Heel Pain

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Heel Pain

The average healthy foot has strong and flexible muscles and ligaments. The plantar fascia connects the heel bone or calcaneus to the ball area forming the main arch of the foot. The plantar fascia ligament is made of small fibrous tissue. In the case of plantar fasciitis the main ligament affected is the plantar fascia. When this area is loose the foot can move to freely causing the plantar fascia to be stretched to its limits developing small tears and pain. These tears are difficult to heal and can become inflamed. Heel spurs are a calcium buildup on the heel bone that can grow into a shelf or pointed formation. The heel spur on the front of the heel bone would begin to poke into the fat pad this can be extremely painful with every step due to the spur being compressed by the body’s weight into the surrounding soft tissue areas

Heel Pain Symptoms
  • Symptoms include pain and stiffness in the back of the ankle close to the heel, especially when walking and bearing weight.
  • There could also be mild swelling along the tendon.
  • Chronic tendonitis (lasting more than 6 weeks) can lead to tendinosis.
  • In severe cases, rupture of the tendon may occur.
Heel Pain Causes
  • Abnormal walking style (gait), such as rolling the feet inwards.
  • Obesity.
  • Ill-fitting shoes.
  • Standing, running or jumping on hard surfaces.
  • Injury to the heel, such as stress fractures.
  • Inflammation of a bursa – bursae are small sacs that contain fluid to lubricate moving parts, such as joints and muscles.
  • Neuroma (nerve enlargement).
  • Certain disorders, including diabetes and arthritis.
Heel Pain Test in Diagnostic

Physical Test

  • Daily activity

Medical Test

  • Ultrasonography
  • MRI
  • Isotope scanning
Treatment Process of Heel Pain at Global Health Centre

Diagonosis

DIAGNOSIS

Heel Pain, tears of the plantar fascia.

LASER THERAPY

LASER TREATMENT

Laser Beam is applied to the Damage Plantar Fasciitis .

Outcomes

CARTILAGE PRODUCTION

Healed Plantar Fasciitis.

Exercises For Recovery : Heel Pain
  • Exercise 1: Big Toe Stretch
  • Exercise 2: Roll Foot
  • Exercise 3: Stretch Your Calves
  • Exercise 4: Towel Leg Stretch

Big Toe Stretch

  • Step 1 : Cross one leg over the other for the big toe stretch.
  • Step 2 : Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.

Roll Foot

  • Step 1 : While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, or foam roller.
  • Step 2 : Do this for one minute and then switch to the other foot.

Stretch Your Calves

Step 1 : Stand an arm’s length from a wall. Place your right foot behind your left.

Step 2 : Slowly and gently bend your left leg forward. Keep your right knee straight and your right heel on the ground. Hold the stretch for 15 to 30 seconds and release. Repeat three times. Reverse the position of your legs, and repeat.

Walking

Step 1 : Fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands.

Step 2 : Gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times.

Diet For Recovery : Heel Pain

Fish

Contains

  • Calcium
  • Vitamin D
  • Potassium
  • Magnesium
  • Iron
  • Zinc
  • Magnesium
  • Omega-3
  • Iron
  • Iodine

Whole grains

Contains

  • Protein
  • Fiber
  • B Vitamins
  • Antioxidants
  • Trace Mineral

Red meat

Contains

  • Zinc
  • Iron
  • Vitamin B-12
  • Fat
  • Protein
  • Potassium

Nuts

Contains

  • Carbohydrates
  • Protein
  • Potassium
  • Magnesium
  • Iron
  • Vitamin C
  • Fiber
  • Sugar
  • Saturated Fat
  • Sodium

Legumes

Contains

  • Carbohydrates
  • Calcium
  • Protein
  • Potassium
  • Magnesium
  • Iron
  • Fiber
  • Folate
  • Antioxidants
  • Amino Acids
  • Cholesterol

Seeds

Contains

  • Protein
  • Magnesium
  • Omega-3
  • Thiamine
  • Fiber
  • Monounsaturated Fat
  • Manganese
  • Omega-6
Recommendation and Precautions for Heel Pain
  • Wear shoes that fit properly and support the foot.
  • Wear the right shoes for physical activity.
  • Stretch your muscles before exercising.
  • Pace yourself during physical activity.
  • Maintain a healthy diet.
  • Rest when you feel tired or when your muscles ache.
  • Maintain a healthy weight.