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Pain in the heel
I've been experiencing a mild pain in my heels for the last few weeks which has recently gone beyond being uncomfortable. This started after a week long trip to the US where I ended up walking a lot more than usual. Despite a fair amount of rest this hasn't subsided since then. It wasn't as bad when I wore well cushioned shoes, but even that isn't helping now.
Answers (3)
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Calf Stretches
Standing calf stretch
Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.
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Since it is not subsiding with rest, a thorough history and examination is needed to investigate which structure is affected. Till then you can keep icing the portion for 5-7 mins twice daily (mind you this is not the permanent solution).
Next Steps
see a musculoskeletal or sports physiotherapist
Health Tips
Do not stretch the calf till you get a green go.
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Usually d reason behind heel pain z long term standing or walk without any proper cushioning footwear ....
Next Steps
visit physiotherapy clinic for wax therapy n ultrasonic therapy for a week..
Health Tips
silicon pads helps u more....
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.