It’s easy to find the cause of heel pain. In many cases, our behavior makes it easy to diagnose, whether it stems from the exercise routines we do, or perhaps the repetitive lifting we do on the job. Regardless of what type of activity leads to heel pain, when it comes down to it, the cause is overuse.
With most occurrences of heel pain, symptoms can be helped by an array of treatments, ranging from simple exercises to surgical procedures. The variety gives heel pain sufferers some choices in how they would like to approach treatment, but some treatments certainly would be better than others depending on the severity of symptoms.
At Home Treatments
For mild pain that comes from the initial onset of a case of plantar fasciitis, treatment can begin at home. Keeping the plantar fascia ligament stretched is important to counteract any strain on the tissue. If the plantar fascia stays stretched and “warmed up,” the less risk there is for tearing the fibrous tissue.
One of the easiest ways to keep the fascia stretched is to take a wide belt and place its center under the ball of the foot. Keeping your knees straight, pull the belt upwards until the tissue along the bottom of the foot feels taut, and hold the this position for about ten seconds, then relax the foot and repeat. In addition, you might also want to take a tennis ball and roll it up and down the length of the foot. Rolling a tennis ball can be done at home, or even at the office, helping to keep and fascia stretched and loose throughout the day. It is especially important to do these exercises in the morning, as the fascia is particularly tight when we first get out of bed in the morning, and it also happens to be the time of day when pain can be at its worst.
The value of these simple, easy home treatments is that heel pain sufferers can help curb heel pain before it gets worse, and it helps minimize the risk of needing more severe or cumbersome forms of treatment.
Conservative Treatments That Keep You Moving
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