如何应付脚抽筋

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共同创作者是 Francisco Gomez

参考

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脚抽筋通常都来得很突然，剧烈的肌肉疼痛会持续大约3分钟。脚和脚趾尤其容易抽筋。脚一整天都承受着身体重量，有时候还要行走、站立或是快速跑动，鞋子可能也不太合脚。这些因素都会导致脚抽筋。你可以用一些方法来迅速止痛，但要是你经常抽筋，那可能还需要再采取一些预防性步骤。继续往下阅读吧！

部分 1
部分 1 的 3:

快速有效的缓解方法

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    如果是你正在做的运动或其它活动导致脚抽筋，请立刻停下来。 [1]
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    肌肉突然一直快速收缩就会造成抽筋。你需要伸展抽筋的肌肉，让脚或脚趾不再疼痛。 [3]
    • 伸展肌肉可以防止它一直处于收缩、紧绷的状态。 [4]
    • 想要这个方法起作用的话，你需要保持伸展姿势1分钟或更久，直到肌肉放松，反复收缩的速度慢下来或完全停止。当你感觉肌肉好像又要抽筋时，需要再次做伸展动作。 [5]
    • 足弓和脚趾是最容易抽筋的部位。 [6]
    • 坐着，用手抓住脚趾向上拉，直到足弓肌肉感觉受到一股拉力。保持30秒后松开。当你感觉又要抽筋时，可以再次重复。 [7]
    • 取一个网球，贴着脚底来回滚动。坐着或站着的时候，你也可以把网球放在趾垫、足弓和脚后跟滚动。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/83\/Deal-with-Foot-Cramps-Step-3-Version-4.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-3-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/83\/Deal-with-Foot-Cramps-Step-3-Version-4.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-3-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    这样能让导致足弓或脚趾抽筋的肌肉、肌腱和韧带伸展开来。 [8]
    • 当你感觉到脚或脚趾要开始抽筋时，要尽快变换姿势，把自身重量压在疼痛的脚上。 [9]
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    当疼痛开始消退时，不妨多走动。 [10]
    • 继续四处走动，防止肌肉再次抽筋。肌肉抽筋会一直持续，一直到它们完全放松下来为止。 [11]
    • 你可能需要一直站着和（或）走动至少3分钟或更久，直到抽筋部位放松，不再感到疼痛。 [12]
    • 转移脚所承受的重量后，要是疼痛再次发作，你需要继续走动。 [13]
    • 一旦疼痛好转，继续拉伸直肌肉直到它放松。将一条毛巾放在地上，尝试用脚趾夹起毛巾，这样可以拉伸足弓和脚趾。 [14]
    • 必要时，你可以拉伸小腿肌肉，伸展附着脚后跟的肌肉、肌腱和韧带，进一步缓解疼痛。即使抽筋的不是小腿，控制住最初的疼痛后，伸展小腿肌肉也会有帮助。 [15]
    • 一只脚平放在地板，离墙壁约4到5步的距离。双手抵着墙壁，脚保持平贴地面，身体慢慢往前倾，直到你感觉小腿肌肉被拉着。保持30秒。当脚或脚趾又要抽筋时，你可以重复上述过程。 [16] 像这样做伸展运动时，不管膝盖是挺直还是弯曲都会有好处。不妨两种姿势都尝试，这样小腿前后侧的肌肉都能得到充分伸展。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/ef\/Deal-with-Foot-Cramps-Step-5-Version-4.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-5-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ef\/Deal-with-Foot-Cramps-Step-5-Version-4.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-5-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    除了拉伸抽筋的脚或脚趾，你还可以脱掉鞋和袜子，轻轻地按摩疼痛部位。 [17]
    • 按摩的时候，脚和脚趾要一直保持拉伸姿势。 [18]
    • 按摩脚，找到正在抽筋的肌肉。抽筋的部位会很僵硬，用拇指按摩它。你可能需要使劲按压，才能缓解肌肉僵硬。一直按摩到肌肉开始放松。 [19]
    • 继续按摩周围的肌肉，然后再回到最初的触痛点。以画圈或拉伸的方式按摩这些部位。 [20]
    • 如果脚趾往下卷曲或是足弓抽筋，在按摩脚趾的时候把它们往上拉。 [21]
    • 如果脚趾在抽筋的时候往上翘，按摩的时候就把它们往下拉。继续按摩两三分钟，或者直到紧绷的肌肉放松，不再疼痛。 [22]
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/2c\/Deal-with-Foot-Cramps-Step-6-Version-4.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-6-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2c\/Deal-with-Foot-Cramps-Step-6-Version-4.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-6-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    如果肌肉正在抽筋，热敷紧绷的肌肉也会有帮助。 [23]
    • 用电热垫或可压扁的热敷袋缓解肌肉紧张。
    • 抽筋消退后，如果你还感到有点痛，可以用冰敷舒缓酸痛或压着就痛的肌肉。 [24]
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    接下来几天经常冰敷你的脚，帮助它从过度使用、受伤或鞋子不合脚等状况中恢复过来。 [25]
    • 不要直接将冰块敷在皮肤上。应该垫一条薄薄的毛巾，防止皮肤被冻伤。 [26]
    • 每天冰敷数次，每次15到20分钟。坚持2到5天，或者直到肌肉不再酸痛或一压就痛。 [27]
    • 冰敷脚底和脚后跟。将约350到450毫升水倒进塑料瓶，放进冰箱冷冻，让水结成冰块。站着，轻轻地用脚底来回滚动塑料瓶。注意身体平衡，以免跌倒。 [28]
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/df\/Deal-with-Foot-Cramps-Step-8-Version-4.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-8-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/df\/Deal-with-Foot-Cramps-Step-8-Version-4.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-8-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    好多原因都会导致脚痛和抽筋，包括受伤或过度使用。 [29]
    • 脚由骨骼、韧带、肌腱和肌肉组成，构造错综复杂。任何一个组织过度使用或受伤，都会引起脚痛、痉挛和抽筋。 [30]
    • 如果脚痛和抽筋是受伤或过度使用造成的，只要多休息就会好起来。 [31]
    • 如果是过度使用导致肌肉抽筋，除了密切注意疼痛程度和遵循医生的指示之外，具体要休息多久并没有明确的规定。只能说要尽量多休息。 [32]
    • 这几天不要一直站着或行走，不要穿会引起抽筋的工作鞋或靴子，也不要从事需要长时间站立或走路的活动。 [33]
    • 如果某个具体部位受了伤，医生让你休息多久就照做吧。 [34]
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部分 2
部分 2 的 3:

防止脚再次抽筋

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/1c\/Deal-with-Foot-Cramps-Step-9-Version-3.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-9-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Deal-with-Foot-Cramps-Step-9-Version-3.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-9-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    定期做运动，让肌肉保持良好状态。 [35]
    • 逐渐增加有氧运动的强度，以锻炼脚部肌肉、肌腱和韧带，并减少抽筋发作次数。游泳是很棒的有氧运动，适合用来治疗脚痛和抽筋，因为双脚和关节在游泳的时候不需要承重。 [36]
    • 努力改善自己的健康。锻炼之前和之后要做一些伸展和柔韧性运动。 [37]
    • 如果你本来就经常运动，可以回顾一下自己的日常锻炼内容，看看现在做的哪些运动容易使你抽筋。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/03\/Deal-with-Foot-Cramps-Step-10-Version-3.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-10-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/03\/Deal-with-Foot-Cramps-Step-10-Version-3.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-10-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    鞋子要选合脚的，附有鞋芯垫片和结实的脚后跟护片，并能起到很好的支撑作用。 [38]
    • 鞋芯垫片是位于鞋底中部的坚硬长条，用以支撑足弓。我们看不到它，所以很难判断生产商究竟有没有把它放进去。如果鞋子容易磨损，鞋底容易弯曲，那么它很可能就没有鞋芯垫片。 [39]
    • 脚后跟护片也是看不见的，但是用手在鞋后根中间压一压就能感觉到它的存在。如果它很容易被压下去，就表示它的支撑作用不太好。脚后跟护片越结实，支撑效果越好，鞋后跟就越难朝鞋底方向压下去。 [40]
    • 许多鞋店都有专业人士评估你的步态，帮你挑选最合适的鞋子。
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    丢掉鞋底和鞋跟部位磨损的鞋子，以免造成脚后跟疼痛和足底筋膜炎。 [41]
    • 鞋底和鞋跟磨损后，脚后跟护片的支撑力也会变弱，导致高低不平。丢掉旧鞋，换一双支撑作用良好的新鞋。 [42]
    • 高跟鞋可能是导致脚和脚趾一直抽筋的原因之一。 [43]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8c\/Deal-with-Foot-Cramps-Step-12-Version-3.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-12-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8c\/Deal-with-Foot-Cramps-Step-12-Version-3.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-12-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    经常锻炼柔韧性，防止双脚和脚趾抽筋。 [44]
    • 把脚尖抬起来伸展脚部肌肉，这样可以改善脚趾的柔韧性和力量。保持5秒，重复10次，然后换另一只脚重复。 [45]
    • 扶着墙或其它支撑物，像芭蕾舞者一样踮起脚尖。保持5秒，重复10次，然后换另一脚重复。 [46]
    • 坐着，把脚尖抬起来，但是这次将脚趾向内卷起。保持5秒，重复10次，然后换边重复。 [47]
    • 将一个高尔夫球放在脚底滚动2分钟，然后换边重复。 [48]
    • 将差不多20颗玻璃珠放在地上，用脚趾一个个捡起来放进碗或其它容器中。换边重复。 [49]
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    有些脚部疾病不宜赤脚走路，但这样对脚和脚趾抽筋有好处。 [50]
    • 光脚在沙子上走有助于增强脚趾肌肉，并锻炼脚和脚踝处所有小的内在肌，也能轻柔地按摩双脚。 [51]
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/12\/Deal-with-Foot-Cramps-Step-14-Version-3.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-14-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/12\/Deal-with-Foot-Cramps-Step-14-Version-3.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-14-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    脱水是脚和脚趾抽筋的常见原因。 [52]
    • 运动之前和之后要喝水。一整天都要多喝水，确保你获取充足的水分。 [53]
    • 你可以喝水或喝含有电解质的运动饮料。电解质失衡也经常会造成脚抽筋。
    • 晚上睡觉的时候可能会脚抽筋，不妨在床边放一杯水。 [54]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3b\/Deal-with-Foot-Cramps-Step-15-Version-3.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-15-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3b\/Deal-with-Foot-Cramps-Step-15-Version-3.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-15-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    让身体和肌肉得到所需的营养，这样它们才能正常运作，减少抽筋等问题发生。 [55]
    • 肌肉需要钾、钙和镁。多吃香蕉、乳制品、新鲜蔬菜、豆类和坚果。 [56]
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部分 3
部分 3 的 3:

就医

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d8\/Deal-with-Foot-Cramps-Step-16-Version-3.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-16-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d8\/Deal-with-Foot-Cramps-Step-16-Version-3.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-16-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    如果你疼痛难忍或出现水肿现象，一定要马上就医。 [57]
    • 要是你无法走路或是双脚无法承受身体重量，也要立刻去看医生。 [58]
    • 抽筋部位皮肤破损，并渗出脓液，或是有任何感染迹象，都要立刻就医。 [59]
    • 出现感染迹象，包括发红、发热、一摸就痛或者发高烧，体温达到37.7摄氏度（100华氏度）或更高，也要就医。 [60]
    • 如果脚一直痛或抽筋，而且你有糖尿病，也要立刻就医。 [61]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/05\/Deal-with-Foot-Cramps-Step-17-Version-3.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-17-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/05\/Deal-with-Foot-Cramps-Step-17-Version-3.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-17-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    只要你发现抽筋部位有任何变化，或是双脚都发痛、抽筋，一定要让医生检查脚。 [62]
    • 注意有关部位有没有发红、肿胀、有灼热感、麻木、刺痛或一摸就痛。 出现上述任何症状都要就医检查。 [63]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/cc\/Deal-with-Foot-Cramps-Step-18-Version-3.jpg\/v4-460px-Deal-with-Foot-Cramps-Step-18-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cc\/Deal-with-Foot-Cramps-Step-18-Version-3.jpg\/v4-728px-Deal-with-Foot-Cramps-Step-18-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    不管你有没有休息和冰敷，只要抽筋和疼痛持续超过两周，都要让医生检查。 [64]
    • 一只或两只脚一直抽筋可能是你的脚出了问题，或是某些疾病的症状。
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    如果脚一直抽筋，不妨去看医生，让他检查这是不是某种疾病造成的。下面这些疾病可能会引起脚痛和抽筋： [65]
    • 体内电解质紊乱。 [66]
    • 脱水，需要增加水和（或）电解质摄入量。 [67]
    • 甲状腺疾病。 [68]
    • 维生素D缺乏症。 [69]
    • 肾病，包括早期肾病和需要洗肾的晚期肾病。 [70]
    • 1型和2型糖尿病。 [71]
    • 周边动脉疾病。 [72]
    • 类风湿关节炎和骨关节炎。 [73]
    • 痛风，不会直接引起抽筋，但是会引发严重和剧烈疼痛。 [74]
    • 冷胁迫或战壕足病，是双脚长时间处于又冷又湿的环境中造成的。即使温度比较温和，比如15摄氏度，但只要一直处于潮湿状态，也有可能引起战壕足病。 [75]
    • 神经受损，可能是单个神经或一根巨大的神经纤维束受损。 [76]
    • 脑部疾病，比如帕金森氏症、多发性硬化症、亨丁顿舞蹈症和肌张力障碍。 [77]
    • 怀孕。孕期任何时候都有可能脚抽筋和疼痛，但最常发生在妊娠后期。 [78]
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    上面提到的情况有些很容易解决。 [79]
    • 举个例子，脱水和电解质紊乱很好解决，只要调整喝水量和你喝的饮料类型就可以了。要是医生指示你服用维生素D补充剂，那就照做。 [80]
    • 根据医生的建议来改正问题。他可能会建议你做进一步检查，调整你吃的药物，或是将你转介给专科医生。 [81]
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    如果你吃的处方药引起脚抽筋，医生或许能帮你做一些调整。 [82]
    • 会引起脚和脚趾抽筋的药包括呋塞米、多奈哌齐、新斯的明、雷洛昔芬、托卡朋、沙丁胺醇和洛伐他汀。这些只是一些例子。如果你服用别的药，并认为它可能导致你抽筋，不妨和医生讨论。 [83]
    • 不要擅自调整药物。只有医生可以帮你调整剂量，改正问题，或是直接换另一种不会使你抽筋的药。 [84]
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参考

  1. ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
  2. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  3. ↑ http://www.mayoclinic.org/diseases-conditions/muscle-cramp/basics/definition/CON-20014594?p=1
  4. ↑ http://www.nlm.nih.gov/medlineplus/ency/article/003193.htm
  5. ↑ http://www.mayoclinic.org/diseases-conditions/muscle-cramp/basics/definition/CON-20014594?p=1
  6. ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
  7. ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
  8. ↑ http://www.mayoclinic.org/symptoms/night-leg-cramps/basics/definition/sym-20050813
  9. ↑ http://www.mayoclinic.org/symptoms/night-leg-cramps/basics/definition/sym-20050813
  1. ↑ http://www.mayoclinic.org/symptoms/night-leg-cramps/basics/definition/sym-20050813
  2. ↑ http://www.videojug.com/film/how-to-deal-with-foot-cramp
  3. ↑ http://www.foot-pain-explored.com/foot-cramps.html
  4. ↑ http://www.foot-pain-explored.com/foot-cramps.html
  5. ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
  6. ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
  7. ↑ http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/multimedia/foot-stretches-to-prevent-plantar-fasciitis/img-20008230
  8. ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
  9. ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
  10. ↑ https://www.youtube.com/watch?v=MRvu3_8QPsM
  11. ↑ https://www.youtube.com/watch?v=MRvu3_8QPsM
  12. ↑ https://www.youtube.com/watch?v=MRvu3_8QPsMplantar-fasciitis/img-20008230
  13. ↑ https://www.youtube.com/watch?v=MRvu3_8QPsMplantar-fasciitis/img-20008230
  14. ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
  15. ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
  16. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  17. ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
  18. ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
  19. ↑ http://leadingedgephysio.com/2-major-causes-of-heel-pain/
  20. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  21. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  22. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  23. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  24. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  25. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  26. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  27. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  28. ↑ http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/muscle-cramp.aspx
  29. ↑ http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=985
  30. ↑ http://footankle.com/pdf/Heel%20Pain%20Guide.pdf
  31. ↑ http://www.feetrelief.com/feetrelief/heel_counter.html
  32. ↑ http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=985
  33. ↑ http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=985
  34. ↑ http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=985
  35. ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
  36. ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
  37. ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
  38. ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
  39. ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
  40. ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
  41. ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
  42. ↑ http://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Keep-Your-Feet-Flexible.aspx
  43. ↑ http://www.footvitals.com/muscles/foot-cramps.html
  44. ↑ http://www.footvitals.com/muscles/foot-cramps.html
  45. ↑ http://www.footvitals.com/muscles/foot-cramps.html
  46. ↑ http://www.footvitals.com/muscles/foot-cramps.html
  47. ↑ http://www.footvitals.com/muscles/foot-cramps.html
  48. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  49. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  50. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  51. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  52. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  53. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  54. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  55. ↑ http://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792
  56. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  57. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  58. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  59. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  60. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  61. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  62. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  63. ↑ http://www.everydayhealth.com/foot-health/foot-pain-can-signal-serious-conditions.aspx
  64. ↑ http://www.everydayhealth.com/foot-health/foot-pain-can-signal-serious-conditions.aspx
  65. ↑ http://www.everydayhealth.com/foot-health/foot-pain-can-signal-serious-conditions.aspx
  66. ↑ http://www.cdc.gov/niosh/topics/coldstress/
  67. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  68. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  69. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  70. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  71. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  72. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003194.htm
  73. ↑ http://www.footvitals.com/muscles/foot-cramps.html
  74. ↑ http://www.footvitals.com/muscles/foot-cramps.html
  75. ↑ http://www.footvitals.com/muscles/foot-cramps.html

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