The most effective exercises for heel spurs mainly include stretching exercises, heel lifting exercises and towel rolling exercises. In the acute stage, it is recommended that patients rest, and then exercise moderately after the condition is stabilized and the pain is relieved.
1. Stretching training: The stretching parts include Achilles tendon, calf triceps, plantar fascia and other parts of the stretching training, or through the fascia ball, foam shaft and other appliances to loosen the plantar fascia and calf muscles, which can make the calf and foot muscles get relaxed.
2. Heel lifting training: stand facing the wall, hold the wall with your hands, stand on tiptoe, lift the heel off the ground, and then lower the heel slowly after 15-20 seconds. Before heel lift training, make sure to warm up fully to avoid injury.
3. Rolling towel training: the patient sits on a chair, puts the towel right under the arch of the foot, lifts the foot up, pulls the arch of the foot upward with both hands, and at the same time, grasps the toes inward with force. You can feel the full tightening of the plantar muscles, a group of 20 times repeat 4 groups.
Heel spurs patients if the pain and other symptoms are obvious, you should go to the hospital in time, combined with a variety of ways of treatment, more conducive to the recovery of the disease.