Gymnastics with calcaneal spurs: therapeutic exercises

Healing gymnastics with heel spur

> Treating the calcaneal spur

Severe pain in the heel can be a sign of plantar fasciitis, the second more common name is heel spur.

The disease is associated with the degenerative processes of the plantar (plantar) fascia, when, with increasing load on the foot, there are microbreaks of collagen fibers, of which it consists, which causes a sharp pain.

Painful sensations are especially pronounced in the morning. This happens because at rest, when the leg is relaxed and the fascia is in a compressed state, the microfractures on it coalesce.

But in the morning, when a person stands up, the fascia stretches and under load, her collagen fibers break again.

One of the methods of treating the heel spur, related to the first-line therapy, is therapeutic gymnastics. Let's find out - what leg exercises are used in the treatment of plantar fasciitis, what purpose do they pursue, does gymnastics help with a calcaneal spur?

Purpose of gymnastics with calcaneal spur

By the term plantar fasciitis is meant the inflammation of the fascia, which extends from the calcaneus to the phalanges of the toes. It is she who performs an important function - support of the longitudinal arch of the foot.

With a pronounced load on it, cracks or micro-traumas are formed, which causes pain syndrome.

There is an opinion that the bone growth on the heel is the calcaneal spur appears as a response to the damage to the plantar fascia to form an additional support.

What can help therapeutic gymnastics with a heel spur? Exercises will not take away the bony growths and will not change the physical load on the muscles or the foot. They have a few other, no less important functions.

1. The goal of any gymnastics is, first of all, the development of muscles, which improves blood circulation in this area, speeds up the metabolic processes and nutrition of the tissues of the training zone.
2. Muscles develop and are strengthened only due to the correct dosage load on them, the same applies to the skeleton. Therefore, gymnastics with a calcaneal spur strengthens the foot, which reduces the likelihood of progression of plantar fasciitis, accelerates the process of recovery.
3. Physical exercises stimulate the lymph drainage, which prevents the formation of edemas or contributes to their reduction.
4. If a person has a predisposition to develop a calcaneal spur (flat feet, overweight, wearing the wrong shoes, genetic factors) timely started gymnastics is an important factor in the prevention of disease or because of exercises you can delay the period of development changes.
5. An important role of therapeutic gymnastics with the development of the heel spur is to stretch the plantar fascia, which reduces the amount of her traumatization, faster "pacing" the foot, relieves pain.

When is it better to do medical gymnastics with a calcaneal spur

Plantar fasciitis is characterized by morning "starting" pain when loaded on the foot. At night, microfractures on the plantar fascia heal when it is in a relaxed state and naturally contract.

And in the morning, when a man comes with all weight on his leg, the fascia is unclenched and new injuries occur under the load. The pain continues until the person naturally fascia extends.

Therefore, in order to quickly "break" the foot, you can start the morning with medical gymnastics.

It should be understood that if there are pronounced degenerative changes in the plantar fascia, it is impossible to cure the disease with one gymnastics.

It is only an additional method that reinforces and enhances the basic treatment of the calcaneal spur.

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Therefore, the training of the plantar fascia with the help of therapeutic gymnastics will also be effective before going to bed, to wear a night orthosis after it.

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Thus, the exercises will provide an influx of blood in the foot, which will help to heal the microtraumas of the fascia. A night orthosis will not give the fascia at night to shrink, because of which the microfractures will grow together when it is in a stretched position, which excludes the appearance of morning "starting" pain.

How to do gymnastics in the treatment of calcaneal spurs

The goal of any exercise is to achieve a positive result without harming neighboring tissues and the body as a whole.

What is important to remember during the exercise with the development of the calcaneal spur?

1. This is not a temporary measure for improving well-being. Until there is a cure for the calcaneal spur gymnastics will have to be done constantly.
2. You can not do exercises through force, causing pain to the muscles. Any physical load should improve the overall well-being, rather than cause physical discomfort.
3. To begin exercise therapy at a calcaneal spur is better after consultation with the orthopedist-traumatologist and the instructor.
4. Every element of gymnastics needs to be done at least 10 times.
5. It is necessary to strengthen not only the affected, but also adjacent zones, the development of which helps to reduce the load on the foot with the development of the calcaneal spur.
6. Even if you have to heal the area of ​​leg joints, gymnastics needs to start with a general workout, this is an important rule not only in treating the heel spur.

Exercises with calcaneal spur

Plantar fascia of the foot with a calcaneal spur is constantly injured, especially with additional load (constant work in standing position, weight lifting). Microfractures lead to inflammation.

Overnight such small wounds heal, which reduces pain, but in the morning the symptom returns. To reduce the manifestations of the disease you need to stretch the fascia a little.

Therefore, gymnastics is aimed at its heating and stretching.

Exercise # 1

This exercise can be performed in the morning, waking up and still lying in bed, or quietly at work sitting on a chair. It's warm-up, so you always need to start gymnastics with this exercise, which is aimed at stretching the fascia and shin.

After a small preliminary warm-up, pull the socks on yourself, trying to raise your fingers as high as possible, and fix the stops in this position for several minutes. Two or three approaches a day for at least 10 exercises will improve overall well-being.

You can use a tourniquet or a rope to help pull the foot.

The second exercise of curative gymnastics with a calcaneal spur is also a warm-up and is aimed at working with the muscles of the shins and feet. It is performed standing near the wall.

Legs need to be put one after the other at a short distance. Behind should be a sick leg, and if both hurt, then do the exercise alternating them. The palms rest against the wall.

In this position, try to sit down slowly until the moment you feel the tension in the shin area of ​​the leg that is behind. Slowly count to 15 and get up.

The following exercise is done to stretch the plantar fascia, the lower leg, and the training of the arch of the foot.

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To do it, use the available materials - a stack of books, a beam, the height of which should be at least 5 centimeters. Stand on them so that the heels hang freely, fix your hands on the wall.

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Leaning towards it, you should feel the tension in the lower part of the shin. Count to 15 and assume the starting position.

Then you need to straighten up and standing on a bar or step to perform lifting and lowering on the toes 15 times, lowering the heel below the surface of the support on which you stand. If the pain is tolerable, then you can try to make the exercise standing alternately on one leg.

Gymnastics with a bottle or a small ball (preferably with soft spikes) or you can use a rolling pin or roller.

Exercise caterpillar - move the feet forward and backward by flexing your fingers. It is performed while sitting.

For the convenience of the exercise, you can use a towel or cloth, which is laid out from the front - you have to try to pick it up with your toes.

This exercise is aimed at training the plantar fascia.

Gymnastics with plantar fasciitis is aimed at strengthening the muscles of the foot. For this purpose, an exercise is suitable in which the foot acts as an arm for collecting various small objects.

Any suitable means will do:

• stones;
• cones;
• keys;
• rags.

They must first be scattered around the floor, and then put their toes together in one container.

How to treat the heel spur with gymnastic exercises, without harming your own body? For this it is necessary to consult with the orthopedist traumatologist about the multiplicity of their conduct and possible loads.

Perform therapeutic gymnastics at least once a day - in the morning for warming up and stretching the fascia. It is also good to stretch the foot before going to sleep, to improve blood circulation in it, and then fix it for the night in the orthosis.

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In the course of the day after any resting foot condition, some gymnastics elements will also be useful to you to stretch the plantar fascia.

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We must not forget that gymnastics is just one method of treating the heel spur, which should be carried out in a complex manner.

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Exercises with calcaneal spur

About 10% of people turn to the orthopedist because of the heel spur (plantar fasciitis). Women are more prone to this disease due to the characteristics of the shoes they wear - heels have a negative effect on the condition of the calcaneus and provoke the formation of growths on it.

In view of the prevalence of the disease, she is given a lot of attention in popular TV programs about health - Dr. Myasnikov, Elena Malysheva and Gennady Malakhov talk about what exercises with a calcaneal spur are most effective, and how to get rid of growths in the home conditions.

Complex of therapeutic exercises

Heel spur

The clinical picture of the plantar fasciitis appears gradually.

At first, the symptoms appear only after serious stresses - sports, long-term weight-bearing, then discomfort intensifies and acquires a permanent character.

For the disease is typically increased pain in the morning, which is due to the proliferation of connective tissue around the formation on the heel for a night rest period.

The heel spur is a neoplasm on the calcaneus, which, when walking, injures soft tissues, causing inflammation, swelling and pain. Often the disease is the result of serious disruptions in the body, such as hyperglycemia or obesity.

Areas of origin of the calcaneal spur

The conservative methods of treating the disease primarily include therapeutic gymnastics with a calcaneal spur.

Sport in the conventional notion of this word is not entirely appropriate in this case and will not give the desired result, but on the contrary, it can aggravate the disease.

However, specially designed exercises in combination with other therapies will help in getting rid of spurs and return the patient's quality of life to the previous level.

With plantar fasciitis, the elasticity of the plantar fascia is significantly reduced.

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In view of the constant trauma of her spur, her tissues are replaced by connective and the frequency of micro-ruptures increases.

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The exercise of exercise therapy with a calcaneal spur improves blood circulation in tissues and their extensibility, so that the fascia acquires the necessary length, becomes strong.

Complex of exercises

Physiotherapy exercises with plantar fasciitis can help improve the condition and cure spurs on the heels, but this method of therapy has a visible effect in the initial stages, with a more serious position gymnastic exercises will not play an important role in treatment. To achieve the goal, regular exercise is necessary in order to avoid injuries to the unheated muscles.

If pain during exercise is unbearable, their intensity should be reduced, but it is undesirable to stop exercising.

In addition, foot massage and taping can also help in the removal of inflammation and swelling and promote stretching of the fascia.

Exercise # 1

Performing this warm-up exercise for the foot will help warm up the muscles and
make the basic workout less painful. It can be done sitting or lying down. It is necessary to pull both sock and pull the foot in this position for 10 seconds, repeat 10-15 times.

Another variant is to attach a tourniquet or a towel to the plantar arch and gently pull it towards you, creating pressure on the area in front of the heel.

Exercise # 2

This element of training can be done by watching TV or reading a book. It is necessary to sit on a chair or an armchair, having preliminary spread out before it on a floor a thin towel or a rug. With the help of the toes, it is necessary to cut the fabric so that it forms a fold.

https://www.youtube.com/watc? = 70OBJKjK4ZY

This exercise develops the gastrocnemius muscle and the fascia itself. Duration of implementation - 15-20 minutes.

Exercise 3

Sitting on a chair, you should roll a ball or a bottle filled with water with the help of foot forces. The initial position is to fix the inventory in the plantar arch and, creating pressure on the foot, move it towards the fingers and back.

The duration of the procedure is unlimited, it can be performed until the leg is tired or until the pain becomes intolerable. Such exercises with a spur on the heel increase the tone of the muscles of the fascia and the arch of the foot.

Exercise 4

To perform the element, you should stand facing the wall, placing your legs along one line, and the sick leg is fixed behind the healthy one.

Leaning your hands against the wall for stability, you have to start squatting until you feel the tension in the shins.

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In this position, you should stay 10 seconds, then return to the original one. Repeat 15-20 times.

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The treatment with physical exercises improves blood circulation, trains the muscles of the shins. If the spurs are diagnosed on both legs, then the placement of the legs should be alternated.

Exercise 5

Gymnastics with a heel spur at home involves the use of improvised means, so it's easy to perform.

To perform this exercise, you need to stand on the step on the socks.

To go down so that the heel part of the foot is below the front, to fix for 10 seconds and return to the starting position.

Repeat 10 times for 3 sets. The break between the approaches is 1 minute.

Exercise number 6

To train the muscles of the fascia, increase their tone and eliminate stagnation of blood, you can perform a simple exercise sitting on a chair. Before you need to put a few small items (coins, buttons) and collect them with your toes, shifting into a large jar or basket.

The duration of the procedure is 10-12 minutes.

Therapy Bubnovsky

Exercises with calcaneal spur according to the methodology of SM. Bubnovsky, a physician-kinesitherapist, suggests training in a supine position, which is extremely convenient, given the characteristics of the disease.

Follow the method of its therapy easily and painlessly.

Performing certain elements, you can activate the normal blood supply to the fascia tissues, increase its elasticity and prevent the emergence of new discontinuities.

In exercises, only the thumbs of the feet are used, which require the following movements:

• Repulsion (pull to yourself and pull it away from yourself);
• Janitors (reduce and divorce towards each other);
• Rotations (describe in the air a circle);
• Fist (squeeze and unclench).

Gymnastics with plantar fasciitis performs one of the main functions of all the therapy aimed at getting rid of painful neoplasms.

With its help, the elasticity and flexibility of the muscular tissue of the plantar arch, as well as the muscles directly affecting its work - gastrocnemius and soleus, increases.

Regular physical loads of moderate intensity, increasing with increasing tissue extensibility, promote growth fascia to the required size, and also giving it the former flexibility, lost due to the replacement of its own cells with connective cloth.

Before contacting a surgeon and planning a radical solution to the situation, you should try the exercises with a calcaneal spur recommended by orthopedic specialists.

Massage of the problem zone will not be superfluous, soft touches help to reduce the soreness with over time, and the use of additional treatments will help to eliminate build-up and reduce the risk relapse.

A source: https://NogivNorme.ru/bolezni/pyatochnaya-shpora/uprazhneniya-pri-pyatochnoj-shpore.html

Therapeutic exercises and exercises with a heel spur. Methods of treatment of heel spurs

In most cases, pain in the heel indicates a spur. This is a build-up on the bone, which causes a lot of inconvenience.

It is worth noting that this ailment occurs quite often, especially in people in old age. The reasons for the appearance and symptoms of pathology can be many, we will discuss them in more detail in our article.

If such a problem arises, it is recommended to perform exercises with a calcaneal spur. It must be remembered that, before proceeding to the basic, you must first make a charge, stretching.

This will help eliminate the pain and prepare the body for a set of exercises.

What it is?

In the medical dictionary, calcaneal spur is recorded as plantar fasciitis. The pathology name very accurately reflects the essence of the problem - the inflammation of the muscular fascia and the membrane around.

Fasciitis can occur as a result of regular increased loads.

The fascia begins to become inflamed and traumatized, and then calcium deposits appear, which is the heel spur.

It should be understood that the bone growth occurs not only in the elderly. Although, of course, they have a chance to acquire this pathology higher than that of young people.

It is necessary to perform exercises with heel spur. Thanks to them, the leg will be developed, and pain will also subside.

Causes

Consider the categories of people who are most susceptible to this disease, as well as diseases that cause fasciitis. So, the high probability of spurs in the following groups:

• who is constantly on his feet in connection with the characteristics of the profession;
• people who are engaged in athletics on a professional level;
• people who are overweight;
• those who suffer from flat feet;
• women wearing high-heeled shoes.

Among the list is a flat foot. Many people do not consider this a problem, not guessing how this illness prevents living. When walking very quickly get tired feet, and calf muscles all the time tensed.

To the causes of the appearance of the heel spur can be attributed to certain diseases. Especially dangerous are gout, Bekhterev's syndrome, deforming arthrosis, etc. It should be noted that the spur is formed due to a specific cause, which must be identified before the treatment complex.

Signs of pathology

The main symptom of fasciitis is acute pain in the area of ​​the heel. Moreover, unpleasant feelings occur constantly: when walking, running, and even just standing. Consider some types of pain that can occur with this pathology:

• pain is acute or aching;
• gait becomes lame, since it is impossible to step on the sore heel;
• unpleasant feelings usually appear after a long rest at the first steps;
• if the load is increased, the pain acts similarly.

The heel spur itself is only 10% of the total number of growths. It can be chronic and does not cause pain. However, at the physiological level, the build-up will be felt. How to treat a heel spur at home? We'll talk about this below.

Diagnostics

When the first signs appear, it is recommended to contact a specialist. In this case, there is a small problem, not everyone knows who exactly needs to be recorded.

So, what kind of doctor should you consult with a heel spur? To begin with it is necessary to visit or attend the rheumatologist.

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However, if the bone growth occurs as a result of severe trauma, visit the orthopedist.

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Specialist after external examination will send the patient to a medical examination. In this case it includes:

• X-ray;
• if there are problems with diagnosis, an MRI is assigned;
• Ultrasound is performed when the heel needs to be repeatedly studied;
• blood tests, including biochemical and general.

After determining the diagnosis, the doctor will prescribe a course of therapy. In any case, he will include therapeutic gymnastics and exercises with a heel spur. Therefore, you need to prepare for small physical exertion.

Drug treatment

It should be noted that there are a huge number of methods and methods of therapy. After we have decided which doctor to apply to the heel spur, you can proceed to direct treatment. It is always aimed at eliminating the cause that caused the pathology.

If the trauma is the cause of the pathology, then you need to be at rest for about a month and take anti-inflammatory drugs. Among them, the most effective are Ibuprofen and Diprospan.

If the cause is arthritis, the rheumatologist prescribes antibiotics. They will help to cope with the infection. How to treat a heel spur at home?

Exercises

The whole cycle of curative gymnastics is aimed at stretching the fascia on the sole, so that in the end it takes the same shape. This is achieved by giving elasticity. The set of exercises with a calcaneal spur is prescribed by the attending physician, so they may differ.

Usually, first experts recommend doing tasks aimed at stretching the calf muscles. It is necessary to stand face to the wall at such a distance that you can reach it with your hands, legs should be placed 30 cm apart.

In this case, the damaged leg should be placed behind. Having taken such a pose, you can start doing sit-ups, most importantly - that the heels do not rise from the floor. Experienced doctors say that the best way to treat a calcaneal spur is exercise.

In the same pose, you need to gently and slowly bend your knees. This should be done until the extension of the hind leg begins to feel. As soon as you feel that the process has passed, you need to stand still and stand for about 15 seconds, then continue squats.

A few more exercises with a calcaneal spur

As already noted, first you need to stretch the muscles of the shank properly. In connection with this, the fascia lengthens, and everything falls into place. This exercise is aimed at achieving this goal. You need to put a board or book about 5 cm thick near the wall.

Then you should stand on it so that the socks lie on the material, and the heels hang down. After this, you need to lean on the wall and bend over so that the muscles begin to stretch. In this position, it should be about 15 seconds.

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Then it is necessary to straighten and raise the body 15 times on the toes, the heels should hang below the support.

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Exercises and curative gymnastics with a calcaneal spur can not be overestimated. The task described above can be repeated daily, first on both legs, then alternately for each. After a good stretch of the leg muscles, you can start other exercises.

Exercises for the foot with a calcaneal spur

The foot is the place of localization of education, therefore its development is simply necessary for qualitative treatment. Consider several tasks that are most effective:

1. Rolling the ball. To perform this exercise, you will only need a tennis ball. The essence of the task is to roll the ball all over the patient foot. If there is no ball, you can use a simple bottle of water.
2. Collecting various objects with your feet. It is necessary to scatter on the floor small objects like peas, beans, etc. Without the use of hands, try to collect everything back. And so you can repeat every day, changing the size and surface of objects.
3. Gymnastics for the feet. It is worth noting that you need to start and finish with stretching. Then, with the help of hands or elastic bandage should pull on the foot of the maximum and hold for 15 seconds. It is necessary to repeat this exercise with a calcaneal spur several times a day.

Massage

Gymnastics is, of course, good, but a great massage has not harmed anyone. Complex treatment is supplemented by this procedure, after all, the patient is often persecuted by pain. You can do the massage yourself, but you can refer to specialists in this field.

The best effect is achieved by the addition of ointments of a different nature. And any will suit, the main thing is to warm and take off the pain.

Begin the procedure by massaging the heel with your thumbs, while slightly pressing middle fingers on the focus of pain.

Such prevention should last at least ten days.

The next stage is marked by a general massage. In this case, begin with the foot, smoothly turning to the heel. Thus, you can achieve complete relaxation of the foot.

The procedures are carried out in order to soften the tissue around the formation, so that the heel acquires mobility.

It must be remembered that with the help of massage from the spur not to get rid of, but in complex it has a good effect.

Folk remedies

When a calcaneal spur occurs, many patients use traditional medicine for treatment.

This is just the case when these funds can help you better than medicines. The place of defeat rubs gently with ointments and gels made independently.

After the massage, it is recommended to keep the feet in a bath with hot water with the addition of salt.

Comments on the popular treatment of calcaneal spurs are mostly positive. Simple procedures allow you to achieve certain success and eliminate education.

Surgical intervention

The operation to remove the spur is very rare, only when all other methods are useless.

With a properly selected course of therapy and its implementation, you can avoid unpleasant consequences.

It is possible to eliminate education without surgical intervention, the main thing is that a good specialist is engaged in treatment.

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When the build-up is operated, remove the entire spur together in a small part of the bone. If it comes to the surgeons, this does not confirm the fact of a minimal number of relapses. Operative removal does not prevent the appearance of a new bone growth.

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Also, doctors have to surgically remove those growths that are constantly developing and severely interfere with walking. This development is possible if you start the disease and do not use any home remedies for the heel spur, or any other.

Prevention

Daily exercise, excess weight and constant overeating can become activators in the appearance of build-up. Gradually, the foot weakens, and the load does not decrease, but, probably, it also increases. After this, problems with the legs begin to arise, and a calcaneal spur is formed.

Health is the work of every person. Someone treats this carefully, others ignore it.

To protect yourself from such unpleasant situations, you should work daily on yourself, improving your skills in everything.

Some tips for constantly keeping yourself toned and preventing the appearance of a spur on the heel:

• do not allow the appearance of extra pounds;
• if you have flat feet, try to correct it using orthopedic insoles and exercises;
• Do not start infectious diseases, immediately begin treatment;
• women: without the need not to wear high heels.

These recommendations are simple, and you do not need to give up anything to follow them. It is worth remembering that health is the most important thing in our life. Therefore, in all circumstances, it is necessary to solve problems associated with this.

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Features of performing exercises with a calcaneal spur

Therapeutic gymnastics with heel spur is an effective tool in the complex therapy of this disease. The heel spur is not such a frequent disease today, nevertheless it meets and spoils life, mostly to people whose work is associated with excessive stress on their legs.

The disease is not dangerous, relatively easily curable, but brings severe discomfort and pain in the heels. It consists in the formation of growths due to the deposition of calcium salts on the heel bone. Spur is a variety or complication of calcaneus (plantar) fasciitis and is treated similarly.

Will medical gymnastics help?

Therapeutic gymnastics is one of the most effective directions in the treatment of this disease. Usually, a complex treatment is prescribed, which includes the use of medications, physiotherapy and exercise therapy (a special set of exercises aimed at removing symptoms with a calcaneal spur).

Therapeutic physical training in this pathology has the goal:

• remove the symptoms of the disease: severe pain and inflammation;
• prevent complications in the form of joint deformities.

Since in the presence of a calcaneal spur (it usually affects both feet), a person tries to avoid severe pain when walking and placing the feet not properly, this can increase the load on the ankle joints and lead to their deformation. And the pain with the disease is quite strong, this is due to the fact that on the calcaneus the salts are deposited and form the so-called spur, which can reach a length of 3 cm, and a thickness of 5 mm.

If you observe one very simple condition, namely, to perform exercises with a heel spur every day without exception, you can achieve the following results:

• stop the process of deposition of salts on the heel;
• prevent tension and rupture of tendons and deformation of joints;
• improve the process of blood circulation in the ankle.

A very important advantage of this method of treatment is that exercises with plantar fasciitis can be performed at home.

Exercises that can be included in the complex are fairly simple and can be done by anyone, regardless of age, weight and level of physical fitness.

There are exercises that can be successfully performed while sitting.

What exercises do they perform?

How is gymnastics performed at the heel spur at home? In order for the exercises to perform the maximum effect and do not harm the body, it is worth adhering to certain simple rules:

1. Before you begin to perform the exercises, you should thoroughly stretch and warm up the ankle and calf muscle.
2. Increase the intensity and duration of gymnastics is gradual, the desire to get immediately visible effect by long and zealous training from the first time can give the opposite effect and lead to deterioration and increase pain.
3. Exercise should be done carefully and listen to your feelings. In the case of discomfort and pain, it is worth immediately stopping the gym.

Moreover, you can enhance the effect of training by making a special foot bath after gymnastics. Such a bath can relax the muscles of the foot. You can do the massage right after the bath and put on shoes with a special orthopedic insole.

It is worth emphasizing that in order to achieve the desired result for the shortest possible time in the fight against the calcaneal spur, it is worthwhile to approach the treatment of this disease in a complex way. Doctors usually prescribe medication, which includes:

• use of anti-inflammatory drugs, ointments and gels;
• physiotherapy;
• massage;
• therapeutic physical training.

The doctor can recommend to reduce excess weight in order to minimize the burden on the feet and wear comfortable shoes with orthopedic insoles. It is worth paying careful attention to medical appointments and go through the entire course of treatment.

It is necessary to carefully study the complex of exercises with a calcaneal spur.

Since with a disease such as calcaneal spurs, traditional sports are contraindicated: fitness, running, etc.

, then gymnastic exercises aimed at improving the condition of the foot muscles can completely replace the habitual physical load.

Exercises with plantar fasciitis are quite simple. You can arrange them in different ways, choosing the ones that are more suitable. Before the beginning of the complex it is necessary to stretch the feet, massage the heels, warm up and stretch the gastrocnemius and soleus muscles and start the exercises.

1. Stand facing the wall, lean on it with both hands. One leg is behind, 100 cm from the wall, the other in front (30 cm from the wall). Sitting, on the "front" leg until it stops, and the heel of the "rear" leg is not torn off the floor, stay in this position for 10 seconds, straighten the legs. Repeat one more time, then change legs and perform the exercise again. Over time, you can increase the time in the squat and the number of repetitions.
2. The exercise is done sitting. It will require a tennis ball or a glass bottle of water. These items need to be rolled feet of each foot alternately for 5 minutes.
3. The exercise is done sitting. It will require a towel, which must be folded. The ends of the towels should be picked up and feet of one foot rest in the towel. With your hands pull the tourniquet on yourself, and with your feet as much as possible, pulling your toes on yourself. Do the exercise several times with each foot.
4. To strengthen the muscles of the foot, you can scatter small objects on the floor and lift them with your feet.
5. Sitting on a chair, lift one leg and put it on the knee of the other leg. Finger fingers pull the toes on themselves and fix the seconds for 5, release, repeat 5 more times, change legs.
6. Exercise can be performed on a ladder or any pediment or device that can replace them. It is necessary to stand on the step with one toes. Lower the heels below the step level, linger, then lift the heels and repeat several times. When doing this exercise, you should hold your hands on the railing or the wall, so as not to lose balance.

Stretching exercises

To complete the complex, it is necessary to perform stretching. It is necessary to sit down on the floor and pull on the foot as hard as possible, delay and release, repeat several times.

Strengthen the effect can massage, which is easy to do at home.

After the gymnastics is finished with plantar fasciitis, you can sit on a chair, take a rolling pin and roll it with your feet, thoroughly stretching out the soles of your feet.

This procedure should be repeated daily for several minutes. The result will not be long in coming.

Methods such as gymnastics and massage are the most effective in combating the heel spur on the initial stage of the disease, but if the condition is neglected, the matter can reach the operative interference.

A source: https://OrtoCure.ru/kosti-i-sustavy/pyatochnaya-shpora/gimnastika.html

Exercises with calcaneal spurs: gymnastics and exercise therapy

When a person from time to time torment the pain in the foot, and especially in the heel, then it immediately follows take care of your health and go to a polyclinic, because the cause of discomfort can be heel spur.

To correct the situation and prevent the further development of pathology, it is possible with the help of massage, gymnastic exercises and, of course, full-fledged timely rest.

Strength of gymnastics

This method of therapy is often underestimated and not taken seriously by our compatriots. And in vain! With the help of gymnastics you can quickly and effectively improve blood circulation in the affected tissues.

In addition, therapeutic gymnastics with a spur on the foot is also aimed at stretching the plantar fascia. After all, it is the last shortening that breaks during the stresses, provoking the inflammatory process and pain syndrome.

If the fascia, which consists of connective tissue, is stretched gradually, then under condition systematic and smooth training will manage to prevent the rupture and prevent neoplasm in the heel and spurs on the legs. Another similar stretching promotes the healing of already damaged tissues. However, there may not be a positive result if the patient:

• does not provide maximum unloading for feet;
• Do not use special medical insoles or heel pads;
• will not do self-massage of the foot.

Only under the condition of an organic combination of the above measures can you avoid problems with the heel.

In addition, an excellent complement to exercise therapy will be the fixation of the foot in a natural anatomical position.

This is done with the help of devices: elastic bandage, adhesive plaster, teip.

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When the foot is located perpendicular to the tibia, the plantar fascia will gradually expand.

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Naturally, it is impossible to believe that the inflammatory process will take place 2 days after the start of the exercises. But to carry out the complex, undergoing severe pain, is strictly prohibited!

Extend the plantar fascia

The main purpose of therapeutic physical training with spur is stretching of the plantar fascia until it acquires a normal state.

Before you start, you should remember the stretch of soleus and calf muscles.

They are associated with the foot and affect the degree of tension of the plantar fascia.

Gymnastics with a calcaneal spur begins with work on the muscles of the shins. If the patient manages to increase their elasticity, then it will be possible to reduce the fascia tension.

Next, crouch, making sure that the heels remain motionless. Smoothly bend the legs in the knees until until the feeling that the shin of the sore leg is stretched. In this position, they stay at least 15 seconds and repeat the squat.

The next movement is aimed at stretching the ankle and lengthening the fascia. They put a book or a board near the wall, stand on it with socks so that the heels hang down. Further:

• They lean their hands against the wall, bending to feel the tension of the muscles;
• delay in extreme position for 30 seconds;
• straighten out and rise 15 times on their toes, without lowering the heels.

Exercise is repeated at least 2 times on each leg.

Treatment of the affected area

After warming up the muscles, it's time to start simple exercises. Exercises with a calcaneal spur can be as follows: take a small ball (child or tennis) and roll it with a foot of the diseased limb so that it passes through the entire vault.

In addition, doctors advise using an ordinary plastic water bottle or a kitchen roll. In the period of exacerbation of pain, it can be quenched if the liquid is cold.

No less effective method of combating the spur is to collect items without the help of hands. It can be almost any thing:

1. keys;
2. pencils;
3. coins;
4. beans.

Items are put in a prepared container.

You can also clap your toes spread on the floor with your toes. Such training helps to put the foot correctly while walking.

Complete gymnastics with obligatory stretching. Sitting on the floor with a prepared belt or just hands clasping their feet and pulling themselves. In this position, they linger for a couple of seconds. Such a stretching of the fascia is made by standing facing the support, for example, a wall.

You can put your feet, as in the first exercise, but move away from the wall as far as possible. Perform inclinations forward and try to bend the foot, feeling the tension. After that, the leg is fixed in the correct anatomical position. The foot should be perpendicular to the shin for a while.

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In order for exercise therapy to be successful at the spur of the foot, it is important to supplement it with a special relaxing massage. In addition, you should completely eliminate or limit the load on your legs as much as possible. Not the least role is played by weight loss.

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Orthopedists insist that a patient with a spur on the heel should be attentive to the choice of shoes. Ideally, it should be:

• with an orthopedic base;
• Do not squeeze your foot while walking.

Only with the unswerving implementation of these recommendations can we talk about the effectiveness of treatment spurs. If there are powerful painful sensations in pathology, then these exercises should not be dealt with. First you need to stop pain with medication.

A source: http://sustav.info/lechim/fizkultura/uprazhneniya-pri-pyatochnoj-shpore.html