1. Stretch the fascia and stand with your toes against the wall. Keep your arch and heel as flat as possible to stretch your toes. Keep this posture, count to 10, and then repeat 10 times, doing 3 to 4 groups every day.
2. Put a bottle of frozen mineral water under the arch and roll it back and forth. Stretch the arch first, and then let the mineral water bottle roll back under the arch 10 minutes. "When it's cold, tendons contract."
? Ocean County Sports * * * Medical 3. Bring a frozen golf ball and roll the frozen golf ball on the sole of your foot, from front to back, so that the golf ball touches the whole sole of your foot. Apply a pressure of 15 second on each point on the sole and side to ensure that there is * * * at each point. Then, roll the ball back and forth under your feet.
? ShutterStock 4。 Use a roller mace to * * * the whole body muscles. "Even if the shoulder and neck muscles are tight, it may lead to plantar fasciitis, and the arm swinging posture is not good when walking or running, and the balance and stride of the left and right hips will also be affected."
? Archium. Allegro.pl 5. Raise your arch Buy an insole that can raise your arch and keep the arch radian, no matter whether your feet are everted or everted. "The soles of the feet need more support and reinforcement," Clemens suggested adding such insoles to all shoes if possible. 」