1Stretch thigh muscle

Benefit︰Stretch your tensed thigh muscle to relieve knee pain

Instruction︰With right hand on wall, pull your left foot backward with your left hand until your thigh muscle feels stretched. Hold it for 10 seconds. Repeat each side 10 times.

2Strengthen thigh muscle

Benefit︰Protect knee joints

Instruction︰Sit down. Point your toes towards yourself. Hold it for 5 seconds. Repeat each side 10 times.

3Toe exercise

Benefit︰Enhance blood circulation at foot

Instruction︰Sit down. With both feet on ground, point your toes upward and then relax. Repeat 10-20 times.

4Stretching calf muscles

Benefit ﹕Relieve tension of calf muscles

Instruction ﹕Bend your front leg and straighten your hind leg until your small leg feels stretched. Hold it for 10 seconds. Repeat each side 10 times.

5Stretching plantar fascia exercise

Benefit ﹕Help to relax plantar fascia to relieve pains at foot bottom

Instruction ﹕Sit down. Use hands to pull toes toward your body until your foot bottom feels stretched. Hold it for 10 seconds. Repeat 10 times daily.

2018 © Dr.Kong. All Rights Reserved.