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Top 7 Tips To Relieve Heel Pain
Time may heal all wounds. But it takes much more time to heal a heel. Perhaps the biggest mistake that people make is thinking that heel pain is eventually going to go away on its own. Sometimes they wait as long as six months before deciding that they need to see a doctor. But unlike other parts of the body,[link widoczny dla zalogowanych], the foot is weight-bearing, so when the heel is injured,[link widoczny dla zalogowanych], the inflammation persists. Your heel can hurt for any number of reasons. Perhaps the most common is inflammation or tearing of the plantar fascia, a band of fibrous connective tissue that runs along the bottom of the foot from the heel bone across the arch to the toes. This condition, known as plantar fasciitis,[link widoczny dla zalogowanych], can cause pain that radiates from the heel to other parts of the foot. Heel pain can also caused by everything from poorly fitting shoes to biomechanical problems when you walk or run. Conditions such as tendinitis and rheumatoid arthritis can aggravate the heel as well. Here are some tips that you can consider to adopt to relieve your heel pain.
A tight heel cord can cause pain in the heel and the arch. Stretching it can relieve a lot of pain and sometimes even make other treatment unnecessary. It is recommended to try out this exercise. Stand at arm's length from a wall. Place your palms on the wall, shoulder-width apart. Step back with your right foot,[link widoczny dla zalogowanych], bending your left knee slightly. Lean toward the wall and drop your right heel to the ground. You will feel some pull or tightness in the back of your right calf. If it is too uncomfortable, move closer to the wall, bringing your right foot in a little bit. Hold the stretch for a count of 10, then switch legs. Repeat the exercise 5 to 10 times per leg. As you do this exercise,[link widoczny dla zalogowanych], be sure not to bounce on your heel. You want a gradual,[link widoczny dla zalogowanych], gentle stretch. Tugging or sudden pulling can injure the tissue.
Orthotics are custom-fitted shoe inserts that can ease your heel pain and perhaps fix the problem that is causing it. Some heel problems have biomechanical origins. Because the foot is not functioning properly,[link widoczny dla zalogowanych], certain parts of it such as the heel have to work harder,[link widoczny dla zalogowanych], which causes them to hurt. A prescription orthotic,[link widoczny dla zalogowanych], given by a doctor,[link widoczny dla zalogowanych], can correct the condition.
A nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen can help reduce any inflammation. Ask your doctor or pharmacist to recommend one,[link widoczny dla zalogowanych].
A shoe that is worn out won't give your heel the support and shock absorption it needs. You should evaluate a shoe as you would a tire. If the tread goes down or wears out on one side,[link widoczny dla zalogowanych], it is time for a new pair.
If you have plantar fasciitis,[link widoczny dla zalogowanych], a heel - raiser may provide some relief. This device,[link widoczny dla zalogowanych], which is sold over the counter in drugstores, inserts in your shoe and raises your heel by 1/8 to 1/4 inch. This takes some of the pressure off the point where the plantar fascia inserts into the heel. This means the plantar fascia has to work less.
Use cold treatments for the first 48 hours after the heel pain starts. It is recommended to simply massaging your heel with an ice cube for 5 to 7 minutes,[link widoczny dla zalogowanych], until the area becomes numb. You can do this three to four times a day or as needed.
A heel cushion provides support and protection, which can relieve pain and swelling. This device is available in drugstores, both over the counter and by prescription. There are many kinds, too, from doughnut-shaped to cup-shaped. Which type of cushion you should use depends on the nature of your condition as well as other factors. For this reason, you may want to talk to your doctor or pharmacist before purchasing one.相关的主题文章：

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