Is there any pain in your heel? Do you want to get it healed? Visit H.E.A.L.
A very common foot problem that affects most of runners. It may cause significant discomfort and disability. It has been estimated to affect about 10% of runners. Varieties of names are given to heel pain; plantar fasciitis, joggers heel, policeman’s heel. The common area for pain is located on the posterior and inferior of the heel and rarely on the sides of the heel.
Causes of heel pain
The common causes of heel pain are Plantar fasciitis and Achilles tendinitis and gives pain to inferior and posterior part of the heel respectively.
Plantar Fasciitis – It’s an inflammation of the thick band of tissue that runs along the bottom of the foot and connects the heel to your toes.
Achilles Tendinitis – It’s an inflammation of the band of tissue that connects the calf muscle to the heel.
The other causes of heel pain are heel bursitis, heel spur, obesity, high arches or flat arches of the foot and nerve irritation.
Prevention of heel pain involves reducing the stress on that part of the body.
• Choosing footwear with heels made of material that can absorb some stress ,or using inserted heel pads
• Ensure shoes fit properly and do not have worn down heels or soles
• Maintaining a healthy body weight to reduce stress on the heels
• Use heel pads or orthotic inserts
• Rest your feet rather than standing if you are susceptible to heel pain
• Place an ice-pack wrapped in cloth on the affected area for about 15 mins
• Warm up properly before engaging in running or any sports
A few simple stretches and exercises can offer rapid pain relief and a steady improvement of symptoms
1 . Stretching of calf muscles
Hold stretch for 30secs twice on each leg
2 . Foam rolling the feet with ball
3 . Stretching the plantar fascia
4 . Ankle up and down with theraband
5 . Toe curls
6 . Marble pickups
7 . Calf raises