Myotherapist - Suishan Angel Zhong

08/09/2025

low -Cost Australian in South Australia, Victoria, and Tasmania conditions

farmers in South Australia, Victoria, and Tasmania currently facing the worst drought conditions in decades , with some agricultural areas recording their lowest on record. The drought, described by some as worse than the "Millennium Drought," has caused a severe financial and mental health crisis for farmers, forcing them to spend vast sums on feed and leading to mass sell-offs of livestock.

Natural, Low-Cost
Focus on improving water management and soil health on individual properties is a more viable and sustainable approach.
1.💦 Harvesting:
Capture rainwater in farm dams and other storages to reduce reliance on other sources and retain moisture for irrigation during dry spells.
2.🌱 Practices:
Implement farming techniques that increase vegetation cover and improve soil health.
3.🏝️ Rehydration:
Promote practices that enhance the land's ability to absorb and store water, such as regenerative grazing and increasing plant cover.
4.🌴 Health Improvement:
Focus on building soil organic matter and improving its structure, which increases its capacity to hold water and nutrients, making farms more drought-resilient.
Integrated Water Management:
Adopt a holistic approach to water and nutrient management to get the most value from resources and promote sustainability.
These methods build drought resilience from the ground up by enhancing the land's natural ability to manage water, rather than trying to move water from one large, naturally arid system to another.

💓Example of farmers improve

Australian farmers successfully improve drought resilience by adopting regenerative and precision agriculture practices, as seen with Meoon Farm's water-retaining techniques and Martin Royds' Jillamatong property's focus on soil health and holistic management. Other strategies include Nigel Kerin's flexible livestock reduction, Glenn Morris's use of permaculture swales, and Better Cotton farmers' use of precision irrigation, solar power, and technology to optimize water and input use, creating more adaptable and profitable farming systems.
Regenerative Farming & Soil Health
Meoon Farm:
Utilizes natural sequence farming to retain water in the landscape through natural processes, creating healthy soils and "drought-proofing" the farm.
Jillamatong:
Third-generation grazier Martin Royds has implemented regenerative farming to build resilience by repairing degraded land and improving soil health.
Glenn Morris:
Focuses on soil health and water storage by creating permaculture swales to rehydrate the landscape and increase resilience to climate variability.
Precision Agriculture & Technology
Cotton Australia:
Promotes precision irrigation, using satellite imagery for applying inputs and land-levelling, this Yeoval sheep producer:
A Victorian prime lamb producer who manages livestock through containment feeding:
Provides principles and skills for implementing rotational grazing

31/08/2025

Delighted to participate in the Gold Coast Art Show 2025 Appreciate all the beautiful, fantastic, extraordinary art pieces in the Gallery

23/06/2025

Energy Boost Stretches Routine



If you experience any pain or discomfort, come out of any stretch move immediately
Consult with a qualified professional:
It's recommended to learn stand stretch and headstand stretch under the guidance of a qualified yoga instructor. Individuals with neck injuries, high blood pressure, glaucoma, or menstruation should avoid shoulder stand and head Stand , according to Yoga Journal.

the body's energy centers (chakras), leading to improved , , and -being. Practices like specific stretching, breathing exercises, improve flexibility, particularly in areas related to specific chakras, aiding in the body's process, and lengthening them, improving flexibility, and enhancing overall physical well-being. The practice engages muscles in the arms, legs, back, and core, leading to increased strength and stability. Additionally, it can improve spinal flexibility and posture. May improve blood flow to organs and tissues, potentially lowering blood pressure and inflammation.
and meditation may enhance energy flow, promote emotional stability, and increase self-awareness. A balanced chakra system can promote a sense of inner peace, harmony, and spiritual well-being.

1. 1st Chakra - Root Chakra
Tree Stretch
Target Musculoskeletal system
It offers numerous physical and mental benefits, including improved balance and posture, increased , and enhanced focus. It also helps to strengthen and core muscles, promote health, and reduce stress and anxiety by calming the mind and promoting mindful breathing.

How to?
How to Practice Pose:
Stand with feet together, hands by your sides, shift your weight to one foot, and place the sole of the other foot on your inner thigh, calf, or ankle (avoiding the knee). Find your balance, focus your gaze, and raise your arms overhead or keep them in a prayer position at your chest.
Hold the pose for several breaths, then repeat on the other side. Hold the pose for 20-30 seconds, or up to a minute.

2. 2nd Chakra - Sacral Chakra
Stretch
Target Musculoskeletal system
Goddess Stretch primarily strengthens and stretches the lower body, including the legs, hips, and core Abdominals (re**us abdominis, obliques, transverse abdominis), while also engaging the arms and shoulders. Specifically, it targets the quadriceps, glutes, inner thighs (adductors), ankles, and pelvic floor muscles. Additionally, the pose requires core engagement for stability, and the arms can be used to further target the Arms and Shoulders:(Deltoids ,Biceps and Triceps).
Pectoralis muscles (chest).

How to?
Start stand with your feet wide apart, slightly turned out, and bend your knees to squat, ensuring your thighs are parallel to the ground if possible. Extend your arms out to the sides, bending your elbows at 90 degrees, and hold the pose while breathing deeply.
Hold the pose for 20-30 seconds, or up to a minute.

3. 3rd Chakra - Solar Plexus -
High Stretch
Target Musculoskeletal system
High lunge is a hip-opener that stretches the groin Hip flexors ( Eg: Iliopsoas, Sartorius )hamstrings and quadriceps.
Strengthens the legs, glutes, core, and arms, while also improving balance, flexibility, and posture.
May increase energy levels and improve mental clarity and focus. May aid digestion and relieve constipation, according to sources :https://www.healthline.com/health/exercise-fitness/lunges-benefits -by-lunge-type

How to ?
Standard position start then take the right foot forward between your hands. Keep the left knee straight and extend the back leg, opening the sole.
Lengthen the tailbone down towards the floor.
Keep the feet grounded and stable, engage the core by pulling the lower abs in as you exhale.
Inhaling, take your arms outward and upwards with the psalm facing each other.
The chest remains open with the ribs drawn in towards the torso.
Stay here for a few deep breaths. Hold the pose for 20-30 seconds, or up to a minute.

4. 4th Chakra - Heart Chakra
Stretch
Camel Stretch is a deep backbend that offers numerous physical and energetic benefits. It stretches the front body, including the hips, psoas, chest, and throat, while strengthening the back muscles, core, and glutes. The pose also opens the chest and ribcage, enhancing breath capacity and promoting heart opening. Energetically, Camel pose is believed to stimulate the heart chakra, encouraging self-love and compassion.

How to?
Camel StretchTo perform it, kneel on the floor with knees hip-width apart and feet extended behind you. Place your hands at the base of your spine, drawing your elbows towards each other and opening your chest. Gently lean back, reaching for your heels with your hands, and push your hips forward to deepen the backbend.
Hold the pose for 20-30 seconds, or up to a minute.

5. 5th Chakra - Throat Chakra
Stand Stretch
Target Musculoskeletal system
The shoulder stand, also known as Sarvangasana, is an inversion yoga pose that offers a variety of health benefits. It is known for improving circulation, strengthening the neck, tones and strengthens the arms, shoulders, and upper back, stretches and strengthens the spine, improving flexibility and potentially relieving back pain. Also potentially regulating the thyroid gland ( Stimulates the thyroid and parathyroid glands, which can help regulate metabolism) . Additionally, it may help reduce stress, improve digestion, and enhance sleep quality.

How to ?
The shoulder stand where the body is inverted, supported on the shoulders and upper back, with the legs extended towards the ceiling. It's a challenging pose for beginners and requires careful attention to alignment and technique to avoid injury.
How to perform the shoulder stand:
1. Start position:
Lie on your back with your upper back supported on a folded blanket or mat, head on the floor, arms by your sides, palms down.
2. Engage and lift:
Inhale and lift your legs up, pressing your arms and palms into the floor. Use your core strength to lift your hips off the floor, sweeping your legs over your head.
3. Support the back:
Bend your elbows and place your palms on your back for support. Walk your hands up your back to lift your spine further off the floor.
4. Alignment:
Straighten your legs towards the ceiling, drawing your thighs towards each other. Aim for your body to be in a straight line from shoulders to ankles, with your hips over your shoulders.
5. Hold and breathe:
Keep your gaze upward, relax your neck and throat, and breathe deeply. Start with 30 seconds and gradually increase the duration.
6. Release:
To come out, lower your legs towards the floor to a 45-degree angle and then slowly roll your spine back down to the mat.
Important considerations:
Warm-up:
Beginners should adequately warm up with gentle stretches or basic yoga poses before attempting the shoulder stand.
Neck safety:
Avoid putting weight on your neck. Your weight should be supported by your shoulders and upper arms.
Modifications:
If you're new to the pose, consider using a blanket under your shoulders for support and to protect your neck.
Listen to your body:
If you experience any pain or discomfort, come out of the pose immediately.
Contraindications:
Individuals with neck injuries, high blood pressure, glaucoma, or menstruation should avoid this pose, according to Yoga Journal.

6. 6th Chakra - Third Eye -
Dog stretch

Target Musculoskeletal system
helps to strengthens the arms, shoulders, back, and core while lengthening the hamstrings, calves, and arches says Bauerfeind Australia. It also stretches the spine, relieving tension and improving posture. Builds bone density:Postures like
Downward dog, which place weight on the arms and shoulders, can help maintain bone density notes Aleenta Health Club.

Downward dog can be a restorative pose, allowing practitioners to reconnect with their breath and find a sense of inner peace.

How to?
Perform begin on your hands and knees, then lift your hips up and back, forming an inverted V-shape with your body. Keep your hands shoulder-width apart and your feet hip-width apart. Engage your core, and gently press your chest towards your thighs while keeping your back straight. You can slightly bend your knees and reach your heels towards the floor, but keeping them slightly raised. Hold the pose for 20-30 seconds, or up to a minute, and then return to the starting position.

7.7th Chakra - Crown Chakra
Stand

Target Musculoskeletal system
Shoulders and Arms: Deltoids, rhomboids, trapezius, and biceps.
Core: Transverse abdominals, obliques, and re**us abdominis.
Glutes and Adductors: To maintain stability.
Improved balance and coordination .
Increased strength in the core and upper body .Improved circulation .Potential for stress relief and improved mood .

How to ?
A headstand, is an inverted pose where the body is supported by the forearms and the top of the head. It requires strength, balance, and proper alignment to execute safely.
Step-by-step instructions for a headstand:
1. Preparation:
Start with kneeling.
Interlock your fingers, creating a stable base with your forearms and hands.
Place the top of your head on the mat inside your interlocked fingers, ensuring the back of your head rests against your hands.
2. Entering the pose:
Lift your hips and walk your feet towards your head, bringing your hips over your shoulders.
Keep your elbows on the mat and your core engaged.
You can start by bringing your knees towards your chest and then gradually straightening your legs.
3. Holding the pose:
Focus on distributing your weight evenly between your forearms and head.
Engage your core muscles to stabilize your spine.
Breathe deeply and smoothly.
4. Coming out of the pose:
Slowly bend your knees and bring them towards your chest.
Gently lower your hips back down to the starting position.

Important Considerations:
Warm-up:
Always warm up your body before attempting a headstand, especially your neck and shoulders.
Listen to your body:
If you feel any pain or discomfort, stop immediately and consult with a qualified yoga instructor.

Start with a wall for support:
If you are a beginner, use a wall for support to build confidence and stability.

Core engagement:
A strong core is crucial for maintaining balance and stability in the headstand.
Proper alignment:
Ensure your head and forearms form a stable tripod base.
Gradual progression:
Increase the duration of your headstand gradually as your strength and balance improve.

Consult with a professional:
It's recommended to learn headstand under the guidance of a qualified yoga instructor.

https://youtu.be/YLgWisyveP4?si=QlNI4l5zJE4VuZIz

Energy Boost Stretches Routine ...

18/06/2025

💁Patient complaint about Lower back dull pain with Scoliosis, Knee dysfunction of Knock knee , Ankle dysfunction since Play football ⚽ injuries Over 12 years ago

😓Foot ball Injuries :
- Left and Right Ankle strain can't play football anymore , clicking in walking 5/10
- Left Rupture Hamstring
- Right Acromioclavicular ligament Torn complete

Before Myotherapy
😭Q Angle Left and Right Knee >20°
(Normal: < 15° shown is Knock Knee)
😭Dull Pain :6/10

😭Multisegment Rotation Test Left & Right
😭DysFunctional & Dull Pain 6/10
Thoracic rotation & Hip Rotation:
😭Reduce - 40°

😭Multisegment Extension Test:
DysFunctional

😭Knee to Wall Test
😭Left and Right Ankle dorsiflexion 11cm
😭clicking in walking 5/10

After Myotherapy
😄Q Angle Left and Right Knee < 15°
(Normal: < 15° shown is Knock Knee)
😁Dull Pain :- Reduced 0/10

😄Multisegment Rotation Test Left & Right
😁Functional & Dull Pain Reduced -0/10
Thoracic rotation & Hip Rotation:
😁Reduce +40°

😄Multisegment Extension Test:
Functional

😁Knee to Wall Test
😄Left and Right Ankle dorsiflexion increase to +15cm
😃Clicking in walking decreased 0/10

🙋Knock knees, also known as genu valgum, is a condition where the knees angle inward, causing the knees to touch or nearly touch when the ankles are apart. This inward angulation can be assessed using the Q-angle measurement.

👉Causes of Knock Knees:
Normal Development:
Knock knees are a common phase of development in children, often resolving without intervention.
Underlying Conditions:
In some cases, knock knees can be a sign of an underlying condition, such as:
Rickets: A condition caused by vitamin D or calcium deficiency, leading to bone softening.
Skeletal Dysplasias: Genetic conditions affecting bone growth.
Trauma: Injuries to the growth plates of the femur or tibia can lead to abnormal growth and knock knees.
Metabolic Bone Diseases: Conditions like renal osteodystrophy can affect bone health and lead to knock knees.

🙋The Q angle (Quadriceps angle) is the angle formed between a line from the anterior superior iliac spine (ASIS) to the midpoint of the patella (kneecap) and a line from the tibial tubercle (bony prominence on the tibia) to the midpoint of the patella.

24/12/2024

🎊Wishing everyone in the world a Christmas blessed with God's love and grace.❤️May the light of Christ guide you and your family and friends through the season and into the New Year 2025🥳. May the joy of Christ's birth fill your heart this Christmas 2024🎄

25/10/2024

😇Patient had complaints with sharp pain Level 8/10 because using heavy objects aggravated old injury on Right shoulder

🧬Ultrasound Right shoulder Shown
There is a moderate grade partial bursal surface tear of the posterior supraspinatus tendon measuring 3x 4.4mm .
There is mild tendinopathy of the subscapularis .
There is associated subacromial subdeltoid bursitis and impingement, Degenerative changes also seen in relation to the acromioclavicular joint(AC JT)

🥺Before Myotherapy
🥺ROM : Right Shoulder Abduction:
🥺Decrease - 80° with Sharp Pain: 8/10
🥺Right Shoulder Internal Rotation:
🥺Decrease - 30° with Sharp Pain: 8/10
🥺Posture Assessment
Acromioclavicular joint level
2cm lower Right
🥺SFMA Assessment:
Multisegmental Extension:
Dysfunctional and Non Painful

🌞After 5x Myotherapy Treatments
😃ROM : Right Shoulder Abduction:
😃Increase +80° Sharp Pain: Reduce- 0/10
😃Right Shoulder Internal Rotation:
😃Increase +30° Sharp Pain: Reduce 0/10
🌞Posture Assessment
Acromioclavicular joint level
Left and Right in correct posture
🌞SFMA Assessment:
Multisegmental Extension:
Functional and Non Painful

27/08/2024

Dear Principal Sarah, Coach Sandra Christie , Lisa and Jeff
Thank you all for being a role model in my Myotherapist journey,Being Amazing Coaches. Your impact has been truly memorable. I wanted to express my deepest thanks for the positive influence and unwavering support you all provided throughout my Myotherapist journey in Q Academy - RTO 31896 since the Graduation 2017

14/07/2024

New Star ⭐of Anti-aging & Longevity life
Alpha-Ketoglutarate(AKG) is an organic compound that plays many important roles in the human body:
1. Energy production: AKG is an important intermediate product of the tricarboxylic acid cycle (TCA cycle). The TCA cycle is a key process in cellular respiration to generate energy. The involvement of AKG helps cells produce energy efficiently.
2. Metabolic regulation: AKG participates in a variety of metabolic pathways, including amino acid metabolism, fatty acid oxidation, and nucleic acid synthesis. It plays an important role in maintaining the balance and normal function of these metabolic processes.
3. Cell signaling: Some studies have shown that AKG may participate in intracellular signaling pathways and is related to cell growth, differentiation, stress response and other processes.
4. Oxidative stress defense: AKG has certain antioxidant properties and may help reduce the damage to cells caused by oxidative stress.
5. Nervous system function: AKG may also play an important role in the nervous system, related to neurotransmission, cognitive function and neuroprotection.Among them, it plays an important role in mitochondria, NAD+, stem cells, human autophagy function, etc., thus playing a role in reversing age and extending life.

1.AKG and mitochondria
(1) The role of mitochondria Mitochondria are like "small power plants" within human cells and play a very important role in the normal operation of the human body:
1. Generate energy;
2. Regulate metabolism;
3. Cell signaling: These signaling molecules are closely related to cell growth, differentiation, apoptosis and other processes; 4. Regulate oxidative stress;
5. Maintain cell homeostasis;
6. Affects aging and disease: Abnormal mitochondrial function is closely related to many aging-related diseases, such as cardiovascular diseases, neurodegenerative diseases and cancer. The health and proper function of mitochondria is vital to the overall health of the human body.

2) The role of AKG on mitochondria
1. Can promote mitochondrial biosynthesis and function. Mitochondria are the "energy factories" within the cell. AKG helps mitochondria produce energy.
2. AKG can also regulate mitochondrial metabolism and oxidative stress response. It can help maintain normal mitochondrial function, reduce oxidative damage, and improve cellular adaptability and stress resistance.
3. AKG may be related to the autophagy process of mitochondria, helping to remove damaged or dysfunctional mitochondria and ensuring the quality and function of mitochondria.

2. AKG and NAD+
(1) The role of NAD+ NAD+ is short for nicotinamide adenine dinucleotide. It plays a key role in cellular metabolism and energy production:
1. NAD+ participates in a variety of important biochemical reactions, including redox reactions, energy metabolism pathways, and cell signaling. It is an important component in the mitochondrial respiratory chain and aids in electron transport and energy production.
2. NAD+ also plays a role in cell repair and anti-aging processes. It is involved in regulating the activity of sirtuins (longevity proteins), which are related to cellular metabolic regulation, DNA repair, and stress response.
3. In addition, declining NAD+ levels are associated with some age-related diseases and metabolic disorders, so increasing NAD+ levels is considered to have potential benefits for health and longevity. Research shows that supplementing NAD+ precursors or increasing NAD+ levels through other methods is helpful in improving metabolic function, enhancing cell vitality and delaying aging.
(2) The role of AKG on NAD+ AKG can affect NAD+ metabolism and function. Plays an important role in the regeneration of NAD+ and maintaining its levels. In addition, AKG can also participate in regulating the activity of related enzymes that play a role in the synthesis or breakdown of NAD+

3.AKG and stem cells
(1) The role of stem cells Stem cells are very important to the human body and they have many important functions:
1. Stem cells can self-renew, which means they can continue to divide and produce new stem cells, thereby maintaining the number and function of the stem cell population.
2. Stem cells have the ability to differentiate in multiple directions and can differentiate into various types of cells, which allows them to play a key role in tissue repair and regeneration. When certain tissues or organs of the body are damaged or disease occurs, stem cells can differentiate into corresponding cell types and participate in repairing and restoring tissue functions.
3. Stem cells can also regulate the behavior and function of surrounding cells by secreting growth factors, cytokines and other signaling molecules, and promote tissue repair and regeneration.
(2) The role of AKG on stem cells It can affect the proliferation, differentiation and self-renewal of stem cells.

4.AKG and autophagy

(I) Autophagy

The human body's autophagy function refers to a self-degradation and recycling mechanism within the cell. It is like a "garbage disposal system" for cells, which can help cells remove damaged or useless proteins, organelles and other cellular components. Autophagy plays an important role in many physiological and pathological processes. It can help cells maintain normal metabolic balance, remove abnormal or damaged cell structures, and protect cells from stress and damage. In addition, autophagy is closely related to aging, immune system, nervous system health, tumorigenesis, etc. Normal autophagy function is very important for cell survival and health.

(II) The role of AKG in autophagy function

It can improve autophagy ability. Some studies have shown that AKG may activate human autophagy function in the following ways:

1. Energy metabolism regulation: AKG, as an intermediate product of the tricarboxylic acid cycle, participates in cellular energy metabolism. Proper energy balance may have a certain effect on the activation of autophagy.

2. Mitochondrial function: Mitochondria play an important role in the process of autophagy. AKG may indirectly affect autophagy by regulating the function of mitochondria.

3. Oxidative stress: Oxidative stress can inhibit autophagy, and AKG has certain antioxidant properties, so it may have a positive effect on the activation of autophagy.

4. Interaction with other molecules: AKG may interact with other autophagy-related molecules, such as mTOR (rapamycin target protein) or other signaling pathways, thereby regulating the autophagy process.

Source:
1.2017 Jun 13; 8(24): 38184–38192. Published online 2017 Apr 16. doi: 10.18632/oncotarget.17132Alpha-ketoglutarate (AKG) lowers body weight and affects intestinal innate immunity through influencing intestinal microbiota

2.https://www.sciencedirect.com/journal/experimental-gerontology Alpha-ketoglutarate as a potent regulator for lifespan and healthspan: Evidences and perspectives

3.https://www.sciencedirect.com/journal/trends-in-endocrinology-and-metabolismAlpha-Ketoglutarate dietary supplementation to improve health in humans

02/07/2024

😁🦶Foot And Toe Rehabilitation Exercise
👉May Benefit Injury Such as:
-Plantar Fasciitis
-Hallux Valgus (Bunion)
-Achilles Tendonitis / Tendinopathy or Tear
-Heel Spurs
-Morton's Neuroma
-Flat feet
- Supination and Pronation of the Foot
- Instability of Arch or Ankle

💥Please advise your health professionals practitioner before you start this exercise, if you feel any sharp pain or discomfort during the exercise please stop and seek your General Practitioner for further examination.

1.Foot Roller or plantar fascia and Adductor Hallucis massage with ball
Ankle dorsiflexion calf stretching

For the foot roller, you required a foam roller or ball now seated on the chair with or without the support, and place a foot roller or a frozen drinking can under your foot.
Provide moderate pressure and push down on the ball or the can with the ball of your foot then roll the roller(in a circular motion) back towards your heel. it reduces the soreness of the arch and also provides relaxation to the planter facia and Adductor Hallucis , You can do this massage for five minutes in a circular motion.

2. Little stone pickup
this exercise is one type of strengthening exercise for the foot muscles. for this exercise, you require some little stones. start with the Sitting position with your back straight with your feet flat on the ground.
Place one or 15 little stones (or small objects) on the floor in front of you.
now carry the little stone by using your toes and keep it in the blank you should carry one stone at one time.
Repeat with the other foot. performed 14-15 reps per session.

3. Arch lifts
Stand with your feet directly underneath your hips.
Making sure to keep our toes in contact with the floor the entire time, roll your weight to the outer edges of your feet as you lift your arches up as far as you can.
Then release your feet back down. You’ll work the muscles that help to lift and supinate your arches.
Do 2–3 sets of 10–15 repetitions.

4.Towel curls
Sit in a chair with a towel under your feet.
Root your heels into the floor as you curl your toes to scrunch up the towel.
Press your toes into your foot.
Hold for a few seconds and release.
Make sure to keep the ball of your foot pressed into the floor or towel. Maintain an awareness of the arch of your foot being strengthened.
Do 2–3 sets of 10–15 repetitions.

5.Big Toe elastic band or Resistance band With Extension/Flexion

Apply a strap or resistance band around the big toes.
Pull the feet away from each other as to pull the big toe out of the squashed position.
In this position, practice moving the big toe up and down without letting it go back to the squashed position.
Repeat 20 times.

6.Walking on the Outside of your Feet: Walk on the outside of your feet. You can wear trainers to start with and progress to bare foot. Be careful not to lose balance, so proceed slowly. This is a great exercise to help train the arch of your foot, and to build muscle and ligament strength around your foot and ankle.Repeat 20 times.

7.Outward Turn Calf Heel Raise: Stand up and place your toes towards each other, but keep your heels separated. Lift your heels up, and place your weight through your toes. Hold this position, then return to the floor. This exercise is good for balance and calf strengthening.Repeat 20 times.

8.Tibialis anterior (shin muscle) stretch
The tibialis anterior muscle is located right at the front of your lower leg next to your shin bone. Tightness or pain in this muscle, often referred to as “shin splints,” could be caused by tension of the foot and crunching of the toes often seen in people who supinate.
Take off your shoes and place your hands on a wall.
Bend your front knee slightly. Keep that foot firmly planted on the ground.
Place the other foot a little behind you with your toes pointed down, so the top of your toes lightly touch the ground.
Slowly bend your front leg until you feel your shin muscle begin to stretch.
Hold for 10 -30seconds and then switch legs.

9.Wall calf and hip Flexor stretch
This stretch deeply stretches your calves and heels. This helps to relieve tightness and pain in your legs and feet, which increases mobility.

Stand a few feet from a wall with your left foot in front of your right foot.
Lean toward the wall as you bend your left knee slightly.
Slowly place your weight into your left foot.
Keep your right knee straight as you lift your right heel off the ground. Feel the stretch along your back calf and anterior hip Flexor muscles.
Hold this position for 15 to 30 seconds.
Do each side two to five times.

May Benefit Injury Such as:-Plantar Fasciitis-Hallux Valgus (Bunion)-Achilles Tendonitis / Tendinopathy or Tear -Heel Spurs-Morton's Neuroma-Flat feet- Supin...