Plantar fasciitis (plantar fasciitis) is an inflammation of the tendons under the sole of the foot. It is a common disease, especially in women. Patients often have heel pain, which is often caused by minor injuries that have accumulated over a long period of time. It is usually worse in the morning when getting out of bed. The symptoms tend to come and go and get worse with usage. The inflammation occurs in the tendons in the heel area and continues to the ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี Achilles tendon. In patients who have had it for a long time or have not received proper treatment, the symptoms will become more chronic and X-rays often show calcifications around the heel bone.

Risk factors for bruising

1. Women, because the fat in the heels is thinner, the tendons and muscles in the calves and soles are not as strong as in men.
2. Elderly people, as the plantar fascia is less flexible
3. Being overweight puts more stress on the plantar fascia.
4. People who have jobs that require a lot of standing or walking, which causes the plantar fascia to become tight, such as runners.
5. People with abnormally high or flat arches are at increased risk.
6. People who regularly wear shoes with hard soles or thin soles
7. People with diabetes, chronic arthritis
8. People who have abnormalities in their ankles, knees or hips that cause them to walk and put weight on abnormally.

7 poses for heel spurs

Position 1: Sit with one leg stretched forward, using a cloth to tie around the end of the foot and pull it towards the body until you feel a stretch in the back of the calf. Hold for 15-20 seconds/time. Do 5-10 times.

Position 2: Stand facing a wall, support yourself with your hands against the wall, and step back about 2 steps with the foot you want to stretch. Bend the front knee without letting it extend beyond the tip of the foot. Keep the back leg straight and the heel on the floor at all times. Stretch until you feel a stretch in your calf. Hold the stretch for 15-20 seconds/time.

Do 5-10 times. For the second position, continue from the first position by slightly bending the back knee, while keeping the heel on the floor, until you feel a stretch in the upper calf. Hold for 15-20 seconds/time. Do 5-10 times.

Position 3: Sit with your feet on a water bottle or tennis ball. Then roll the soles of your feet back and forth until you feel the plantar fascia loosen.

Position 4: Sit with your legs dangling down on the floor. Place the painful foot on the lap of the other leg. Use your hands to grab the toes and lift them up until you feel tension under the soles of your feet. Hold for 15-20 seconds. Do 5-10 times.

Position 5: Sit with your legs dangling and lift your ankles up and down 20 times/set. Do 3 sets.

Position 6 : Stand and find a steady handhold. Lift the tips of your feet up while your heels are on the floor. Then lift your heels up while your toes are on the floor. Alternate 20 times/set. Do 3 sets.

Position 7 : Place the soles of your feet on a towel or newspaper. Then, curl your toes and release. Do 20 times/set, 3 sets.