Trending

22 Home Remedies for Heel Spurs Pain and plantar fasciitis. Sore Foot & Pain - Part 3




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.




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.

GOOGLE AD