A physiotherapist discusses heel spurs and plantar fasciitis, explaining that they can cause pain and discomfort, especially when standing or walking. The condition is often caused by anatomical deformities, obesity, excessive running or walking, and poor footwear. The physiotherapist notes that only 5% of people with heel spurs experience pain and that the condition can be prevented by wearing suitable shoes, maintaining a healthy weight, and engaging in regular exercise.
To alleviate symptoms, the physiotherapist recommends stretching exercises, such as rolling a ball under the foot and stretching the calf muscles. They also suggest using ice to reduce pain and inflammation. In severe cases, physiotherapy, osteopathy, and shock wave therapy may be necessary. Surgery is usually a last resort.
The physiotherapist provides several exercises that can be done at home to help alleviate symptoms, including:
1. Rolling a ball under the foot to relax the muscles.
2. Massaging the foot with ice to reduce pain and inflammation.
3. Stretching the calf muscles by standing on one leg and bending the knee.
4. Lifting the feet as much as possible while standing on both legs to stretch the calf and plantar fascia.
5. Massaging the sole of the foot for at least five minutes to relax the muscles.
By following these exercises and taking preventive measures, individuals can alleviate symptoms of heel spurs and plantar fasciitis and improve their overall foot health.
Here are the key facts extracted from the text:
1. The speaker is a physiotherapist specializing in the care of the elderly.
2. The topic of discussion is heel spurs or plantar fasciitis.
3. Heel spurs or plantar fasciitis can occur when the plantar fascia becomes inflamed or ruptured.
4. Factors that can contribute to the development of heel spurs or plantar fasciitis include anatomical deformity, obesity, excessive running and walking, and wearing improper footwear.
5. One in ten people have a heel spur, but only 5% of them experience symptoms.
6. The symptoms of heel spurs or plantar fasciitis typically include pain, especially in the morning after waking up.
7. The pain is usually not accompanied by redness or heat.
8. When we walk, we have one foot at 90°, which can cause the plantar fascia to become inflamed or ruptured.
9. To prevent heel spurs or plantar fasciitis, it is recommended to wear suitable rubber shoes to cushion the impact and to worry about footfall.
10. Using the whole foot to step is important to prevent putting too much pressure on the heel.
11. Strengthening the muscles of the foot and leg can help to prevent heel spurs or plantar fasciitis.
12. Exercises and stretches can help to relieve the symptoms of heel spurs or plantar fasciitis.
13. Physiotherapy can be an effective treatment for heel spurs or plantar fasciitis.
14. Other treatment options include laser devices, ultrasound, shock wave therapy, and surgery (as a last resort).
15. Anti-inflammatory medication and infiltration can also be used to treat heel spurs or plantar fasciitis.
16. A personalized insole can be created to correct irregularities in the gait and alleviate symptoms.
17. Reflexology can be used to relax the muscles of the foot and influence the whole body.
18. Ice can be used to reduce pain and inflammation.
19. A calf raise exercise can help to stretch the posterior muscles and relieve symptoms.
20. A massage on the sole of the foot can help to relax the muscles and relieve symptoms.