Heel pain plagues many middle-aged and elderly patients, and metatarsal tendonitis is one of the most important causes of heel pain. Scientific and regular functional training at home can effectively reduce symptoms and reduce family medical expenses. The main purpose of this training is to pull the Achilles tendon and the plantar tendon membrane of the foot. Exercise 1: As shown above, lean forward to face the wall, push the wall with both hands straight and flat, with the knee on the side with heel pain symptoms tensed backward and the other knee forward in a lunge. Bend your elbows and increase your forward lean, keeping the back of your knee straight and your heel touching the ground (this is important, the back of your knee should not bend and your heel should not leave the ground). You will feel the pull on the Achilles tendon and plantar ligaments, hold the pull for 10 seconds and then relax, repeat 20 times, 4-5 times a day. If you have pain in both feet, you can exchange the position of both feet to practice. Exercise 2: As shown above, hold the table or rail with both hands, lean forward, stagger your feet back and forth, put your weight on the back leg, hold on to the front support, bend both knees and squat, keep the heels of both feet touching the ground (this is important, the heels should not leave the ground). You will feel the pull on the Achilles tendon and plantar ligaments, hold the pull for 10 seconds and then relax, repeat 20 times. If you have pain in both feet, you can exchange the position of both feet to practice. Exercise 3: As shown above, stand upright on the bottom step of the stairs, facing the stairs, holding the guardrail in your hands to keep your balance, with your heels hanging in the air, gradually relax your calf muscles so that your heels are as low as possible. You will feel the calf muscles, Achilles tendon and plantar ligaments being pulled, hold the pulling sensation for 10 seconds and then relax, repeat 20 times.