1, toe dispersion exercise: this action is very versatile. You can sit, stand or lie down for training. All you have to do is separate your five toes and exercise separately. Proper exercise. If your toes are not flexible at first, don't break them to avoid excessive strain.

2. Toe-picking: Can you choose props such as towels or small round sticks? Put it on the ground, then put the front of the sole on the round bar, and grab the round bar with your toes and pull it back. You can also grab the towel with your toes, each time 10 second, and you can do it about 30 times a day. During this training, you can feel the changes in the arch of the foot and whether the symptoms are alleviated.

3, weight change exercise: training needs to stand, do not wear shoes, legs apart. Make your knees shoulder width apart, keep your toes flush with your knees, and then bend your knees. Note that the lateral edge of the knee is flush with the lateral edge of the foot, then concentrate your body weight on the lateral edge of the foot and gradually lift your big toe. This action can help to improve the shape of the arch of the foot and has a certain effect on correcting the deformity of the arch of the foot.

4, foot muscle massage: you can do your own foot muscle massage, grab the bottom with both hands, from the front foot massage to the heel. When massaging the heel, you can increase the intensity appropriately. In addition, you can massage your toes alone and then gently massage your ankles.

5, supine foot rotation fixed-point flexion and extension: When doing this action, the body needs to lie flat, then one leg bends to the chest and the other leg stretches. Hold the flexed leg with your hand, pay attention to the toes facing the ceiling and tighten the thigh muscles. At this point, the foot should be rotated, and then the other hand should be rotated again. In this process, the knee joint is stationary, and only the ankle needs to move. After the rotation, let the toes bend up and down and repeat 30-40 times. Alternate your legs and repeat the above actions with the other leg.

6, supine calf and achilles tendon stretching: you need to use long cloth, you can prepare in advance, or lie flat and bend your knees. Tie the cloth to the sole of your foot, keep one leg straight, bend the other knee, and then pull it up. You can feel the stretching of your back and lower limbs. Pull the forefoot alternately back and forth, and then pull the strap on the palm of the hind foot for about 2 minutes.