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How Can Pain Behind The Heels Be Treated?
i was walking today and felt a pop in my ankle. the pain has progressively gotten worse and I am unable to point my foot upwards. I can point my foot down however there is pain. all the pain is located in the back of my heel and it feels very tight on the bottom of my foot.
Wed, 4 Apr 2018
Hello,
As per your clinical history is concerned please follow-
1) Do a clinical examination by your doctor[Orthopedic]and do an ultrasound to confirm it.
2) Do take OTC painkiller like [Ibuprofen] and consult with your physio for a specific exercise plan.
Do follow lifestyle modifications -
1) Try to Increase your activity level gradually. If you're just beginning an exercise regimen, start slowly and gradually increase the duration and intensity of the training.
2) Try to avoid activities that place excessive stress on your tendons, such as hill running. If you participate in a strenuous activity, warm up first by exercising at a slower pace. If you notice pain during a particular exercise, stop and rest.
3) Choose your shoes carefully. The shoes you wear while exercising should provide adequate cushioning for your heel and should have a firm arch support to help reduce the tension in the Achilles tendon. Replace your worn-out shoes. If your shoes are in good condition but don't support your feet, try arch supports in both shoes.
4) Try to stretch daily. Take the time to stretch your calf muscles and Achilles tendon in the morning, before exercise and after exercise to maintain flexibility. It is especially important to avoid a recurrence of Achilles tendinitis.
Hope I have answered your query. Let me know if I can assist you further.
Regards,
Dr. Uday Nath Sahoo
As per your clinical history is concerned please follow-
1) Do a clinical examination by your doctor[Orthopedic]and do an ultrasound to confirm it.
2) Do take OTC painkiller like [Ibuprofen] and consult with your physio for a specific exercise plan.
Do follow lifestyle modifications -
1) Try to Increase your activity level gradually. If you're just beginning an exercise regimen, start slowly and gradually increase the duration and intensity of the training.
2) Try to avoid activities that place excessive stress on your tendons, such as hill running. If you participate in a strenuous activity, warm up first by exercising at a slower pace. If you notice pain during a particular exercise, stop and rest.
3) Choose your shoes carefully. The shoes you wear while exercising should provide adequate cushioning for your heel and should have a firm arch support to help reduce the tension in the Achilles tendon. Replace your worn-out shoes. If your shoes are in good condition but don't support your feet, try arch supports in both shoes.
4) Try to stretch daily. Take the time to stretch your calf muscles and Achilles tendon in the morning, before exercise and after exercise to maintain flexibility. It is especially important to avoid a recurrence of Achilles tendinitis.
Hope I have answered your query. Let me know if I can assist you further.
Regards,
Dr. Uday Nath Sahoo
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