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Great Exercise for Knee Pain, Hip Pain, and Foot Pain

Updated: Oct 3, 2023

Knee Pain? Ankle Pain? Foot Pain? Calf Pain? Hip Pain? This exercise is for you! That’s right, today we are working all things lower extremity.

Clock drill is one of Dr. Porter’s favorite exercises because it works so many muscles, all at the same time.

For this exercise:

1. Find a hard surface and stand on one foot. Make sure your foot has a good arch and keep that arch for the duration of the exercise.

2. Put a slight bend in your and sit your hits back, like a defensive stance.

3. Pretend that you are standing in the center of a large clock that is on the ground, with 12:00 straight ahead. While maintaining your balance, good belly pressure, and good foot mechanics, tap your foot at the 12:00 position and then return to neutral.

4. Tap all the way around the clock from 12:00 thru 11:00 in a clockwise fashion.

5. Then repeat going in a counter-clockwise fashion.

6. Then switch feet and repeat!

The goal here is to always have good foot mechanics (good arch, equal pressure under your big toe, your little toe, and your heel), have your knee facing straight ahead at all times, and sitting your hips back.

If you are struggling with a hip injury, knee pain, lack of ankle mobility, plantar fasciitis, flat feet, or more, we would love to help you! Give us a call today at (615)-900-5187 or visit our website:

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