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Pain in heel joint and calf
I jumped over a wall put my weight on a single leg this happened over a month the is now receding and it's difficult to walk
And I exercise daily and after the exercise the pain increases
Answers (4)
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Avoid exercises till relief.
Meet physiotherapist and x-ray
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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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Do proper eccentric stretches for your calf with hold and rest. After exercise icing is must for 10-15min. If the pain is down the heel side, check for ur soft heel insoles.
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Dr. Aparna Kakoti (PT)
Physiotherapist
14 yrs exp
Bangalore
Due to jumping it might have strained your calf muscles(due to sudden overstretch).
Next Steps
Start doing calf stretch hold. Apply ice for 10-15 mins after stretching exercises.
Health Tips
Once pain comes down, meet a physiotherapist for calf strengthening exercise program. Use heel pad inside your shoes to reduce muscle tension in calf.
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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.