What Are the Best Exercises for Heel Pain?

Plantar Fasciitis, also known as plantar fasciitis, is mostly the main cause of inferior heel pain in adults.

Inflammation of the feet

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Plantar Fasciitis, also known as plantar fasciitis, is mostly the main cause of inferior heel pain in adults.

Chinese name

Inflammation of the feet

Foreign name

Plantar Fasciitis

nickname

Plantar fasciitis

Harm

Heel Pain in Adults

Plantar Fasciitis, also known as

The following reasons may cause plantar fasciitis:
1. Wear high heels 2. Weight gain 3. Increase the frequency of walking and climbing stairs and standing for a long time Contractures can occur as a result. This layer of tissue is medically called the plantar fascia. When you are active, pulling on this already shortened fascia can cause pain. This painful pull often occurs when walking barefoot, especially when getting up in the morning.
When you gain weight, you are also likely to develop plantar fasciitis. Especially walking for a long time or standing for a long time with shoes that are shallow and not strong. Under normal circumstances, there is a layer of fatty tissue under your heel bone. When gaining weight, during biped standing weight bearing activities, excessive weight will increase the pressure on this layer of tissue, causing it to be damaged, causing heel pain.
People who like to exercise are also prone to plantar fasciitis. Often occurs when you change your practice style and increase your running distance and frequency. If you often run on uneven roads, it can also easily cause plantar fasciitis. In addition, when your sports shoes are severely worn, especially the sole of the heel, you may not get enough protection for your heel.
In addition, congenital arch abnormalities, such as high

The main symptoms of plantar fasciitis:

Heel pain when walking; there are obvious tender points on the sole. Severe patients may feel pain while standing or even resting.
Typical pain often occurs when walking and walking just after getting up in the morning. The pain is sometimes severe, mainly because when you sleep, relax your feet naturally, making the plantar fascia short and relaxed; and walking immediately after waking up will cause the plantar fascia to be significantly stretched and cause pain. When you fall asleep, you generally don't feel plantar discomfort. When you wake up, you usually walk a few more steps, and the pain will improve after the activity. But sometimes, when you sit still, take a break and walk, it will happen again.
On the soles of the foot near the heel, you can usually press to the point of significant pain. Sometimes tenderness is severe and persists.

How do I know if I have plantar fasciitis?
You need to go to the hospital. Your doctor will determine if there is tenderness on the soles of your feet; where the tenderness is; and if you have stretched feet that have stretched pain. If necessary, perform a heel X-ray examination to rule out the presence of calcaneus spurs.

What should I do if I have plantar fasciitis?
1. Give your sick feet a full rest. In severe cases, it is necessary to reduce foot activities as much as possible, including walking and climbing.
2. Your doctor will suggest you take anti-inflammatory drugs orally, such as aspirin, ibuprofen, etc. These medications can help reduce pain and inflammation. For patients over 65 years of age, such non-steroidal anti-inflammatory drugs are usually taken for 7 days without the advice of a doctor. Put your feet on the ice pack and relax a few times a day, a few minutes each time, which will help.
3. Make the plantar pads soft. Try to wear sneakers during work activities. Can be used at the same time

At present, in vitro low

How long will it take? When can I resume normal life and exercise?
You may find that the pain is sometimes severe and sometimes better. When you realize the problem and treat it early and promptly, symptoms usually improve within a few weeks. However, if the course of the disease has been for a long time, it may take several months for treatment to improve.
Everyone has a different chance of recovering from trauma. Resuming normal life and exercise depends on the actual recovery of the injury, not on how many days or weeks it takes. Generally, the longer the symptoms appear before treatment begins, the longer it takes to recover. Rehabilitation training can help you resume normal exercise as quickly and safely as possible. Keep in mind, however, that haste is not reached.
You can judge whether you can resume normal life and exercise based on the following:
1. The range of motion of the affected foot is the same as that of the normal foot;
2. The strength of the affected foot is the same as that of the normal foot;
3. No more pain when walking straight, no lameness

The best way to prevent plantar fasciitis is to wear shoes that are comfortable and suitable for your foot shape. Especially when you work and exercise, you need to walk for a long time or stand on hard ground for a long time. When old shoes are worn out severely, your feet cannot be effectively supported and protected, and new shoes need to be replaced in time.
You can:
1. Avoid repeated heel movements on the heel;
2. Avoid walking on uneven road for a long time;
3. Maintain normal weight;
4. Do regular foot and leg stretching exercises;
5. Perform foot massage.