The muscle called Plantar Fascia, which allows the arch of the foot to spring downward while walking, has the function of absorbing the loads on our feet. If there is excessive load on this muscle, damage and small tears occur in the muscle. Inflammation occurs as a result of damage; Pain and tenderness develop. Frequent repetition of this situation causes the Plantar Fascia muscle to thicken, lose flexibility, and eventually cause calcium accumulation there. This is exactly how the thorn-like appearance we see on x-rays occurs.
Heel spur disease is the most common cause of heel pain. Approximately 1 million people are treated for this disease every year in Turkey.
· Excessive activities that include running, jogging, jumping on hard surfaces,
· Wearing shoes that do not support the arch of the foot, such as ballet flats. , such as sandals, flip-flops, shoes with very high heels,
· Walking with a limp,
· Overweight, obesity,
· Flat feet or high arches foot,
· Advanced age (decreased flexibility in tendons and ligaments, decrease in the heel fat pad)
· Having diabetes,
· Walking a lot, Standing for a long time, putting weight on one leg while standing, are conditions that cause damage to the Plantar Fascia muscle, in other words, conditions that lead to the formation of heel spurs.
What are the Symptoms?
The most basic finding in heel spurs; The heel pain that patients feel in the first few steps after waking up in the morning disappears spontaneously with walking. Pain that occurs when you sit in one place for a long time during the day and when you first get up, and also at the end of the day, is one of the main findings.
HEEL SURCH EXERCISES
Our priority in the treatment of Heel Spur is; It is to start Achilles stretching exercises that extend the Plantar Fascia muscle, which cannot fully function at the sole of the foot, and enable it to do its job. To briefly describe these exercises:
Rear Muscles of the Leg (Achilles) Stretching Exercise: In this exercise, the patient leans his palms against the wall parallel to the shoulders while standing. He places his right foot forward, close to the wall, while his left foot remains about 30 cm behind. The toes of both feet point forward. left behind Keeping the front leg tense, we bend our right knee in front. The purpose of doing this is to stretch the back muscles of the left leg. We stand in a tense position for about 10 seconds. While doing this, the back knee should not be bent and tension should be felt in the back muscles. This exercise should be repeated a total of 20 times for both feet.
Plantar Fascia Stretching Exercise: This exercise should be done in the morning before getting out of bed, that is, before starting to walk. If you have one at home, pass a Pilates stretching elastic band under your foot, hold one end with both hands and pull it towards you until you can reach it, and feel your back leg muscles lengthen while doing this. (If there is no elastic, a towel or a long sock can also help). This exercise should be repeated a total of 20 times for both feet, waiting for 10 seconds at each stretch.
Plantar Fascia Cold Exercise: A small plastic bottle filled with water is frozen in the freezer. The frozen plastic bottle is placed in the hollow area under the foot and moved back and forth. This movement is continued for about 3 minutes. After resting, repeat for 3 more minutes. This exercise can be repeated as often as possible during the day.
YOUR SHOES CHOICE IS IMPORTANT!
Another issue is at least as important as the exercises; shoe selection and shoe wearing habits. First of all, it is essential to choose shoes that fit the foot; they should not be tight or loose. We always recommend that shoe shopping be done at the end of the day, because the feet are as tired and swollen as possible. Shoes should be tried on with socks in the style you always wear. The fact that our toes can bend easily in shoes indicates the healthiest shoe choice. In other words, avoiding models with pointed toes as much as possible will protect against many foot diseases, especially Heel Spurs. The distance between the longest toe of the foot and the toe of the shoe should be as thick as our big toe. Of course, it is important to walk around the store with the shoes a few times before purchasing. The most important thing to pay attention to at this stage is that the heel does not move up and down in the shoe and that the shoe covers the foot.
NATURAL SOLUTIONS FOR HEEL SPUR TREATMENT
Magnesium: It is an important mineral in bone formation. eral. It also ensures that the use of calcium is effective. More than half of the magnesium in our body is stored in our bones. One of the natural ways to treat heel spurs is to take a warm foot bath with Epsom Salt. Epsom Salt; It is Magnesium Sulfate. Its benefits in reducing pain and inflammation are known. Relaxing effects are observed when Epsom Salt is mixed with water and gently massaged into the heel and foot socket. We also see benefits in consuming foods rich in Magnesium; Such as Avocado, Banana, Spinach, Black Beans, Dried Beans, Rice, Pumpkin Seeds, Lentils and Dried Figs.
Vitamin B5: The most important symptom of Vitamin B5 deficiency is weakness and pain in the muscles. It helps in the functioning of nerve functions, especially in the production of the molecule called acetylcholine. Acetylcholine plays a role in transmitting signals generated in nerves to muscles. In other words, it protects the body from nerve damage and weakening. Vitamin B5 also increases the body's healing rate. Foods that naturally contain vitamin B5; Avocado, Sunflower Seeds, Egg, Salmon and Lentils. Taking B complex vitamin supplements reduces joint pain, increases muscle strength and reduces muscle/joint pain.
Proteolytic Enzymes: Inflammation naturally decreases in our body thanks to proteolytic enzymes. Research has shown that Proteolytic enzymes shorten the healing time and accelerate the response to treatment. It is also one of the elements used in the experimental phase in the treatment of joint and muscle pain, cancer treatment and age-related diseases. An example of proteolytic enzymes is Bromelain. Bromelain fights inflammation and prevents edema formation. It reduces edema by activating the substance called "fibrin" in the blood. Pineapple, one of the fruits containing bromelain, is recommended to speed up recovery time and reduce inflammation, especially before surgeries. Reducing inflammation plays an important role in healing the Heel Spur and reducing the pressure on the Plantar Fascia muscle.
INJECTION TREATMENT
Injection solution comes into play in Heel Spur patients who do not benefit from the methods I mentioned above. Cortisone or PRP injections can be tried. The main treatment method of the disease is injection. The important issue that determines the success of this treatment is; The point where the injection is made and the medicine used. In addition, it is important for patients to continue exercising and using insoles.
SURGERY DECISION
If none of the methods I have mentioned so far provide any benefit, the nerve passing near the muscle will shorten. Considering that it is stuck in the body, surgery can be planned.
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