1, pull the gastrocnemius muscle, facing the wall, both elbows straight, hands touching the wall, both lower limbs crossed back and forth, the healthy limb in front, in a lunge. Affected limb in the back, so that the affected limb straight knee, the heel does not leave the ground, the body leaned forward, feel the calf muscles (mainly gastrocnemius) have pulling force, maintain 10-15 seconds, and then relax, repeat 5-8 times for a group, 3-5 groups per day. 2, pull the flounder muscle, facing the wall, both elbows flexed position, hands touching the wall, double lower limbs crossed back and forth, the healthy limb in front, the affected limb in the back, both lower limbs knee slightly flexed, the affected side of the heel does not leave the ground, the body tilted to the front, feel the calf muscle (mainly flounder muscle) is pulled, maintain 10-15 seconds, and then relax, repeat 5-8 times as a group, 3-5 groups per day. 3, raise the heel feet slightly apart, double heel lift, maintain 3 to 5 seconds, restore, repeat 5 to 8 times for a group, 3 to 5 groups per day. 4, squatting feet apart and shoulder width, legs bent knees squat, while the upper extremities forward flat, the heels do not leave the ground, and then stand, the action should be slow, repeat 5 to 8 times as a group, 3 to 5 groups per day. 5, flexion and extension of the ankle joint to sit, both lower limbs knee straight, ankle joint dorsal extension to lift the forefoot, and then plantar flexion downward taut toes, repeat 5 to 8 times as a group, 3 to 5 groups per day. 6, jogging with the full foot on the ground jogging, can have a small pulling effect on the Achilles tendon, so that the adhesion scar elongation relaxation, improve the local blood supply, help eliminate pain, promote tissue regeneration, but also to prevent re-injury.