HEEL PAIN ? KNOW THE BEST EXERCISES, HOW TO DO IT. HIDE YOUR PAIN ,NOT YOUR HEELS

Heel pain is a very common foot problem. Heel pain is not usually caused by a single injury, such as a twist or fall, but rather the result of repetitive   activities like walking, running and jumping which place a lot of stress on feet.

               The common causes of heel pain include

  1. Plantar fasciitis– Plantar fascia runs under the sole of the feet and acts as a shock absorber.as a result of frequent stress on the tissue there is tissue damage resulting in pain. Any job which requires frequent standing or walking has a high chance of developing the condition.(Plantar fasciitis is the most common among the causes of heel pain)

SYMPTOMS-

  • Pain in heel
  • Pain while climbing stairs
  • Pain in the arch of the foot.

Plantar fasciitis can also cause other joint related problems as it changes the way of walking in patients causing undue pressure resulting in hip, knee and back problems.

  1. Stress fractures–These occur mostly due to repetitive stress, overuse and also due to osteoporosis. These are common in athletes but anyone is susceptible to stress fractures.
  2. Sprains and strain –Sprains usually affects the ligaments (structures which connect bone to bone) while the tendons (connect muscle to bone) are strained.
  3. Heel spur – Referred to abnormal growth of bone at the bottom of the heel. This occurs mainly due to abnormal posture, running activities etc.
  4.  Peripheral neuropathy–   Peripheral neuropathy results due to injury, infections or diabetes mellitus.

EXERCISES

  1. Plantar fascia stretch

* Put a small loop of towel under the ball of your foot and keep your knee straight.

* Pull your  towards your nose.

*Hold for 30 sec.

  1. Stair stretches for calf muscles –

* Hold the stair rails for support.

* With legs slightly apart,position the feet so that heels are off the step.

* lower your heels slightly keeping the knee straight.(until tightening is felt in calf muscles)

* hold position for about 30 sec.

* repeat.

  1. Wall stretch

* stand facing the wall.

* put your hands at the shoulder height on surface of the wall to support weight.

* put right foot forward.

* shift weight to right leg, bend slowly at knee, keeping both  heels on the ground.

* lean body slowly towards the wall, until you feel a stretch at calf muscles.

* hold the stretch for 20-30 sec

  1. Raise your heels– A simple yet an effective way for strengthening calf muscles and relieving toe cramps.

Follow these exercises and walk over your heel pain.

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