Heel pain rehabilitation guidance Nearly 3/4 of the population will suffer from varying degrees of heel pain. Scientific and regular home functional training can effectively reduce these symptoms. As recommended by the American Association of Foot and Ankle Surgeons, the main purpose of this exercise is to effectively pull the Achilles tendon and the plantar tendon membrane of the foot. （Exercise 1 Lean forward to face the wall, push the wall with both hands straight and flat, and straighten the knee of the lower extremity with painful symptoms backward, and lunge the other knee forward. Bend your elbows and increase your forward lean, keeping your back knee straight and your heel on the ground (it is important that your back knee is not bent and your heel is not off 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 in the same way. Exercise 2 Hold a table, chair or railing with both hands, lean forward, stagger your feet back and forth, put your weight on the leg that is in the back position, hold on to the front support, bend both knees and squat down, 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 perform the same exercise. Exercise 3 Stand upright on the bottom step of the stairs, facing the stairs, holding the guardrail to keep your balance, with your heels hanging in the air, and gradually relax your calf muscles to keep your heels as low as possible. You will feel a pull on the calf muscles, Achilles tendon and plantar ligaments, hold the pull for 10 seconds and then relax, repeat 20 times.