Sir I am ashish aged 26 unable to walk from january 2020 my uric acid level 7.8 and crp test is positive. There is pain on both heel, arch, achilles, little toe, metatarsal bone. I ask earlier this question on Lybrate and a physio Dr. Told me that do exercise of plantar fascia and achilles tendon and consult to nearby physio but due to corona I am not able to go there. Sir please suggest me exercise which I can do at home. And also pain in knees.
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Hello lybrate-user, plantar fascitis (heel pain) is mainly due to tightness of the long deep muscle fibre on the back of your feet. There are various reasons due to which it becomes stiff, tight and causes massive long-lasting pain 1. In your case, high uric acid levels leads to crystals (hard rock) formation in your joints of the feet i.e. At big toe, between the toes, back of the heel and on little toe. 2. Long hours of standing/walking required in your day to day life 3. Incorrect posture of your feet i.e. High arches of feet, twisted foot etc and many other reasons which we can finid out after examination of your foot I would highly recommend to try out few home-remedies to cure your heel/foot pain: 1. Take an iced cold bottle of water and gently rub/slide under the back of your foot. Only in one direction starting from the tip of the toes to the end of the heel. Give a little pressure onto it. Repeat this exercise every 1 hourly for 5-6 times. This decresses the swelling around the heel and the tendon atached to it 2. Take a tennis ball and rub in gently on the ball of your foot to release the tight plantar fascia/muscle fibre causing pain. Repeat for 20 seconds. Take a break of 60 seconds and again repeat it for 30 seconds. Likewise.add up 10 seconds to it. 3. Sit on a chair stretch- cross the painful leg over your thigh and reach to your foot with one hand. Gently stretch out the back of your foot to feel the good stretch for about 40-60 seconnds and repeat it for 5 times/day. Kindly consult me via Lybrate for further queries. I can set up an online consultation for you and we can together work towards your heel pain. Stay home. Stay healthy.
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Hello, start doing active exercises like non weight bearong cycling (lie flat on your back ,lift both legs and do pedaling movement like circular movements of knee joint. Active ankle toe movement with elevated kept on a pillow (upward and downward movement of both foot). Can apply hot and cold pack alternately for 1 minute each. Repeat all exercises twice daily. Count of 10-15 each.
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Prevention ?wear shoes that fit properly and support the foot. ?wear the right shoes for physical activity. ?stretch your muscles before exercising. ?pace yourself during physical activity. ?maintain a healthy diet. ?rest when you feel tired or when your muscles ache. ?maintain a healthy weight. Treatment ?rest as much as possible. ?apply ice to the heel for 10 to 15 minutes twice a day. ?take over-the-counter pain medications. ?wear shoes that fit properly. ?wear a night splint, a special device that stretches the foot while you sleep. ?use heel lifts or shoe inserts to reduce pain. Bunions treatment options vary depending on the severity of your bunion and how much pain it causes. Conservative treatment nonsurgical treatments that may relieve the pain and pressure of a bunion include: ?changing shoes. Wear roomy, comfortable shoes that provide plenty of space for your toes. ?padding. Over-the-counter, nonmedicated bunion pads or cushions may be helpful. They can act as a buffer between your foot and your shoe and ease your pain. ?medications. Acetaminophen (tylenol, others), ibuprofen (advil, motrin ib, others) or naproxen sodium (aleve) can help you control the pain of a bunion. Cortisone injections also might help. ?shoe inserts. Padded shoe inserts can help distribute pressure evenly when you move your feet, reducing your symptoms and preventing your bunion from getting worse. Over-the-counter supports can provide relief for some people; others require prescription orthotic devices. ?applying ice. Icing your bunion after you've been on your feet too long or if it becomes inflamed can help relieve soreness and swelling. If you have reduced feeling or circulation problems with your feet, check with your doctor first before applying ice.
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