How To Relieve Heel Pain

They crack, dry, become hard and worse they hurt us. We must admit that sometimes we lead hard lives at our heels. To see all the weight they lift during the day, all that we make them endure when we walk, jump or run. It is quite normal that some times they too are fragile. Then there is a pain that should not be taken lightly. It can have serious consequences on the health of our feet if we do not treat it in time.

Athletes, people whose activity is intense and pregnant women are the people who have the most feet that hurt, because they solicit the use of their feet 4 times more than normal people. How to treat and relieve pain when they occur? In order to answer it, it is necessary to first identify the origin of the evil.

To Understand…

The foot is made up of bones, muscles and ligaments. The fibrous ligament connects the front of the foot ie the phalanges to the calcaneus which is none other than the bone of the heel . This ligament is named in plantar fascia medicine and it is he who supports the arch of the foot. It is the inflammation of the latter that causes us pain. And these pains also have a name: plantar fasciitis or commonly known as talalgia.

What Causes Plantar Fasciitis

The causes that cause this pain are multiple. The most common are:

• Excessive weight gain that weighs down the spine and makes it difficult for the feet to lift the full weight of the body.
• Too intense activity or walking on too hard ground.
• The use of bad soles that do not support the arch enough.
• A foot malformation that may be too flat or too hollow.
• Pain related to inflammation and in this case it would be better to consult a doctor in order to detect the origin and be able to treat it in time.
• Regarding women, wearing high-heeled shoes that are too high, too thin and uncomfortable could also be a major cause.

How To Treat?

Fortunately for those concerned, this small disease is easy to treat and does not require surgery.

• Plantar fasciitis requires first and foremost rest, a lot of rest. You must give your muscles and the membranes of your feet time to rest.
• Fight inflammations with cold. Put a bag of ice for 15 minutes on the heel to be treated to relieve inflammation.
• Massage the plantar fascia
• Sometimes you have to use custom-made orthoses

Some exercises to calm the pain

- Exercise of the ball

As a first exercise, you must have a tennis ball or, if you do not have a water bottle, then roll your foot on it, you must do 60 seconds per foot.

- Plantar fascia stretching

You must put the foot that hurts you on the knee of the other leg. Then take all your toes and lift them up for a few seconds. Your arch should be very tense and hard to the touch. Repeat this stretch about 10 to 20 times three times a day.

- Achilles heel stretching

You have to stand in front of a wall to put one of your hands and balance. Begin by bending one leg forward, sliding the foot of the other leg backwards while keeping it well pressed to the ground. Without lifting the heel off the ground, try stretching backwards as far as possible. Hold the position for about 30 seconds then return to the initial position.

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Tips

• It is highly recommended to do these series of exercises daily to heal effectively or to prevent plantar fasciitis.
• Invest in medical shoes that are comfortable for you.
• Avoid walking barefoot.
• Avoid too hard and too stony terrain.
• From time to time, you can enjoy hot and baking sod feet, which reduces calluses, reduces itching and relaxes your feet.
• It is very important to warm up before stretching.

It is nevertheless important to point out that plantar fasciitis, if not treated effectively, can lead to more severe pain. If you do not notice any improvement after the stretching exercises, you should see a doctor immediately.