Stiffness & pain in both the legs.

https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ Chiropractic Mobilization will help. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily

Leg stretching,lunges, squatting can make some differences. Or you can apply hot /cold pack .

Hello... Start your day with some general body stretching exercises n concentrating more on your calf muscles. In your break time stretch your calfs , hamstrings and quadriceps.

take hot fermentation on the painful area.

u can take video consultation to learn these stretching exercises.

ADMIRE physiotherapy laser CLINIC IN NOIDA  B-109 sector 36 Noida. Start stretching exercise and hot fermentation

When you take the break then rise your legs & when you sleep thn also elevated your legs Do some exercises like hill toe movements Hill & toe standing Cold stretching Hot bottle therapy

Cupping is Good work in your situation

Take proper rest

REST is must, take healthy calcium rich diet. do the following exercises for strengthening and getting relief from pain. To strengthen foot and calf muscles do the following exercises. 1. Toe raise. Sit up straight in a chair, with the feet flat on the floor. .Keeping the toes on the floor, raise the heels. Stop when only the balls of the feet remain on the ground. Hold this position for 5 seconds before lowering the heels. For the second stage, raise the heel and point the toes so that only the tips of the big and second toes are touching the floor. Hold for 5 seconds before lowering. For the third stage, raise the heel and curl the toes inward, so that only the tips of the toes are touching the floor. Hold this position for 5 seconds. Build flexibility and mobility by repeating each stage 10 times. 2. Big Toe stretch. Sit up straight in a chair, with the feet flat on the floor. Bring the left foot to rest on the right thigh. Using the fingers, gently stretch the big toe up, down, and to the side. Remain in this position for 5 seconds. Repeat this 10 times before switching to the other foot. 3. Toe extension. Sit up straight in a chair, with the feet flat on the floor. Place the left foot on the right thigh. Pull the toes up, toward the ankle. A stretching feeling should be felt along the bottom of the foot and heel cord. Hold for 10 seconds. Massaging the arch of the foot while stretching will help ease tension and pain. Repeat this exercise 10 times on each foot. 4. Achilles stretch. Face a wall and raise the arms, so that the palms rest flat against the wall. Place one foot back, keeping the knee straight. Then bend the knee of the opposite leg. Keep both heels flat on the floor. Push the hips forward, until the Achilles tendon and calf muscles can be felt stretching. Hold for 30 seconds before switching sides. Repeat three times on each side. For a slightly different stretch, bend the back knee and push the hips forward.

In my opinion,while sleeping just elevate your legs by keeping a pillow below ur ankle.Do some lower limb strengthening exercises.wear comfortable shoes.Exercises to start with are do foot movements that is take ur foot to one side hold for 10 Sec ,take it inwards hold for 10 Sec 10 repetition.second place a rolled towel below ur knee and press knee down on towel hold contraction for 10 Sec 10 repetition.third exercise is lift your leg straight up 45 degree hold for 10 Sec 10 repetition.repeat these exercises twice .if in case any pain or discomfort post exercises do hot fermentation for knee or calf muscle.Don’t do exercises when experiencing pain in legs bcoz of any reason.

Increase your water intake.Do 20-30 mins walk.Hope this will help

What job do you do mate? What shoes do you wear?

Pls connect with Santosh (+91 91 132 035 70)

Do some calf, hamstring, glute and quadriceps stretches. It’s better if we assess you.