These methods are not only suitable for high-risk people with heel pain, but also for people with symptoms that have not been alleviated.
1, avoid standing and sitting for a long time.
You can walk back and forth more often to avoid suddenly jumping up and spraining your ankle; Lift your legs when you sit down, or do kicking exercises alternately; At work, it's best to get up and exercise every half hour.
Step 2 choose comfortable shoes
Try to choose soft-soled shoes, or use soft and thick insoles at the heel. Patients with plantar fasciitis can use orthopedic insoles. The heel is preferably about 3cm thick, and the elderly can choose flat shoes, such as jogging shoes and sports shoes. Don't walk barefoot.
3. Promote blood circulation in the legs
Try to avoid walking on hard and uneven roads such as cement and gravel roads. You can exercise your leg muscles by walking, jogging, swimming and cycling. Avoid activities that increase heel load, such as lifting heavy objects and climbing stairs. Pay attention to the warmth of your feet and try not to show your ankles. Soak your feet with hot water every day to increase local blood circulation.
4. Muscle strengthening training
Walk on tiptoe
First stand on tiptoe and start walking slowly; Take 10- 15 steps at the beginning, and you can take 20-25 steps after proficiency.
② Achilles tendon traction
Standing on the stairs, you need to hold the railing, or you can do it on one foot; Stick to 15-20 seconds and do 4 cycles every day.
③ Leg stretching
Keep one leg straight and the other leg bent, as shown in the figure, push the wall hard and hold for 10 second; Repeat changing legs and do 20 cycles a day.
④ hamstring extension
Standing posture, one foot extended, toes up, heels down; Bend the other leg and lean back to keep your body balanced for 20 seconds; Change the other leg, repeat, and do a cycle every day.
⑤ Sitting exercise
You can lie in bed, cross your legs, grab the big toe with one hand and move slowly towards your body, and protect the soles of your feet with the other hand 10 second, repeating 20 times a day; You can also pick up the pen with your toes, hold it for a few seconds, and repeat 10 times a day (you can also change the pen into a glass ball, etc. ).