Skip to main content

How to prevent heel pain?

 


Heel pain is a common foot condition. It's usually felt as an intense pain when using the affected heel.

The pain is often severe and occurs when you place weight on your heel.

The pain is usually worse first thing in the morning, or when you first take a step after a period of inactivity. Walking usually improves the pain, but it often gets worse again after walking or standing for a long time.

Some people may limp or develop an abnormal walking style as they try to avoid placing weight on the affected heel.

Most cases of heel pain are caused when a band of tissue in the foot, known as the plantar fascia, becomes damaged and thickens.

The plantar fascia is a tough and flexible band of tissue that runs under the sole of the foot. It connects the heel bone with the bones of the foot, and acts as a kind of shock absorber to the foot.

Sudden damage, or damage that occurs over many months or years, can cause tiny tears (microtears) to develop inside the tissue of the plantar fascia. This can cause the plantar fascia to thicken, resulting in heel pain.



There are several ways to prevent heel pain. Here are some tips that might help:



1.Wear proper footwear: Use shoes that have good arch support and cushioning. Avoid high-heeled shoes or those with thin soles that don't provide adequate support for your feet.

 


2.Stretch your calves and feet: Stretching helps to loosen tight muscles and tendons, which can contribute to heel pain. Keep your feet and calves flexible by regularly doing stretches and exercises specifically designed for these areas.

 


3. Maintain a healthy weight: Excess weight puts additional pressure on your feet and can lead to heel pain. Maintaining a healthy weight through exercise and proper diet can help prevent this.

 


4. Rest your feet: Overuse and repetitive stress can lead to heel pain. Take breaks during the day to rest your feet, and avoid activities that cause too much strain on your heels.

 

5. Seek physiotherapist’s attention: If you are experiencing persistent heel pain, consult a physiotherapist. They can diagnose the underlying cause of your pain and recommend appropriate treatment options. Matrix rhythm therapy, Ultrasonic therapy, kinesiology taping along with strength and flexibility exercises are proven to be very effective in treatments of heel pain.

 

 


Labels:

Comments

  1. unknown4 August 2023 at 21:27

    Good post

    ReplyDelete
  2. unknown4 August 2023 at 21:34

    Maintaining healthy weight and Stretch helps a lot to reduce heel pain. This is common in women's. We offers Joint pain supplements to get rid from pain. try this

    ReplyDelete

Post a Comment

Popular posts from this blog

How to prevent worsening of knee pain?

Knee joint pain is one of the most common joint injury. It can be caused by sudden jerk, overuse or by underlying condition like arthritis. Symptoms of knee injury can include pain, swelling and stiffness. Knee joint has the main function to bend, straighten and bear weight of the body. Knee joint is more than just the hinge joint as it can twist and rotate to some extent. In order to have this balance of stability and flexibility, knee joint relies on its ligaments and cartilage.  Knee joint involves  4 bones. Thigh bone, two bones of lower legs, and a knee cap. The joint has four main ligaments out of which ACL provides front and back rotational stability to the knee, which is why it is most commonly injured ligament in the knee. The joint surface of the knee is covered by cartilage which produces joint fluid to have smooth movements in the joint line. The joint also has to menisci, which are shock absorbing cushions in the joint.  As joint has got pe...
14 comments
Read more

WHAT TO DO IF YOU HAVE ANKLE SPRAIN?

An ankle sprain is an injury to the ligaments that connect the bones of the leg to the foot. The injury typically happens when you accidentally twist or turn your ankle in an awkward way. This can stretch or tear the ligaments that hold your ankle bones and joints together. All ligaments have a specific range of motion and boundaries that allow them to keep the joints stabilized. When ligaments surrounding the ankle are pushed past these boundaries, it causes a sprain. You should call your doctor right away if you sprain your ankle. Your doctor can determine the severity of the injury and recommend a proper course of treatment. It can take several weeks or months for a sprained ankle to heal completely. You may have a sprained ankle if you notice the following symptoms in the ankle: ·          tenderness ·          pain and swelling ·          inab...
5 comments
Read more

Sitting is New Smoking!

Sitting is new smoking! Many researchers have come to an conclusion, after various studies, that sitting for extended period of time leads to bad cardiovascular changes which are comparable to those with chronic smokers. Living a sedentary lifestyle can be dangerous to health. If you stand or move around during the day, chances of cardiovascular diseases are less than if you sit at a desk. Living sedentary lifestyle means you have higher chance of being overweight ,developing type 2 diabetes ,heart disease and even anxiety and depression. What are the side effects of sitting? ·          Muscles of the legs become weak and some of them also become tight. So the chances of injury and falls are more compared to active population. ·          Moving your muscles help you to digest food. But when you're sitting for longer times, digestive system slows down. This increases chances of b...
6 comments
Read more