1, knuckle massage to relax calf muscles: press the calf muscles back and forth with the knuckle tips of fingers of both hands, and the strength is better for the calf to be slightly sour, as long as there is meat. Three groups on each leg, 40 seconds each.

2, plantar fascia relaxation: foot tennis, golf or small red bull cans, rolling back and forth, sore places can roll for a while. Step on it for 40 seconds, 3 groups on each foot.

3, the top wall of the knee stretches the calf: the heel does not leave the ground and feels the pain of the calf being pulled. Stretch for 40 seconds, 3 groups on each leg.

4, air pedaling: the upper body remains stable, abdomen, legs pedaling back and forth, slow movement. Push 5 groups, 3-5 times in each group.

5, gluteal bridge: feet follow the ground, ankles stand upright. Do 3 groups, each group 12- 15 times.