Simple Stretching for Plantar Fasciitis

A heel spur is caused by the inflammation of the plantar fascia that is causing heel pain. The plantar fascia is a broad band in the foot from the heel to the toes drawn. Long-term inflammation of the fascia can cause calcium deposits at the junction of the fascia to the heel. Calcium accumulation by itself is not painful and the pain is caused by stretching the fascia.


Heel spur pain in the morning, after waking up and after the break, more and walking is low. The pain, the first step after a long rest, is very painful and besides walking on rough surfaces and carrying heavy objects, resulting in increased pain.

Overweight, a sudden increase in weight during pregnancy, flat feet, biomechanics problems “that led to the gait abnormalities is unusual” is also an important cause of inflammation of the plantar fascia, inflamed joints, wearing improper shoes with very high heels and tight or flat shoes without heel spur is the most important causes. Treatment: The first step in the treatment of heel spurs, the rest is seen in many cases even severe pain of the break itself is destroyed.

Do not stand for long. Weight loss is also effective in the treatment of heel spurs.

Using the heel pad: pad spurs of the pharmacy and permanently in your shoes. Pad to reduce pressure on the heel and foot pain will improve.

Hold this position for thirty seconds. Seven or eight times a day, repeat this work.

Achilles tendon stretch: put one foot ahead of the other foot, front foot from the knee bent. Note that the contact with the ground floor of any of the legs should be discontinued. In this case, the calf should feel the stretch. Hold this position for thirty seconds to do seven or eight times a day.

In so doing, three or four times a day is enough. Write the alphabet with the big toe, write the alphabet in the air. Do this three times a day for each leg, do.

Use warm water Use warm water is the best and most effective way, so that if any day or evening or morning before getting out of bed for fifteen minutes, put your feet in warm water. Then dry your feet and five to ten minutes masher gently with the heel knock, while being careful not to blow your firm, its impact can be seen.

Use ice cream in a glass, pour water and put in the freezer.

Taking nonsteroidal anti-inflammatory drugs like ibuprofen, indomethacin and eliminates symptoms of these drugs and reduce the pain temporarily but do not eliminate the root cause.

Cortisone injections in case of non-recovery methods previously said the drug is used. Cortisone is an anti-inflammatory drug and by reducing inflammation of the heel, reduces pain, but its effect is temporary. After recovery from the heel pad and stretching exercises to use.

Eat less fat and more vitamin C, so that we can say that these activities may prevent recurrence.

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