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Heel pain since long time.
Heel (right) pain since many years.pain is more on standing for prolonged time.....you know what I mean? Unable to put my foot down on getting up in the morning.taken pain killers earlier but only temporary relief.
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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. Wall calf stretch Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times 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. Hold this for the 5 seconds. Repeat 10 times twice a day.
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Consult physiotherapist to take ultrasound treatment, stretching of plantar fascia. Apply ice cube massage on painful area 3-4 times a day. Use silicon heel pad inserts in your shoes. Since you are having heel pain since many years, get your foot examined by orthopaedician or physiotherapist to check for foot alignment, tightness in calf musles. After pain subsides, learn strengthening of foot muscles from physiotherapist. This will prevent recurrence of heel pain in future.
Next Steps
To reduce morning pain, stretch the calf musles before you start walking. You can do this stretching by pulling your foot towards you using a towel wound around your foot.
Health Tips
Use footwear with soft insole. Avoid prolonged standing or walking till pain gets relieved.
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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.
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.