15. Herbal poultice
An herbal poultice is as miraculously
healing as it sounds. Warm some cabbage leaves or mustard in hot water and
apply these dampened leaves or crushed mustard around the affected area. Not
only does the pain disappear completely, the poultice also helps in improving
blood circulation.
16. Stretching Exercise
Place your injured foot over the knee of
your other leg. Get a grip of the toes of the affected foot and pull them
towards you. In case you can’t grip your toes, use a small towel and wrap
it around your foot and then pull.
17. Rolling Exercise
The person is advised to sit back on a
chair and a tennis ball or marbles are placed below the sole of the foot and
the foot is rolled front to back.
18. Table top
Place a small stool below your desk in
such a way that you can rest your feet on it. This will keep your feet slightly
elevated throughout the day and prevent any kind of swelling and inflammation.
19. Foot Rotation Exercise
Rotate your ankles first in clockwise
direction and then in the anti clockwise direction. Continue doing this
for ten times for each affected foot.
20. Hanging down
Get to a stair step and stand on your
toes as the heel is hanging down. Try lowering down the heel and get back now
on your toes. Repeat this for several oscillations for five minutes. The same
process can be carried out on a fixed bench.
21. Push the wall
Get to a wall and lean forward
supporting yourself with hands being horizontally pushed into the wall. Bend
one leg at the knee while the other is a step behind in a straight angle. Make
forward and backward moments as if you are pushing the wall. Repeat this same
process with the other leg and severally.
22. Sunlight
Expose the affected heel to morning
sunlight to help speed up recovery.
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How to prevent Heel Spurs and plantar fasciitis
1.
Take proper rest.
2.
Stretch your
affected feet before rising in the morning
3.
Exercise daily to
increase the strength of calf muscles.
4.
Avoid ill-fitting
and high heeled foot wear.
5.
Maintain a
healthy body weight and reduce excessive weight.
6.
Avoid standing
for long period.
7.
Do warm up before
exercise.
8.
Avoid going barefoot
on hard surfaces
9.
Avoid excessive
consumption of hot and spicy foods.
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