Where should the muscles of heel pain be exercised

How to treat heel pain? The doctor has a trick, 3 ** plans to understand.

Three simple activities for heel pain can effectively relieve symptoms.

1.Push the wall and pull the legs. Stand in front of the wall, bend the knee with your left leg in front and straighten your right leg back, press your hands against the wall, lean forward, feel the stretching sensation in your right leg spread to your heel, hold for 30 seconds, and then do it on the other side, stretching your leg and heel muscles.

2.Push on the soles of your feet. Hold the soles of your feet with both hands, and use your thumbs to slowly push from the heel to the center of your feet with a certain amount of force, about 1 minute at a time, repeat several times as appropriate, and then change your feet. Pushing can deeply massage the soles of the feet to relieve heel pain.

3.Step on an ice water bottle. Fill the water bottle with water and freeze it, wrap it in a towel, and slowly roll it back and forth with one foot for 5 minutes, then change your foot. This action relaxes the soles of the feet by applying ice.

Try to avoid walking on hard and uneven roads such as concrete floors and gravel roads, and exercise your leg muscles through walking, jogging, swimming, cycling and other exercises. Avoid activities that increase heel weight, such as lifting heavy objects and climbing stairs. Keep your feet warm and keep your ankles exposed.

Soak your feet in hot water every day to increase local blood circulation. Walk on tiptoe. Start by standing on your toes and start walking slowly; At first, you can walk 10-15 steps at a time, and you can walk 20-25 steps after you become proficient.

Stick to it for a while and it will have an effect.

When heel pain, adequate rest, massage, cold compresses, and medication if necessary are the basis of labor pain.

For patients with gout, drugs to control serum uric acid are the mainstay**.

Home processing. At home** rest, weight reduction, physiotherapy (massage, cold compress, hot compress), stretching exercise, drug pain relief**.

If the patient has recurrent heel pain, plantar aponeurositis is considered and should be investigated as soon as possible.

Specialized**. Heel pain: Non-surgical**. Attention should be paid to rest, weight bearing on the heel should be reduced, and passive Achilles tendon stretching exercises can be performed. Nonsteroidal anti-inflammatory drugs, hormones**, heel pads, and arch percussion can help reduce symptoms during sports activities.

It should be noted that long-acting hormones should be used with caution (no more than 3 treatments per year)**, as too many hormone injections can cause hypertrophy of the fat pad and aggravate heel pain.

The sore exercise method is to walk briskly, and be sure to pay attention to rest and massage, and soak your feet from time to time to promote blood circulation.

Don't practice for heel pain, heel pain is generally a long bone spur, don't walk too much, because the metacarpal bone is particularly painful to rest more, after a period of time, the bone spur will slowly recover.

If you think about his method of exercise, it should be that there is a special kind of equipment to exercise, and he will go to the hospital to do that kind of training.

If this is the case, it is better not to exercise and take care of the rest.

Regular exercise will easily cause soft tissue injury at the bottom of the heel, because the recovery of soft tissue injury is slow, massage, physiotherapy and other methods can be used to promote recovery. The symptom may also be caused by Achilles tendonitis, bone spurs, etc., it is recommended to go to the hospital for an imaging examination, and then targeted**. It is recommended to use the treasure of the middle - foot.

Calcaneus. Prescription Medicine. It's better to stick.

When exercising, it is best to use the forefoot to land on the ground first, and evenly distribute the impact force of the landing on the entire ball of the foot, and do not let the force point concentrate on the heel, otherwise it will lead to heel injury. Cycling is also a great way to exercise.