in addition to sitting, your feet every moment are affected by many different conditions. In other words, the brothers to wait on you every day to serve stressed out! If you have feet pain, usually is caused by two reasons: plantar fasciitis and Achilles tendinitis.

that what, first to find comfortable shoes, mat insole, to relieve symptoms. Combined with the right foot movement its ease the effect will be more ideal. Officially entered under exercise: these exercises can help you relieve pain, prevent future damage. Wall

push

a) Facing the wall, hands on the wall, shoulder high, one foot before the other foot.

the feet should be in front of about 30 cm from the wall, 12 inches) 。

before the knee bend, after knee unbend, knee bends, before will feel tight until his back legs.

relax and repeat 10 times.

b) Repeat a) , but to the back foot to move forward a bit, so that the back of the knees slightly bent. Repeat 10 times.

the Achilles tendon and plantar fascia stretch

in a towel around your feet,

pull your toes in the direction of the your body, and keep straight knee state.

30 seconds. Repeat with each foot three times.

plantar fascia stretch

sat down and put the foot arch of the foot in a circular object ( For example, a can of beans) 。

the foot arch scroll in all directions from a few minutes. Repeat the exercise at least twice a day.

take towel feet

before you put a towel to sit down on the floor.

put your heels on the ground, with a toe clips towel, picked up a towel.

10 – again 20 times.

not satisfied can also upgrade the game difficulty, add a little weight,

, for example, put a pot of XX on towel.

sitting on plantar fascia stretch

sat down, a foot across the other side of the knee.

hold the bottom of your toes, pull it towards the body, until you feel comfortable.

keep 15 For 20 seconds. Repeat 3 times.

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