Sir, past from 10 days I am suffering with heel pain. Could you suggest any relievers.
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Heel pain can be caused by various reasons such as plantar fasciitis, heel spurs, achilles tendinitis, or a stress fracture. To relieve heel pain, you can try the following: rest your feet: avoid excessive walking or standing, and give your feet a chance to rest. Ice pack: applying ice to the affected area can help reduce inflammation and pain. Use an ice pack or wrap a few ice cubes in a towel and place it on your heel for 15-20 minutes several times a day. Stretching exercises: stretching exercises can help ease the tension in the plantar fascia and achilles tendon, which can be a common cause of heel pain. You can try calf stretches or plantar fascia stretches. Over-the-counter pain relievers: over-the-counter pain relievers such as ibuprofen or acetaminophen can help relieve pain and reduce inflammation. Supportive shoes and inserts: wearing supportive shoes or shoe inserts can help reduce the impact on your heels while walking or standing. If your heel pain persists or becomes severe, it's recommended to consult with a healthcare provider to determine the underlying cause and appropriate treatment plan. Feel free to consult me regarding this. Message me on whatsapp +mobile. My consultation fee is only rs. 50! take care. Wish you health.
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Prevention: maintain a healthy weight. Choose supportive shoes. Don't wear worn-out shoes. Heel pain apply ice use an ice pack or cold compress on your foot for 10 to 15 minutes at a time. This is especially beneficial at the end of a long day or when you?ve spent a lot of time on your feet. Or, roll a frozen water bottle under your foot. This method incorporates a bit of massage, relieving tightness in the bottom of your foot. Massage. Massaging the arch of your foot helps to relieve pain and promote mobility. Use your fingers and knuckles to deeply massage your foot for 1 to 5 minutes at a time. One technique is to place both thumbs at the center line of your arch and move them to the outer edges of your feet. Inserts. Use cushion inserts in your shoes for additional support and cushioning. Inexpensive options can be purchased off the shelf. Wear supportive shoes with thicker soles and extra cushioning for additional support that can help to reduce tension in the plantar fascia. Kinesiology tape can be used to improve arch and heel support. Night splints. Many people find quick and effective results by using night splints. They can be worn while sleeping to stretch the plantar fascia. They help to keep the plantar fascia relaxed and prevent you from pointing your feet down. Exercise foot flex use your hand to pull your toes back toward your shin. Hold this position for about 30 seconds .do each side two to three times. Toe towel grab place a small towel under your foot. Curl your toes to grip the towel. Raise the front of your foot off the floor. Hold this position for a few seconds. Release the towel as you lift up your toes and spread them as far apart as possible. Heel and calf stretch to do this stretch: 1.stand facing a wall. 2.place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees. 3.lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg. 4.change legs and repeat. 5.do this stretch twice for both legs. Golf ball roll roll a golf baell under your right foot. Continue for up to 1 minute. Do each foot two to three times.
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