Heel Spur Treatment Tips

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Heel Spur Treatment Tips

Hi, my name is Marcy, welcome to my blog. I started this site to pass on some of the things I’ve learned about treating heel spur problems – this has been a big issue for me in the past. When I was first diagnosed, I assumed that I’d need surgery to get rid of the spur, but chats with my doctor and podiatrist showed me that there are actually other solutions out there that can fix heel spur pain. For example, you can use exercises, orthotic devices and strapping to help you manage your pain and get rid of the problem. If you’re having heel spur problems, I hope you find information here that will help you decide on the right treatment for you.

Exercises to Help Recovery Following Hip Replacement Surgery

It's important that you begin exercising after hip replacement surgery to help develop flexibility and strength in your new hip and to prevent the formation of blood clots. Your orthopaedics team will give you a programme of exercises to carry out at home. In the meantime, here are a few more helpful exercises to add to your regime.

Remember to do the exercises with both your legs. Carry out the exercises in a controlled manner without forcing your new hip, and don't persist if you experience pain or discomfort. It's a good idea to invest in a yoga mat before you start doing these exercises so that you can lie on the floor in relative comfort!

Exercise #1

With a soft pillow placed between your knees, lie down on your side. Keeping your feet together and being careful not to twist your back, lift the top knee up like a shell opening. Hold the position for a few seconds, and then slowly lower your knee down and repeat.

Exercise #2

Lie down on your side with your bottom leg bent as a support so that you don't roll over onto your back. With your top leg straight, lift it up towards the ceiling. Lower your leg down slowly and repeat.

Exercise #3

Lie down on your back and bend one leg. Pull in your stomach muscles and lift the bent leg slightly. Gradually lower the leg to your starting position and repeat.

Exercise #4

This time, lie down on your stomach. Keeping your butt cheeks tight, lift one leg and hold for a count of 5. Slowly lower the leg and repeat.

Exercise #5

Staying on your stomach, keep your legs straight. Bend one leg and lift the heel upwards towards your bottom. Lower the leg down very slowly and repeat the exercise.

Exercise #6

For this exercise, sit in a stable chair and place an elastic band around both your ankles. (You can obtain a special physio elastic loop from your orthopaedics team or physio department at the hospital).

Lift one foot and straighten out your leg. Keep the other foot on the floor and stretch the elastic band. Gradually lower your foot to the floor, and then repeat the exercise.

In conclusion

You can help to speed your recovery following hip replacement surgery by carrying out regular exercises as prescribed by your orthopaedic team. Make sure that you perform your exercises every day to keep your new hip flexible and strong.


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