Prevention and treatment of plantar fasciitis
2016/07/05 14:42:42
Runners and middle-aged and elderly people are most prone to pain at the bottom of the heel. The common cause is plantar fasciitis, but people do not know the prevention and treatment of plantar fasciitis, and lead to wrong treatment, resulting in recurrent pain. In order to help you correctly prevent plantar fasciitis, plantar fasciitis prevention and treatment measures.
Self treatment for plantar fasciitis:
1. Stop running, especially when the pain is severe, reduce exercise and use anti-inflammatory drugs that do not contain synthetic steroids.
2. after exercise, the use of ice on the sole can reduce inflammation every two hours and 10 minutes. One of the better ways to apply ice is to fill a Coke bottle with water, freeze it in the refrigerator, and roll it back and forth on the soles of your feet.
3. apply some anti-inflammatory colloid such as safflower oil to the sole of your feet, then massage yourself. At the same time can massage calf gastrocnemius and soleus muscle.
4. gradually resuming jogging, and the whole process of self treatment takes about 6-8 weeks.
Medical treatment of plantar fasciitis. If the condition does not improve 2-3 weeks after self-treatment, some physical therapy can be carried out, such as ultrashort wave, electrotherapy and so on. Use X light to check whether there are bony spines on the soles of the feet. Refer to the results of the examination, timely surgical treatment.
Preventive measures for plantar fasciitis:
1. stretch calf gastrocnemius and soleus muscles. Specific methods are: (1) knee extension, hand grasp the toes to the front of the leg pressure extension, keep 30 seconds, repeat 2-3 times. (2) use the toes to pick up the golf balls on the ground, or put the balls on the sole, and roll back and forth. (3) Stand on the edge of the stairs with the forefoot, heel outstretched, slowly lowering the heel, until you begin to feel calf muscle stretch, hold this position for 10 seconds, then stand up, and repeat 15-20 times.
2. wear appropriate shoes, shoes can not be too old or worn too seriously, you can use the foot arch pad.
3. stretch your calves before each exercise and apply ice after exercise.
4. training should be gradual, and special rest should be added to sports.