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Heal pain and joint pain
Continuous swelling of foot and heal pain.suffering for past 6 months
The pain sustains for the whole day
Answers (5)
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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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Its PF so avoid long standing.
Do calf stretching exercises.
Apply ice pack.
Physiotherapy treatment must.
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Its your planatr fascitis,and quadratus planate strain. ..With some shortning in intrinsic muscles of foot. .
Just get it chkd from sports/orthopaedic physiotherapist ...
Next Steps
u will be fine in 3-4 sessions ...get the multiple tail type kinesio taping...at heel to toes.... release your gastrosoleus muscles too...
Health Tips
use cushioned insole type footwear as much as possible. ..if your feet are flat. .just chkd it and use arch support as well...
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This swelling and pain can be due to any sprain in the ankle or due to any calcaneal spur formation or the plantarfascitis issue.
Next Steps
Go to a physiotherapist.. Ultrasonic therapy +wax therapy +TENS + some strengthening exercises /stretching exercises will be helpful for sure.
Health Tips
At home.. Rest +hot water fomentation +pain killer gel +frequent ankle movements +no leg hanging+no cold exposure +take rest +use ankle strap/crepe bandage for support +no long walking /standing /stair climbing /travelling
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Dr. Sreenivasa Rao (PT)
Physiotherapist
22 yrs exp
Chennai
Hi...
Your heel pain could be due to irritation of a soft tissue or due bony spur growth..
I recommend you to
Do lot of icing in your heel frequently..
Gentle massage in your legs...
Frequent stretching of calf muscles...
Put a towel over the toes and slightly below it with leg stretched forward in sitting...pull the toes towards you..
Hope this is helpful for you..
Kindly revert back in private chat in case pain persists...with a x-ray done for the foot....
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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.