Tian Hongtao, Department of Orthopaedics, Wuhan Union Medical College Hospital Heel pain: it is a condition caused by chronic strain around the heel tuberosity with pain and difficulty in walking, often accompanied by the formation of bone spurs in the heel tuberosity. Common causes include: plantar fasciitis, tendonitis, fatigue fracture, arthritis, gout, heel bone spurs, etc.; high-risk groups: middle-aged people aged 40-60 years old, frail and obese; flat feet; love to wear high heels, slippers (especially flip-flops), have a history of foot trauma; long-term standing or walking, such as security guards, salespersons and so on. Treatment: Symptoms are generally not immediately relieved, but need weeks to months of persistence; home treatment: as little as possible to walk around, at least 1 week of rest, the use of canes, to reduce the weight of the foot; ice compresses on the painful parts: 10-15 minutes each time, at least twice a day, the first few days of the attack of the ice compresses can be increased; choice of comfortable shoes, and the use of thick and soft insoles; the use of braces at night if possible to immobilize the affected foot; diet Contraindication: Try to eat less orange acidic fruits, as well as coffee, cigarettes, etc., which will affect the local tissue recovery; medication: 1, oral non-steroidal anti-inflammatory drugs (NSAIDs) to ease the pain and discomfort; 2, traditional Chinese medicine fumigation, hot compresses, local physiotherapy, acupuncture, and topical creams, etc., can also relieve pain; 3, local closure: such as ozone, glucocorticoid closure; surgical treatment: The vast majority of patients can significantly relieve the symptoms of the foot through the non-operative treatment. Surgery: the vast majority of patients through non-surgical treatment, symptoms can be significantly relieved, only a small number of months of non-surgical treatment is ineffective, and heel pain and bone spurs are closely related to the person can consider surgical treatment; Prevention: not only for high-risk groups, but also for the cause of heel pain has not been lifted, while the symptoms have been relieved. 1, avoid prolonged standing, sedentary; you can walk back and forth more, avoid suddenly get up and jump, twisting the ankle; when sitting down to raise the legs, or alternately do kicking exercises; work, it is best to get up every half hour to move; 2, choose comfortable shoes: try to choose soft-soled shoes, or heel using soft thick insoles, metatarsal fasciitis patients, orthopaedic insoles; the heel of the best 3cm or so of the thick heel shoes, the elderly can Choose flat shoes, such as jogging shoes, sports shoes, etc.; avoid walking barefoot; 3, to promote blood circulation in the legs: try to avoid walking on cement, gravel roads and other hard and uneven surfaces, through walking, jogging, swimming, cycling and other exercises for the leg muscles, to avoid doing some of the activities that increase the weight of the heel, such as lifting heavy objects, climbing stairs, etc.; pay attention to the foot to prevent the cold and warmth, and try to not make the ankle exposed; warm water soak your feet every day to increase local blood circulation; 4, the muscles of the foot to increase local circulation. Increase local blood circulation; 4, muscle strengthening training: (1) toe walking: first stand on your toes, slowly start walking, walk 10-15 steps each time at the beginning, you can walk 20-25 steps after skillful; (2) Achilles tendon stretching: so stand on the stairs, you need to hold the railing; you can also single-footed; adhere to 15-20 seconds, do 4 cycles a day; (3) calf stretching: one leg straight, the other leg Bend, as shown in the picture, push the wall, adhere to 10 seconds; replace the leg and repeat; do 20 cycles per day; (4) hamstring stretching: standing position, a foot out, toes up, heel down; bend the other leg, the upper body tilted back to keep the body balanced, so adhere to 20 seconds; replace the other leg, repeat; do a cycle per day; (5) sitting exercise: you can suffer from the foot in the upper, stilt legs, one hand grasps the big toe (5) sitting exercise: you can have the affected foot on the top, stilt legs, one hand grasps the big toe, slowly move to the body, the other hand protects the soles of the feet, adhere to 10 seconds, repeat 20 times a day; you can also use the toes to do pick up the pen movement, pick up and keep for a few seconds, repeat 10 times a day (you can also change the pen into a glass ball, etc.). Author: Hongtao Tian, Wuhan Union Orthopaedic Hospital Title: Associate Professor, Associate Chief Physician Specialty: Artificial Joint Replacement Joint Diseases: Femoral head necrosis, knee osteoarthritis, rheumatoid rheumatoid arthritis, ankylosing spondylitis, joint infections, osteoarthritic deformities; Outpatient Time: All day every week on the 1st, 3rd, and 6th; Contact Information: Tel: 13908622515 Feel free to pay attention to my WeChat public number Bone Outside Marshal Tian Dad or Sina microblogging @ Bone outside the handsome Tian Dad