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Combat heel spurs with style

3.3.2020

Translation: machine translated

A heel spur hurts like a thorn in the foot. To prevent it, you can do exercises with small fitness equipment.

As a runner, targeted training is the best way to get rid of my plantar calcaneal spur - an inflammation of the plantar tendon on the sole of the foot. Where others resort to insoles, I do exercises at home three times a week that I learnt in physiotherapy. They are suitable for strengthening foot muscles and massaging the inflamed plantar fascia. Different aids are used for this. I have chosen a design that I like. That way, I can leave things lying around and they serve as a friendly reminder.

For strengthening

To strengthen the muscles and ligaments in my feet, I do balance exercises. For one of them, I use a loop band, a ball cushion or a conventional cushion and a yoga mat, which are colour-coordinated. They have restrained grey and blue tones.

While one leg is on the cushion, the other is moved in a semi-circle from front to back against the resistance of the fitness band.

For massaging

To roll out the plantar tendon and relieve muscle cramps, I grab a massage ball. A egg ball or tennis ball can fulfil the same purpose. But a tennis ball is only half as elegant as a black model. Nor can it compete with a ball made of wood. When my double ball made of walnut wood is on the bookshelf, it looks confusingly similar to a decorative object.

Using gentle pressure, the foot is rolled out over the massage ball.

Small (15 cm) and large massage rollers (30 cm) can also be helpful if the pain extends to the buttocks. On the one hand, they can be used as a ball substitute to massage the plantar tendon and keep it supple. On the other hand, exercises with a large massage roller relieve cramps in the muscles in the lower and upper leg area. Like the ball, the roller has an aesthetic effect thanks to its geometric shape. I chose my model with a decorative, patterned surface structure. Its material is reminiscent of elegant leather.

The body weight is rolled back and forth on the roller under constant pressure.

I don't want to give you detailed instructions on the individual techniques here. These are best discussed with your physiotherapist. What I would recommend is that you choose your aids carefully and appropriately for your facility. This can motivate you during the often lengthy treatment and you won't feel the need to hide everything after every training session.

Resistance bands

TRX Mini Bands

0.31 m, Medium

Decorative cushions

House Doctor Kanpur

50 x 50 cm

Yoga mats

JadeYoga Fusion

8 mm

Resistance bands

TRX Mini Bands

Decorative cushions

House Doctor Kanpur

Yoga mats

JadeYoga Fusion

What things do you use to relieve your pain? Leave your tip in the comment column. <p

29 people like this article

Pia Seidel

Senior Editor

Pia.Seidel@digitecgalaxus.ch

Like a cheerleader, I love celebrating good design and bringing you closer to everything furniture- and interior design- related. I regularly curate simple yet sophisticated interior ideas, report on trends and interview creative minds about their work.

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