Heel spurs, a condition mostly associated with athletes, is now becoming more prevalent among young fitness enthusiasts in the 15 to 25 year old age group.
These occur when deposits of calcium build up at the underside of the heel bone.
Causes & symptoms of heel spurs According to physiotherapist Dr Prachi Shah Arora, false walking gait, poorly fitted shoes, lacking adequate arch support, obesity and excessive calcium intake can lead to heel spurs.
She adds, "Heel spurs were mostly associated with athletes at one point. Increasingly, however, we have seen a number of cases both among men and women in the age group of 15 to 25. While women are more at risk due to the use of wrong footwear." Symptoms include heel pain, particularly when one wakes up in the morning.
It aggravates more when you are lengthy standing, walking, jogging or running.
Dr Shivangi Borkar, head of the physiotherapy department at a renowned hospital in the city, adds, "Heel spur is a painful condition in which the patient experiences heel pain after taking a few steps in the morning or after prolonged sitting, usually seen in the middle-aged group." Other risk factors associated with this condition include increasing age, diabetes, spending most of the day o.
How to cope with it Possible remedies include the use of ice packs, the stretching of plant fascia, the use of a heel cushion/heel gel pad in your footwear and physiotherapy, which includes ultrasound where sound waves penetrate deep into the tissue, improving circulation and pain.
Yoga expert Sarvesh Shashi recommends three asanas capable of helping to improve this condition over time.
Standing Wall Squat with Calf Stretch Pose Start by sitting against the wall in a squatting position along with your spine.
Lift your heels slowly now and hold that posture for 10 to 20 seconds.
This posture extends the muscles of the calf, and builds strength.
Return to Downward-Facing Dog again, this time, press your one heel slightly into the floor, bending your opposite knee.
That posture will give the calf muscles and heels a deep stretch.
Foot Flexing Pose Sit at the edge of the chair and keep your spine straight.
This is an effective posture that focuses mainly on the heel spur.
If you feel any pain from shooting, take a break and then start over again.
Read the original article "Living with heel spurs - India Times" at https://timesofindia.indiatimes.com/life-style/health-fitness/living-with-heel-spurs/articleshow/70463919.cms