Heel pain rehabilitation training includes ankle stability training, ankle dorsiflexion training, pulling the Achilles tendon and calf triceps and rolling towel training and other exercise methods.
1. Ankle stability training: single leg straight knee step on the cushion board (poor balance can be stepped on the ground), the other foot bending knee lift off the ground, keep 20~30 seconds stable, such as difficult to maintain balance can be hand-held wall.
2. Ankle dorsiflexion training: semi-sitting position, neutral position elastic band resistance, slowly hook the toes, reach the maximum angle and hold for 3~5 seconds, then slowly return to the neutral position, repeat 15~20 times.
3. Pulling the Achilles tendon and calf triceps: when pulling the gastrocnemius muscle and the Achilles tendon, push the wall with both hands straight, straighten the back, flex the front leg, straighten the back leg, and feel the pull of the calf muscle group. When pulling the flounder muscle and Achilles tendon, bend the back leg slightly.
4. Rolling towel training: sit on a chair, put a towel under the feet, with the heel as the fulcrum, in the case of the heel does not move, the foot bends to exert force, try to use the arch of the toe short flexor muscle force, reduce the toe curl force, keep the force state 15 seconds and then relax, repeat 10 to 15, three times a day training, in order to increase the intrinsic muscle muscle strength.
Heel pain for a long time, it is recommended to go to the hospital in time, through comprehensive treatment, to promote the early recovery of the disease.