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Exercises to keep fit
I have heel pain on both legs after running for 2 months outdoor. Now i want to know what exercises i can do to keep myself fit. Please suggest good exercises given i have heel pain
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Fitness exercise in general it sounds very cool. But there is something very important, specific and personalised. Meet either certified trainer for exercise. Or visit physiotherapist for both exercise prescription and heel pain assessment.
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Keep equal balance on both legs during standing.
Calf stretching exercises.
Hot fermentation.
Gentle massage.
Avoid strain full activity.
Wear comfortable shoes.
Avoid pressure
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you need proper examine by sports physio. r u doing warm up before start runing and stretching after finishing the runing. if not then start immediately. also drink water to avoid dehydration.
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check your shows too weather you are comfortable or not after wearing it.
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Stretch Calves
Get a custom made insole.
Hams Stretching.
Sports Taping.
Hot Fomentation.
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Ms. Aparna Pradhan (PT)
Neuro Physiotherapist
18 yrs exp
Pune
First check your footwear
Get rid of you heel pain take good phy call therapy, you may have heel supr or plantar facitis.take some session of wax therapy in combination with ultrasound.
Next start swimming it's a good aerobic excersice but same time weight not coming on foot so lot of calories loss but no increase in heel pain as your body wt is going to water.Do cycling again no wt on foot .
Next Steps
Have heel cushions, always use them in shoes.at home wear good slippers
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this time work on your leg strengthening as in quadriceps, hams and abductor. Foot stretching and exs before you exs as warm up session, still having doubt find us on Facebook/draparna.acme and read our articles on heel pain
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Dr. Venkat Raghav
General Physician
7 yrs exp
Bangalore
Hello... Doctors don't advice on type of exercise, depending on your physic you start doing exercise.. Initially do warming exercise, stretching exercise.. Strengthwn your joints and ligaments.. Don't run more than your capacity. ... Have nutritious food including egg, fish, milk products. Etc. .
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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.