If you feel like a nail is piercing your heel when you take your first step out of bed in the morning, you are likely dealing with a "Heel Spur" (Plantar Fasciitis).
Why Do Heel Spurs Occur?
A heel spur is actually a reaction of the body to long-term strain. It occurs due to the accumulation of calcium as a result of overstretching the tissue band (fascia) between the heel bone and the toes.
• Use of improper and unsupported shoes,
• Standing on hard surfaces for long periods,
• Sudden weight gain or intense exercise tempo are the most common causes.
Exercises and Relief Methods That Can Be Applied at Home
In addition to doctor's treatment, simple exercises you will do at home speed up the recovery process:
-
Massage with a Bottle: Place a frozen water bottle on the floor and roll it under your foot from the heel to the toes for 5-10 minutes. Cold application both disperses the edema and reduces the pain.
-
Towel Pulling: Lay a towel on the floor and try to pull the towel toward you using only your toes.
-
Stretching Exercise: Stand in front of a wall, lean your hands against the wall. Keep your painful foot back and, without lifting your heel from the ground, stretch your calf by slightly bending your knee.
Medical Review and Approval:
Podologist Zeynep TATLI
We wish you healthy days.
