The day of the Winter Olympics is getting closer and closer, and the enthusiasm of Huazi's friends for sports is also unprecedentedly high. But a few friends told Huazi that after exercise, there was heel pain, especially when I got out of bed in the morning and took the first step, I felt a little pain in my heart, and I could relieve it a little after the activity, but the pain would continue to worsen after standing for a long time.
Hanako said that the heel pain that occurs after exercise is most likely the appearance of plantar fasciitis, which is a common foot disease.
First, why do you suffer from plantar fasciitis?
The skeleton of our foot is like a "bow", and the plantar fascia is the string on the bow. While walking, the muscles in our calves pull the "bowstring" to tighten and stretch, "catapulting" the human body out. When the plantar fascia is damaged, aseptic inflammation occurs, causing pain.
The common causes of plantar fasciitis are suddenly vigorous exercise without exercise habits; and excessive weight, resulting in increased foot joint load; and foot overextension caused by long-term standing, walking, wearing high heels, etc., which can cause plantar fasciitis.
Second, a full warm-up before exercise can prevent diseases
Although plantar fasciitis occurs on the foot, the movement of the foot is mainly controlled by the movement of the gastrocnemius muscle and the flounder muscle on the calf. Therefore, full warm-up before exercise and relax the calf muscles with "lunge stretching" can reduce the probability of plantar fasciitis.
When exercising, it is best to use professional sports shoes and sports insoles, which have good support for the arch of the foot, and can also reduce the occurrence of plantar fasciitis. When exercising, you should do what you can, do not exceed the limit you can bear, and it is more appropriate to control the exercise time within 30 to 60 minutes.
Third, what to do if plantar fasciitis occurs
If plantar fasciitis has already occurred, adequate rest is the best way to treat the disease, and those with mild pain symptoms can be cured by a few days of rest. You can also massage the soles of the feet to relieve pain, use one hand to pull the big toe hard to the instep, use the other hand from the heel to the toe to rub, find the most painful point, with moderate strength slowly massage, can alleviate the symptoms.
After plantar fasciitis, hot compresses may worsen inflammation, and ice can relieve pain. Ice cubes can be placed in a bottle of mineral water and rolled back and forth on the soles of the feet, which is equivalent to ice and massage at the same time. Lunge stretching can not only prevent plantar fasciitis, but also have a certain therapeutic effect after the occurrence of the disease.
Fourth, serious cases need to seek medical treatment in time
Plantar fasciitis is a sterile inflammation that can be treated with nonsteroidal anti-inflammatory drugs for pain relief. It is recommended to use topical drugs, such as the treatment of bruises, various gels, ointments, sprays, patches and other drugs that have analgesic effects, and apply them directly to the pain area. If symptoms are severe, systemic therapy can also be performed with oral medications.
If the symptoms are severe and do not improve for several weeks, it is necessary to seek medical attention in time, and the doctor will carry out shockwave therapy to relax the plantar fascia and muscles; hormones and local anesthetic drugs can also be used for "closed" injections, which can quickly alleviate symptoms. For long-term incurable plantar fasciitis, it is necessary to use surgical methods to relax the excessively tightened plantar fascia.
To sum up, insisting on exercise is good for health, but warm up fully before exercising, and pay attention to self-protection when exercising. If heel pain occurs after exercise, it is likely that plantar fasciitis has occurred. Pain can be relieved by rest, ice, massage, etc., and if the symptoms are serious, you need to find a doctor in time. Medications should be used under the guidance of a doctor, if you have any doubts about medication, please consult a doctor or pharmacist. I am a pharmacist Huazi, welcome to follow me and share more health knowledge.