I did X rays and the results showed I had Calcaneal spur. I want to avoid cortisone shots. It also turns out I have flat feet, more on the left side. I am getting some medical insoles made. What next?
You can try the following as steps for treatments :
-Self-management may include using ice, stretching, wearing proper footwear and altering training methods. Ice should be applied prior to and following activity for approximately 20 minutes
-The calf muscles can be stretched by standing facing a wall. Step your sore foot back and while keeping that heel down, lean forward until a comfortable pull is felt in the back of the lower leg. Hold this stretch for 30 seconds and repeat.
-stretching the great toe back toward oneself from a seated position (with the leg crossed over the knee) can be a very effective self management technique.
-Generally we also advise that you swap walking and jogging for swimming or bicycling.
-If you must continue training or have a job/sport that demands prolonged walking it is essential to minimize the stresses on the heel. Start by purchasing a pair of heel cushions.
-Orthotic devices or shoe inserts are used to take pressure off plantar spurs (donut-shaped insert), and heel lifts can reduce stress on the Achilles tendon to relieve painful spurs at the back of the heel
-physical therapy is benificial
-over-the-counter medications such as acetaminophen (Tylenol), ibuprofen (Advil), or naproxen (Aleve). In many cases, a functional orthotic device can correct the causes of heel and arch pain such as biomechanical imbalances.
-In some cases, injection with a corticosteroid may be done to relieve inflammation in the area.
-surgery is done only in 10% of people if conservative treatments fail .
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