Tiptoe exercise

Stand shoulder width apart. Tiptoe and lift your heels off the floor until your calf muscles feel tight. Hold for 5 seconds and relax. The exercise can strengthen the calf muscle. Repeat 10-15 times for a set of exercise and do 2 sets every day. Rest for 30 seconds between each set. The exercise lasts for about 5 minutes.

Tiptoe Walking

Put your hands on your waist. Lift your heels off the floor and support yourself with your forefeet. Straighten your knees with your eyes looking forward. Walk back and forth supported by the front parts of your feet. You will feel a stretch in your arch and contraction on the posterior leg muscles. The exercise can strengthen the calf and plantar muscles, promote arch development and improve ankle stability. Walk back and forth for 3 minutes as a set of exercise. Repeat 2-3 times a day and take rest for 30-60 seconds between each set. The exercise lasts for about 10 minutes.

Heel Walking Exercise

Put your hands on your waist. Lift your toes off the floor. Stand with your back straight and look forward. Walk forward by keeping your toes lifted. You will feel a stretch in your calf muscles. The exercise can strengthen the muscles and help arch development. Walk back and forth for 3 minutes as a set of exercise. Rest for 30-60 seconds between each set. The exercise lasts for about 10 minutes. Finishing the exercise, you can stretch the plantar fascia.

Lifting Single Heel and Turning Outward

Support yourself by putting your hands against the wall. Put one foot on the back of another supporting foot and lift the heel of the supporting foot. You will feel a strong contraction in your calf muscles. Turn to the side of the supporting leg with the toes as the pivot. Keep your torso and the supporting foot synchronized. The exercise can strengthen the calf muscles. Repeat 10-15 times consecutively on one side. Complete a set on both sides and 2 sets per day. Rest for 30 seconds betewwn each set. The exercise lasts for about 10 minutes.

Towel Grabbing Exercise

Put your feet on a towel. Keep your feet and heels still while bending and extending your toes. Grab the towel towards yourself until you feel the plantar muscles contraction. This exercise can strengthen the plantar muscles. To increase the exercise intensity, you can put heavey objects on the towel and repeat the exercise. Repeat 10-15 times consecutively on one side. Complete a set on both sides and 2 sets per day. Rest for 30 seconds betewwn each set. The exercise lasts for about 10 minutes.

Big Toe Flexion and Extension Exercise

Sit on a chair with your knees apart. Put on the toe expander and keep the tension of it. Put your foot closely on the ground. Lift your big toes upward while others stick on the ground. Hold for 5 seconds and relax. You will feel the fatigue on the big toes and the obvious sense of stress on the inner side of the foot arch. The exercise can improve the control ability of the big toes and enhance the muscle strength of the big toes. Repeat 10-15 times for a set and complete 2-3 sets per dat. Rest 20 seconds for each set. The exercise lasts for about 3 minutes.

Towel Grabbing Exercise

Put your feet on a towel. Keep your feet and heels still while bending and extending your toes. Grab the towel towards yourself until you feel the plantar muscles contraction. This exercise can strengthen the plantar muscles. To increase the exercise intensity, you can put heavey objects on the towel and repeat the exercise. Repeat 10-15 times consecutively on one side. Complete a set on both sides and 2 sets per day. Rest for 30 seconds betewwn each set. The exercise lasts for about 10 minutes.

Stretching Posterier Calf Muscles

Stand facing the wall. Stretch one of your legs and put it at the back with your toes faceing forward. Adjust the distance between the front leg and the rear leg. Push against the wall with your hand straighten. Keep your heels on the ground until you feel a strectch on the back of your calf. This exercise can relax the calf muscles and relieve pain symtoms. Hold for 20-30 seconds on one side and complete a set for both side. Repeat 2-3 sets and rest 30 seconds between each set. The exercise lasts for about 5-8 minutes.

Plantar Fascia Massage

Stand up and step on the arch roller. Keep pressing and moving back and forth from the base of the toes to the heel. This exercise can relieve the pain around the soft tissue and stretch it. Hold for 2 minutes for one side and complete the exercise on both sides as a set. Complete 2-3 sets per day and rest for 30 seconds between each set. The exercise lasts for 8-12 minutes.

Single Leg Standing and Twisting Exercise

Stand one one leg. Pull the elastic band with both hands. Hold the wall and turn your body to the leg-lifting side. Keep your body straight and stable. You will feel the contraction in the muscle of the buttock and the lateral thigh of your supporting leg. This exercise strengthens the external rotators of the thighs. Repeat 10 times consecutively on one side, and on both sides as a set. Complete 3 sets per day and rest for 30 seconds between each set. The exercise lasts for about 15 minutes.

Adductor Stretching Exercise

Sit on a mat. Put the soles together with your knees flexed. Put your hands on both sides of the knee and press them down hard that the legs are as close to the mat as possible. You will feel the stretch on the thigh adductors. Hold for 20 seconds. Complete 2-3 sets and repeat 3-5 times for a set of exercise. Rest for 30 seconds between each set. The exercise lasts for about 5-10 minutes.

Lunge Squatting Exercise

Stand shoulder width apart and keep your hands on the waist. Keep your body straight, and knees and toes point forward. Move on step forward and the step length is about leg length. The heel at the back leaves the ground and lunge squat. Let the knee at the back nearly tounch the ground.This exercise can prevent knee hyperextension caused by muscle imbalance. Hold for 5 seconds. Repeat 12-15 times on one side and complete a set on both sides. Finish 2-4 sets per day and rest for 30-60 seconds between each set. The exercise last for about 5 minutes.

Prayer Stretch Exercise

Sit down or stand up while facing forward. Tuck your chin in and put your hands together behind your neck. Slowly move your head backward against your hands. Hold for 5 seconds. After completing the exercise, rotate your head slowly. The exercise can strengthen the neck muscles and increase the stability of the neck. Repeat 10-15 times for a set and complete 2 sets per dat. Rest for 30 seconds for each sets. The exercise lasts for about 5-7 minutes.

Chest Muscle Stretching

Stand near the wall. Hold up your forearm and bend your elbow to 90 degrees. Push against the wall with your chest out. Slowly move your body forward and the forearm on the wall backward. You will feel the stretch on the chest muscle. Hold for 20 seconds. The exercise can loosen the tightness of the chest muscles and reduce the stretching level on the shoulder to the chest muscles. Hold for 20 seconds for each side and complete a set of exercise with both side. Finish 3 sets for each time and rest 30 seconds between each set. You can do the exercise 3-5 times a week. The exercise lasts for about 2 minutes.

T-shaped Stretching Exercise

Bend the knees slightly. Lean your body forwad to 60 degrees. Hold both hands downward with your chest out. Then move and stretch your hands backward to your back. You may feel the contraction in the back muscles. Hold for 5 seconds. This exercise can strengthen the back muscles. Repeat 10-15 times as a set and complete 3 sets each time. Rest for 30 seconds for each set. Complete the exercise 3-5 times a week. The exercise lasts for about 3 minutes.

Tiptoe exercise
Suitable for everyone
Benefits: Strengthen the muscles on calf and sole, which helps the development of foot arch
Method: Stand on tiptoe and hold the position for 5 second. Repeat 10-20 times.

Toe gripping
Suitable for everyone
Benefits: Strengthen the muscule of the sole to help arch development.
Method: Grip things, such as towel, marbles using the toe. Grip for 5 seconds and release it. Repeat 10 times.

Jumping exercise
Suitable for everyone
Benefits: Strengthen the muscles on calf and sole, which helps the development of foot arch
Method: Do jumping exercise, such as skipping and playing basketball.

Calf stretching
Suitable for everyone
Benefit: Loosen tight calf muscles
Method: Hold onto the wall with your hands. Keep one leg back with your knee straight. Bend your front knee until you feel a tug in your calf. Hold the position for 10 seconds and repeat for 10 times.

Thigh muscles stretching
Suitable for people with high arch feet
Benefits:  Stretch thigh muscles and protect knee joints. It can also help relieve the muscle tension caused by high arch feet.
Method:  Stand behind the chair and hold onto it with your right hand. Bend your left knee back and grab your left foot in your right hand until you feel the muscles on the front side of your left thigh stretch. Hold for 10 seconds, then change to another side and stretch for 10 seconds. Repeat 10- 20 sets.

Foot doming
Suitable for people with flat feet
Benefit: Massage the feet to relieve tiredness.
Method: Sit with your feet flat on the floor. Grip the floor with your toes and hold it for 5 seconds. Next, try to spread your toes apart for 5 seconds. Then, relax. You can do the stretch with both feet at the same time. Repeat 10 to 20 sets.

Thigh muscles stretching
Suitable for everyone
Benefits: stretch thigh muscles and relieve knee pain
Method: Bend your left knee back and grab your left foot in your left hand until you feel the muscles on the front side of your left thigh stretch. Hold the pose for 10 seconds and repeat 10 times for each side.

Thigh muscles strengthening
Suitable for everyone
Benefit: Protect the knee joint
Method: Sit down and extend your right leg. Toes point upward towards the ceiling. Hold the pose for 5 seconds and repeat 10 times for each side.

Ankle strengthening exercise
Suitable for everyone
Benefit: Improve circulation in feet
Method: Sit down and straighten your knees. Point your foot back towards your nose. Then return to neutual position. Repeat 10 to 20 times.

Calf stretching
Suitable for everyone
Benefit: Loosen tight calf muscles
Method: Hold onto the wall with your hands. Keep one leg back with your knee straight. Bend your front knee until you feel a tug in your calf. Hold the position for 10 seconds and repeat for 10 times.

Plantar Fascia stretching
Suitable for everyone
Benefit: Sit down and use a hand to pull your toes backward until you feel a stretch in the bottom of your foot. Hold the position for 10 seconds and repeat 10 times every day.

Stretch thigh muscles
Suitable for everyone
Benefits: stretch thigh muscles and relieve knee pain
Method: Holding onto the wall with your hands for support, bend your front legs, straighten your back legs, and slowly press down until you feel a tug in your calves. Hold for 10 seconds and repeat 10 times.

Thigh muscles strengthening
Suitable for everyone
Benefit: Protect the knee joint
Method: Sit down and extend your right leg. Toes point upward towards the ceiling. Hold the pose for 5 seconds and repeat 10 times for each side.

Ankle strengthening exercise
Suitable for everyone
Benefit: Improve circulation in feet
Method: Sit down and straighten your knees. Point your foot back towards your nose. Then return to neutual position. Repeat 10 to 20 times.

Calf stretching
Suitable for everyone
Benefit: Loosen tight calf muscles
Method: Hold onto the wall with your hands. Keep one leg back with your knee straight. Bend your front knee until you feel a tug in your calf. Hold the position for 10 seconds and repeat for 10 times.

Lateral leg muscle strenthening
Suitable for everyone
Benefit: Strengthen lateral leg muscles
Method: Stand and hold onto the chair with your hands. Lift your left leg to the side and hold for 5 seconds, Repeat the movement with your right leg and repeat 10 times for each side.

Leg muscle stengthening
Suitable for everyone
Benefits: Strengthen muscles in the leg to prevent crumpling.
Method: Stand and hold onto the chair with your hands. Lift your left leg forward and hold for 5 seconds. Then lift it backward and hold for 5 seconds. Repeat 10 times for each side.