23/12/2025
✴️Heel Spur
Heel spur rehabilitation focuses on reducing inflammation and pain through rest, ice, supportive footwear/orthotics, and specific stretches for the plantar fascia and calves (like towel curls, wall stretches, foot rolls), often guided by physical therapy.
Treatments aim to relieve symptoms of plantar fasciitis, the underlying cause, using anti-inflammatory meds, massage, taping, and sometimes night splints, with surgery reserved for severe cases.
✴️Rehabilitation
Rest & Activity Modification: Reduce or stop high-impact activities and take breaks to rest your feet.
Ice Therapy: Apply ice to the heel for 15 minutes several times a day to reduce swelling and pain.
Supportive Footwear & Orthotics: Wear shoes with good arch support and cushioning; shoe inserts (orthotics) or heel cups help redistribute pressure.
✴️Stretching & Strengthening:
Plantar Fascia Stretches: Seated toe pulls (pulling toes back with hand) or towel curls (gripping a towel with toes).
Calf Stretches: Wall calf stretches (leaning against a wall) and step stretches (heel dropping off a step).
Foot Massage: Roll a golf ball or use a spoon to massage the arch.
Physical Therapy: A PT can provide targeted exercises, ultrasound, or taping techniques.
Night Splints: Keep feet flexed overnight to stretch calves and prevent morning pain.
Medications: Over-the-counter anti-inflammatory drugs (NSAIDs) can help with pain and swelling.
✴️What to Avoid
Activities that worsen pain: Running, jumping, or prolonged standing.
Barefoot walking: Especially on hard surfaces.
