ಪಾದ / ಹಿಮ್ಮಡಿ ನೋವು ನಿವಾರಣೆಗೆ ಸುಲಭ 3 ವ್ಯಾಯಾಮಗಳು

#HeelPain #PlantarFasciitis #FootPain #PainReliefTips #HomeRemedies #FootExercises #OrthopedicCare #HealthyFeet #NaturalRelief #sciatica #bonefracture #backpain #dietchart #physiotherapy #homeremedies #vitamins #neurologicaldisorders drmuralidhara ಪಾದ / ಹಿಮ್ಮಡಿ ನೋವು ನಿವಾರಣೆಗೆ ಸುಲಭ 3 ವ್ಯಾಯಾಮಗಳು Waking up with sharp heel pain? Feeling discomfort after standing or walking for long hours? You might be suffering from plantar fasciitis, a common cause of heel pain caused by inflammation of the tissue that connects your heel to your toes. But there’s good news—you can ease the pain and support healing with a few simple daily habits. Start by stretching tight muscles, which can reduce pressure on your heel: 🔸 Calf Stretch – Stand facing a wall, one foot forward, one back, press your heel down. Hold for 30 seconds. 🔸 Towel Stretch – Sit with legs extended, loop a towel around your foot, and gently pull. 🔸 Plantar Fascia Stretch – Before getting out of bed, pull your toes toward you to loosen the fascia. Next, strengthen your feet to improve stability and prevent strain: 🔹 Toe Curls – Place a towel on the floor and use your toes to pull it toward you. 🔹 Marble Pickup – Use your toes to pick up small objects like marbles or pebbles. 🔹 Heel Raises – Stand on your toes and slowly lower down to strengthen calf and foot muscles. Footwear matters more than you think. Avoid flat sandals, high heels, or worn-out shoes. Instead, wear: 👟 Shoes with proper arch support and cushioning 👟 Orthotic insoles for extra comfort 👟 Supportive slippers or sandals at home—never go barefoot on hard floors For instant relief, try: 🧊 Ice massage – Roll a frozen water bottle under your foot for 5–10 minutes 🎾 Foot massage – Use a tennis ball or hands to gently massage the sole 🛌 Rest – Avoid standing or walking for long hours until the pain reduces Heel pain doesn't have to slow you down. With consistent stretches, strengthening, and supportive footwear, you’ll be back on your feet in no time. ಡಾ.ವಿ.ಮುರಳೀಧರ MBBS,MS(Ortho) DNB, FAGE ಚಿನ್ನದ ಪದಕ ವಿಜೇತ ಬಾಂಬೆಯಲ್ಲಿ ತರಬೇತಿ ಪಡೆದಿದ್ದಾರೆ ಹಿರಿಯ ಆರ್ಥೋಪೆಡಿಕ್💀 ಶಸ್ತ್ರಚಿಕಿತ್ಸಕ (25 ವರ್ಷಗಳ ಅನುಭವ) ಕೆಲಸದ ಸಮಯ (ಸೋಮ-ಶನಿ) 9AM-9PM 📍 ಆಸ್ಪತ್ರೆಯ ವಿಳಾಸ: ರಕ್ಷಾ ಆರ್ಥೋ ಮತ್ತು ಟ್ರಾಮಾ ಸೂಪರ್ ಸ್ಪೆಷಾಲಿಟಿ ಆಸ್ಪತ್ರೆ ನ್ಯೂ DDPI ಕಚೇರಿ ಎದುರು, ಉಪ್ಪಾರಹಳ್ಳಿ ಫ್ಲೈಓವರ್ ಕೆಳಗೆ, ರಾಧಾಕೃಷ್ಣ ರಸ್ತೆ, ಎಸ್.ಎಸ್.ಪುರಂ, ತುಮಕೂರು – 572102 📞 08162 006 300 | 72041 36631 | 98443 43320 ಟೋಕನ್ ಬುಕಿಂಗ್‌ಗಾಗಿ ನಮಗೆ ಕರೆ ಮಾಡಿ