Figure 1 (photographed by reporter Xu Lijuan)

[Reporter Xu Lijuan/Kaohsiung Report] After the border was unsealed, Chinese people frantically traveled abroad. A 40-year-old woman went abroad for free travel. After returning home, the heel of her right foot began to hurt, especially when she just got out of bed and walked. Extremely painful, the doctor diagnosed it as plantar fasciitis.

In this regard, the physical therapist taught 3 moves to prevent plantar fasciitis, through training and relaxation, so that the heel is relaxed and pain-free.

Chen Huiying, a physical therapist at the Rehabilitation Room of Zhongshan Spine Surgery Hospital, pointed out that because the patient walks and stands for a long time during the free exercise period, the plantar fascia is more stimulated and inflamed, forming plantar fasciitis. Ignore it and mistakenly think that rest will be good. In the long run, it may lead to chronic inflammation and long-term pain, and even cause plantar fascia fibrosis.

Please read on...

Figure 2 (photographed by reporter Xu Lijuan)

Shoes should be protective and supportive

Chen Huiying reminded that if you want to avoid heel pain caused by crazy travel, you should try to avoid walking and standing for a long time, choose covering and supportive shoes, and avoid too hard insoles. You can also perform muscle strength exercises for the plantar fascia Exercise for training and relaxation.

Chen Huiying demonstrates 3 movements:

The first type of "towel pulling" exercise (Figure 1): Sit on the bed, straighten your knees, use a towel to go around the soles of your feet, hold the towel with both hands and pull the soles of your feet toward your body, 1 time for 15 seconds, repeat 10 rounds , It can achieve the effect of relaxing calf muscles.

●The second type of "bow and arrow step" exercise (Figure 2): face the wall, hold the wall with both hands, one foot in front, knee bent, one foot behind, knee straight, until the back of the calf of the back foot feels tight Keep this action for 15 seconds, then change the foot and do it again. Repeat for 10 rounds to achieve the effect of relaxing the calf muscles.

●Type 3 "toe grabbing and releasing" exercise (Figure 3): Sit on a chair, put a piece of cloth on the ground, step on the cloth and perform grabbing and releasing 15 times, repeat 10 rounds, to achieve the effect of foot training.

Figure 3 (photographed by reporter Xu Lijuan)

☆Health news will never be missed, click like to follow the fan page.

☆For more important medical news, please go to Liberty Health.com.

keywords

• inflamed

• pain

• plantar fasciitis

• fibrosis

• heel

related news