Fersenporn
Plantarfasciitis

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Special Therapy Tips

HEEL SPUR / PLANTAR FASCIITIS
A heel spur occurs most commonly at the bottom of the heel bone, at the point where the aponeurosis (plantar fascia) and the short foot muscles join. More rarely, a heel spur is formed on top of the bone at the base off the Achilles tendon.

A heel spur is mostly the result of over-straining. Causes of the excessive strain may be: overweight, a profession that requires long periods of standing, a flattened foot arch, prolonged improper loading due to hard shoes, incorrect running technique or insufficient warming up before sporting activities. However, prolonged maintenance of awkward postures, for example, during hour-long car trips, increases the risk of developing a spur on the heel.

Lengthy over-exertion leads to small cracks that the body repairs with calcium deposits. Little by little a heel spur grows and pushes on the surrounding connective tissue.

Treatment by relieving the heel

In addition to heel spur, there are also other diseases that can cause heel pain. These include nerve entrapment, stress fracture of the heel bone or inflammatory joint disease. They first need to be excluded by the physician. A detailed interview and examination with optional X-ray and ultrasound will normally establish a firm diagnosis.

The most important first step of heel spur treatment is to relieve the foot of all strain. For this reason, conservative therapies constitute first treatment after diagnosis heel spur.

Arch supports and physiotherapy are helpful in treating heel spur

These include individualised arch supports with cut-outs or foam rubber lining of the heel or heel spur. In addition, insoles that support the foot arch are beneficial for heel spur treatment. Insoles should also be considered in the event of concurrent skew or flat feet.

Furthermore, comfortable and well padded shoes should be used for everyday wear and sports, while proper running technique and warm-up are also very important. Special physiotherapy exercises can also remedy a heel spur. When heel spur is diagnosed, these exercises can help by stretching and strengthening the tendons of the calf and foot. Pain is consequently reduced.

Heel spur exercises: https://youtu.be/Bwg72bmZwDw
Heel spur tape: https://youtu.be/Bwg72bmZwDw

Therapeutic heel spur treatments

In addition to conservative therapies, there are conservative physical therapy measures for the treatment of heel spurs. They include:
Injection procedure: The doctor injects anti-inflammatory drugs such as cortisone and local anaesthetic into the inflamed tissue. No long-term therapeutic effect

Ingestion of anti-inflammatory drugs (NSAR) with anti-inflammatory foot baths and ointments

Kinesio taping

Stretching exercises with
Dr. Heidi Wöhrle

Especially highly stressed muscles tend to undergo foreshortening. If this tendency is not compensated by regular stretching, it may result in movement restrictions and muscle weakness.

STRETCHING increases mobility, promotes blood circulation and prevents injuries and over-straining.

Stretching exercises for buttocks and lateral thigh

While sitting right leg crossed over the left leg, use the left elbow to press the knee to the left while rotating the upper body to the opposite side and hold for 15 seconds! Then switch.

Stretching exercises for buttocks and lateral thigh

Let both shoulders rest on the mat, put your right leg over your left leg and hold for 15 seconds, then switch.

Stretching exercises for buttocks and back muscles

These can be performed in the early morning while lying in bed

Planking
For core muscles, entire back and abdomen.

With forearms providing support on the ground, legs are stretched out so that the body forms a straight line.
Hold for up to 1 minute.

Stretching exercise for tennis elbow

Epicondylitis humeri