Causes and symptoms of heel painS people get up in the morning and as soon as they step on the floor, they feel severe pain in the heels. Similarly, after jogging, or any other activity, there is unbearable pain in the heel. If you suffer from any of these symptoms, then you may be suffering from Plantar Fasciitis. This is what causes pain. Plantarphasia is actually a layer of flat tissue that connects the heel bone to the toes. These muscle fibers also support the curved arch of the foot. If you keep increasing the pressure on your plantar fascia, it can become weak, swollen and inflamed. And in this case, standing or walking causes severe pain in the heel or sole.
Pain and discomfort in the heels is caused by the pressure exerted on the respective fibers for a long time. Complaints of plantar fasciitis are more common in middle-aged people, but nowadays women are more likely to suffer from this problem. Inflammation and pain in the heels due to excess weight and constant movement. This pain can occur in one or both feet.
Causes of heel pain
Plantar fasciitis occurs when there is too much pressure on the membrane that supports the curved bow of your foot. If this pressure continues, the membrane tissues begin to rupture and rupture, causing pain or swelling in the feet.
This complaint may be more common in the following cases.
If you are accustomed to turning your toes inwards while walking.
You walk, stand or run on hard surfaces for too long.
You should be overweight. The curved bow of the foot should be relatively high or the soles should be flat.
Your shoes may not be comfortable.
Symptoms of heel pain
Most patients with plantar fasciitis experience excruciating pain when they take their first steps down after getting out of bed. Or stand up after sitting for a long time. After taking a few steps, there may be some reduction in the stiffness or pain in the feet. But as the day goes on, the pain in the feet increases, and this pain intensifies when You may have to climb stairs or stand for long periods of time. If you have pain in your feet, especially at night, it is more likely that it is not a plantar fasciitis but a problem of tarsal tunnel syndrome.
Treatment
Here are some steps you can take to begin the process of preparation for mediation. Maintain a healthy weight. Proper weight will not cause your body weight to fall on your feet. Unnecessary pressure on your body is a major cause of heel pain.
Relax your feet, reduce activities that hurt your feet. Avoid walking and running on hard surfaces. Apply ice on the heel to relieve pain.
Rest your feet. If you suffer from this disease, do not keep your feet in constant motion.
Choose shoes that are soft and comfortable to support the curved sole of the sole.
Do heel pain relief exercises.
Always warm up your body before exercise or other physical activity. Excessive jumping movements can cause injury.
If you suffer from this disease, do not ignore it. Be sure to consult a doctor before changing your diet and exercise.
Exercise to get rid of heel pain
Exercise while sitting. You can be more useful and successful than sitting and exercising.
2. Roll your feet on a water bottle or other object of similar shape for one minute and repeat the same process on the other foot.
2. Keep one foot crossed on the other foot and pull the toe upwards. Hold in the same position for fifteen seconds then release and repeat three times. Then repeat the same process on the other foot.
2. Fold the towel and place it on the arch shape under the soles. And slowly pull both ends of the towel upwards. In the meantime, keep your knee perfectly straight. This will stretch your foot and bring it up for fifteen to thirty seconds. Hold until and repeat three times.
Stretch the shin. Stretching the shin can improve the health of the heels. Just lift one of your legs and hold for thirty seconds. Repeat this process three times on both legs.