@elmalicksall27: #elmalicksall27 @💯asc dioubo 💙🤍 @Zone 11 et 12 de niacourab @Prïñćė Ndïäÿë ✪ @Asc Zone de Tir

EL MALICK 27 🌸💥

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Thursday 24 September 2026 21:31:30 GMT

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kingMhd :

Dioubo 61 ans ben trophée zone de tir une année 3trophée 💚💛☝🏿✅

2026-09-25 19:20:01

1

jakson bou Km ⚔️🩸 :

zone de tir ba fadiar 💚💛

2026-09-24 22:14:15

3

maodo ba🥰🥰💯 :

Ww daye daw rek 😁😁

2026-09-24 21:47:04

1

pogba jr :

sa date yaye ZDT seul

2026-09-25 14:45:23

0

Diop2 JR :

🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰🔰

2026-09-25 14:12:44

1

Ndiaye Deug ☝🏾🫀 :

❤️❤️❤️

2026-09-25 12:33:22

1

ALY keeper :

❤️❤️❤️

2026-09-25 12:27:34

1

RAPHINHA JR :

😂😂😂

2026-09-24 21:45:18

1

IBZO bOSS 222 :

🥰🥰🥰

2026-09-26 01:25:11

0

user4054961276236 :

🥰🥰🥰

2026-09-24 22:59:11

1

🅱️ou eus 🅱️ii :

🥰🥰🥰

2026-09-25 00:34:06

1

djily siko 🪘🪘❤️ :

🥰🥰

2026-09-25 12:02:55

1

prince papa♥️💍 :

🥰🥰🥰

2026-09-24 22:34:43

1

Ndeye camara :

🥰🥰🥰

2026-09-25 20:43:10

0

tap bou pogba :

😂😂😂

2026-09-24 21:36:37

1

cheikhpro233 :

[Yeux en cœur][Yeux en cœur][Yeux en cœur]

2026-09-24 21:44:16

1

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$Gawin araw-araw👇👇🙏🏻🙏🏻 @🧿🪬WIFEY NI JUZZHEALING 🪬🧿 1. Stretching ng calf at talampakan * Humarap sa pader, isang paa sa likod. * Panatilihing nakadikit ang heel sa sahig at dahan-dahang itulak ang katawan pasulong. * Hold 30 segundo, ulitin 2–3 beses. * Maaari ring hilahin nang marahan ang mga daliri sa paa pataas habang nakaupo, 30 segundo × 2–3. 2. Ice * Cold pack sa sakong nang 15 minuto, 3–4× bawat araw. * Maaari ring igulong ang frozen water bottle sa ilalim ng paa nang marahan. 3. Magsuot ng supportive shoes * Piliin ang may magandang arch support, cushioning at heel support. * Iwasan muna ang manipis/matigas na soles, tsinelas na walang support, at paglalakad nang nakapaa sa matigas na sahig. 4. Bawasan muna ang activities na nagpapalala ng sakit * Kung masakit kapag tumatakbo, tumatalon o matagal na naglalakad, bawasan muna. * Puwedeng mag-bike o swimming bilang low-impact alternatives. 5. Kung matindi ang sakit sa unang hakbang sa umaga * Maaaring makatulong ang night splint, lalo na kung paulit-ulit ang morning heel pain. Mahalaga ang activity modification—hindi ibig sabihin na kailangan mong tumigil sa lahat ng exercise. Iwasan muna ang mga galaw na nagpapataas nang malaki ng sakit sa sakong, at maaaring ipagawa sa physical therapist ang tamang foot/calf strengthening. Magpatingin sa doktor/physical therapist kung hindi bumubuti pagkatapos ng ilang linggo ng home treatment, lumalala ang sakit, o nahihirapan kang maglakad. Kailangan ding masuri kung ibang kondisyon, gaya ng stress fracture, ang sanhi ng heel pain. 7 days self care 👇 Day 1 Calf stretch against wall 30 sec × 3/side Plantar fascia/toe stretch 30 sec × 3/side Towel scrunches 10–15 reps Ice/cold bottle roll 5 min Day 2 Calf stretch 30 sec × 3/side Seated plantar fascia stretch 30 sec × 3 Slow calf raises, holding support 8–10 reps Cold bottle roll 5 min Day 3 Calf stretch 30 sec × 3 Toe/plantar fascia stretch 30 sec × 3 Calf raises 10 reps Gentle foot massage with ball 2 min Day 4 Recovery day Gentle calf stretch 30 sec × 2 Plantar fascia stretch 30 sec × 2 Cold pack 10–15 min Day 5 Calf stretch 30 sec × 3 Plantar fascia stretch 30 sec × 3 Calf raises 10–12 reps Towel scrunches 15 reps Day 6 Calf stretch 30 sec × 3 Seated foot stretch 30 sec × 3 Calf raises 10–15 reps Gentle ball massage 2 min Day 7 Repeat your most comfortable stretches 5 min Calf raises 10 reps Cold bottle roll 5 min 🦶 The 3 most important exercises 1. Wall calf stretch Stand facing a wall with the painful foot behind you. Keep the heel down and gently lean forward. You should feel the stretch in your calf—not sharp pain in your heel. 2. Plantar fascia stretch Sit down, cross the affected foot over the other leg, and gently pull the toes toward you until you feel a stretch along the sole of your foot. 3. Calf raises Hold a chair or wall for balance. Slowly rise onto your toes, then slowly lower your heels. Start with both feet. If this increases heel pain significantly, reduce the repetitions or postpone this exercise. ⚠️ Important for your heavy-lifting work During these 7 days: * Wear supportive shoes rather than thin, flat slippers. * Avoid walking barefoot on hard floors for long periods. * Temporarily reduce running, jumping and other high-impact exercise. * Don’t force a stretch through sharp pain. * A little muscular discomfort can be acceptable, but pain that becomes substantially worse during or after exercise means you should back off. You don’t have to completely rest—the aim is gradual loading and recovery. If your heel pain is severe, causes significant difficulty walking, or isn’t improving after several weeks of consistent care, get assessed by a doctor or physical therapist.😇 #plantarfasciitistreatment #plantarfasciitis #fyp #tiktok$
Gawin araw-araw👇👇🙏🏻🙏🏻 @🧿🪬WIFEY NI JUZZHEALING 🪬🧿 1. Stretching ng calf at talampakan * Humarap sa pader, isang paa sa likod. * Panatilihing nakadikit ang heel sa sahig at dahan-dahang itulak ang katawan pasulong. * Hold 30 segundo, ulitin 2–3 beses. * Maaari ring hilahin nang marahan ang mga daliri sa paa pataas habang nakaupo, 30 segundo × 2–3. 2. Ice * Cold pack sa sakong nang 15 minuto, 3–4× bawat araw. * Maaari ring igulong ang frozen water bottle sa ilalim ng paa nang marahan. 3. Magsuot ng supportive shoes * Piliin ang may magandang arch support, cushioning at heel support. * Iwasan muna ang manipis/matigas na soles, tsinelas na walang support, at paglalakad nang nakapaa sa matigas na sahig. 4. Bawasan muna ang activities na nagpapalala ng sakit * Kung masakit kapag tumatakbo, tumatalon o matagal na naglalakad, bawasan muna. * Puwedeng mag-bike o swimming bilang low-impact alternatives. 5. Kung matindi ang sakit sa unang hakbang sa umaga * Maaaring makatulong ang night splint, lalo na kung paulit-ulit ang morning heel pain. Mahalaga ang activity modification—hindi ibig sabihin na kailangan mong tumigil sa lahat ng exercise. Iwasan muna ang mga galaw na nagpapataas nang malaki ng sakit sa sakong, at maaaring ipagawa sa physical therapist ang tamang foot/calf strengthening. Magpatingin sa doktor/physical therapist kung hindi bumubuti pagkatapos ng ilang linggo ng home treatment, lumalala ang sakit, o nahihirapan kang maglakad. Kailangan ding masuri kung ibang kondisyon, gaya ng stress fracture, ang sanhi ng heel pain. 7 days self care 👇 Day 1 Calf stretch against wall 30 sec × 3/side Plantar fascia/toe stretch 30 sec × 3/side Towel scrunches 10–15 reps Ice/cold bottle roll 5 min Day 2 Calf stretch 30 sec × 3/side Seated plantar fascia stretch 30 sec × 3 Slow calf raises, holding support 8–10 reps Cold bottle roll 5 min Day 3 Calf stretch 30 sec × 3 Toe/plantar fascia stretch 30 sec × 3 Calf raises 10 reps Gentle foot massage with ball 2 min Day 4 Recovery day Gentle calf stretch 30 sec × 2 Plantar fascia stretch 30 sec × 2 Cold pack 10–15 min Day 5 Calf stretch 30 sec × 3 Plantar fascia stretch 30 sec × 3 Calf raises 10–12 reps Towel scrunches 15 reps Day 6 Calf stretch 30 sec × 3 Seated foot stretch 30 sec × 3 Calf raises 10–15 reps Gentle ball massage 2 min Day 7 Repeat your most comfortable stretches 5 min Calf raises 10 reps Cold bottle roll 5 min 🦶 The 3 most important exercises 1. Wall calf stretch Stand facing a wall with the painful foot behind you. Keep the heel down and gently lean forward. You should feel the stretch in your calf—not sharp pain in your heel. 2. Plantar fascia stretch Sit down, cross the affected foot over the other leg, and gently pull the toes toward you until you feel a stretch along the sole of your foot. 3. Calf raises Hold a chair or wall for balance. Slowly rise onto your toes, then slowly lower your heels. Start with both feet. If this increases heel pain significantly, reduce the repetitions or postpone this exercise. ⚠️ Important for your heavy-lifting work During these 7 days: * Wear supportive shoes rather than thin, flat slippers. * Avoid walking barefoot on hard floors for long periods. * Temporarily reduce running, jumping and other high-impact exercise. * Don’t force a stretch through sharp pain. * A little muscular discomfort can be acceptable, but pain that becomes substantially worse during or after exercise means you should back off. You don’t have to completely rest—the aim is gradual loading and recovery. If your heel pain is severe, causes significant difficulty walking, or isn’t improving after several weeks of consistent care, get assessed by a doctor or physical therapist.😇 #plantarfasciitistreatment #plantarfasciitis #fyp #tiktok

#tanzaniatiktok#mwangaza💡#jifunzekitu#legrandtz#legrandmastory@SABATO PETER

#tanzaniatiktok#mwangaza💡#jifunzekitu#legrandtz#legrandmastory@SABATO PETER

みんなは犬派？猫派？🐕🐈 #YUMA #SEIYA #KEVIN #BUDDiiS #EBiDAN @ケビン @SEIYA💙 @ゆうま @超ときめき♡宣伝部

みんなは犬派？猫派？🐕🐈 #YUMA #SEIYA #KEVIN #BUDDiiS #EBiDAN @ケビン @SEIYA💙 @ゆうま @超ときめき♡宣伝部

cái trường này hài #wutheringwaves #shoperis #HonkaiStarRail #arknightsendfield #GenshinImpact

cái trường này hài #wutheringwaves #shoperis #HonkaiStarRail #arknightsendfield #GenshinImpact

♡-TUM HI HO- BGM AASHIQUI 2 #tumhiho #bgm #aashiqui2 #adityaroykapur #shraddhakappor #arijitsingh #kalaivananoffl #sharpz #sharpzcreation

♡-TUM HI HO- BGM AASHIQUI 2 #tumhiho #bgm #aashiqui2 #adityaroykapur #shraddhakappor #arijitsingh #kalaivananoffl #sharpz #sharpzcreation

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