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Do you go to bed at night after day -long fatigue, but do not sleep due to swelling in the feet, back pain, or sciatica pain? If the tightness of the knees, the heaviness in the legs, or varicose veins are making your everyday life difficult, a small habit can overcome your discomfort. A special exercise of just 5 minutes before sleeping at night, which is called ankle rotation exercise, can do miracles for you. Come, let us know how this easy exercise can make your feet light, healthy and free. In this article, we will understand the advice of Dr. Hansaji Yogendra (Dr. Hansaji Yogendra) and understand the benefits of this exercise and the right way to do it.

Pay goodbye to the fatigue and swelling of the feet

The flow of blood in the feet slows down due to long sitting, staying the same place in the office, or lack of physical activities. This makes the problems of heaviness, swelling and fatigue common. Ankle rotation exercise is a simple technique that activates the muscles of the feet and improves blood circulation. When you rotate your ankles in the direction of the clock and then in the opposite direction (Anti-ClockWise), the veins of the feet open, and the stored blood leads to the heart. This not only reduces inflammation, but also brings lightness to the feet.

Relief from sciatica pain

Sciatica Pain is a condition in which the largest vein from the waist to the feet, the sciatic nerve, is under pressure. This causes severe pain, burning, or tingling. Ankle rotation exercise helps reduce stress on this vein. Regularly doing this increases blood flow to the veins, causing pain and stiffness to decrease. According to Dr. Hansaji Yogendra, if you do it for just 5 minutes daily, then the trouble caused by sciatica can get a lot of relief. Especially for those who work for a long time, this exercise is not less than a boon.

Reduce knee tightness and pain

Complaints of tightness and pain in the knees become common with aging or due to lack of physical activities for a long time. One of the major reasons for this is the lack of synovial fluid present in the joints, which gives lubrication to the joints. Exercising ankle rotation increases blood circulation in the knee joints and this fluid is activated. This reduces the hardness of the knees and makes it easier to move. Especially for the elderly or those who are disturbed by knee pain, this exercise is an easy and effective remedy.

Solve to the problem of Varicose Vance

Varicose veins occur when blood accumulates in the veins of the feet, causing inflammation, heaviness and pain. Through this exercise, the muscles of the veins shrink and spread, which helps in removing the accumulated blood. This improves blood flow to the veins and reduces inflammation. Regular practice can provide a lot of relief in the problem of Varicose Vance, and the veins of the feet become strong.

The right way to exercise ankle rotation

This exercise is very easy to do and you can do it at home. According to Dr. Hansaji Yogendra’s advice, the way to do this is as follows:

• Lie on the back on a flat surface or sit straight on the chair.

• Rotate the claws of both your feet in the clock direction 10 times (clockwise).

• Then, in the same way, rotate the opposite direction of the clock 10 times.

• Do it for just 3-5 minutes daily, and slowly extend the time.

Precautions

Although this exercise is very simple, it is important to take care of some things. Do not rotate the feet very fast or with a shock, do it slowly and comfortably. If you have more pain or swelling, consult your doctor first. Especially if you have a blood clot or serious nerves, do not do it without the advice of the expert.

A small habit, big change

Small changes in everyday life can bring big results. Ankle rotation exercise is one such habit, which not only keeps your feet healthy, but also gives you peaceful sleep at night. So include it in your routine from today and say goodbye to foot pain, swelling, and sciatica.

Disclaimer: This article is only for general information and should not be taken as medical advice. Be sure to consult your doctor or specialist before starting any exercise or treatment.