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

Knee pain? Ankle pain? Foot pain? Calf pain? Hip pain? This exercise is for you! That’s right—today we’re working on all things lower extremity.

The Clock Drill is one of Dr. Porter’s favorite exercises because it works many muscles 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 maintain that arch for the duration of the exercise.

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

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

4. Continue tapping all the way around the clock from 12:00 through 11:00 in a clockwise direction.

5. Repeat the sequence in a counterclockwise direction.

6. Switch feet and repeat.

   
   

The goal is to maintain good foot mechanics at all times (a strong arch, equal pressure under your big toe, little toe, and heel), keep your knee facing straight ahead, and sit your hips back.

If you’re struggling with a hip injury, knee pain, limited ankle mobility, plantar fasciitis, flat feet, or more, we’d love to help! Give us a call today at (615) 900-5187 or visit www.tennesseebackpaincenter.com.

For more great exercises like this one, visit our exercise library! https://www.tennesseebackpaincenter.com/ExerciseDocuments