Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. Repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area Contrast Fomentation (Hot and Cold).
Yes, it can be worn while walking, running, lifting heavy weights, etc. It helps to keep the joint in position. But do not wear it while sleeping; it will hinder the blood flow.
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