-Right heel always hurts, especially when getting up in the morning and going to the fields, the activity will get better after a while.
-Heel pain, especially difficulty landing after sitting for a long time.
-Standing for a long time hurts my heel.
Readers often leave messages saying that they have heel pain and want to know how to deal with it. Below, Dr. Clove will tell you how to deal with all kinds of heel pain.
What should heel pain do?
Pain is only a manifestation, causing pain for many reasons, for example, some toothache may be caused by myocardial infarction. Diseases that cause heel pain may not be as dangerous as myocardial infarction, and most of the time it is just because you stand too long and walk too much.
Therefore, when heel pain occurs, you can deal with it yourself according to the following methods.
1. Rest more and don’t stand long.
When heel pain occurs, every step is painful. Pay attention to rest, sit more, walk with less weight, and use crutches when necessary.
Friends who love sports do not need to exercise with pain at this time, let alone step on cobblestone roads.
Step 2: Ice on the pain area
Most heel pain is caused by local inflammation. Ice compress can relieve inflammatory pain. Ice bags and frozen mineral water can be used.
It is suggested that ice should be applied at least twice a day for 10-15 minutes each time, and the number of times in the first day or two can be increased as appropriate.
Step 3: Use painkillers
If the pain is obvious and even affects mood and life, you can take ibuprofen, paracetamol and other painkillers.
These painkillers can be bought in pharmacies, but they must be taken according to the dosage and usage specified in the instructions. If you suffer from gastric ulcer, liver and kidney diseases, you must use them under the guidance of a doctor.
Step 4 Choose a pair of shoes that fit your feet
Feet fit is not only the size of the shoe, but also includes the hardness of the sole, whether there is buffer function, etc. Thin-soled cloth shoes are not recommended, especially when running and jumping in the square. Choosing a pair of fit sneakers is also very important to relieve heel pain.
5. In some cases, you need to see a doctor.
In case of any of the following situations, you should go to the Department of Orthopaedics in time:
- Heel pain after falling from a height or other trauma; Not only pain, but also obvious redness or purple; Severe pain, unable to stand; After self-treatment, the pain did not relieve or even worsen. The pain lasted more than 2 weeks.
What are the causes of heel pain?
1. Foot fasciitis
Heel pain caused by foot base fasciitis is very common.
This disease is characterized by heel pain when getting up in the morning or standing on the foot after sitting for a long time. The pain intensifies when walking and relieves after walking a few steps, but it will worsen with the increase of walking distance or standing time.
For foot fasciitis, in addition to rest, ice application, painkillers and suitable shoes, you can also do some stretching exercises. If these methods do not work, you have to ask your orthopedic doctor if further treatment is needed.
2. Calcaneal fracture
The main cause of calcaneal fracture is that the foot follows the ground when falling from a height.
If heel pain, swelling, skin bruising and even inability to walk occur after falling from a high place, you must be careful of calcaneal fracture, and go to the orthopaedic department in time at this time.
Doctors will determine whether there is a fracture through X-ray and other examinations. If there is a fracture, plaster fixation or surgical treatment is required.
3. Calcaneal osteophyte
Osteophyte is also commonly known as [bone spur]. Calcaneal osteophyte may cause heel pain. But not all osteophytes cause pain.
There are many reasons for heel pain. In addition to foot fasciitis, calcaneal fracture, calcaneal osteophyte, bone tumor, Achilles tendon rupture, tendinitis and other diseases may cause heel pain.
Some diseases are not critical and can be handled by themselves first, but diseases such as bone tumors and Achilles tendon rupture must not be delayed and a doctor must be consulted in time.
It is necessary to clarify the cause of heel pain and to help with X-rays and other examinations. Don’t diagnose yourself just according to the characteristics of pain, so as not to delay treatment.
How to avoid heel pain?
As you can see, the causes of heel pain vary, and it is difficult to prevent heel pain from various causes. However, the following points are useful to avoid heel pain caused by overuse or foot fasciitis.
Step 1 Choose a pair of sneakers that fit your feet
First of all, the size is appropriate, wear it without hoop feet, and the five toes can move freely. The second is to choose heels, sports shoes and slope heel shoes, not flat shoes.
For those with flat feet or other foot deformities, it is recommended to consult an orthopaedic or rehabilitation doctor before choosing shoes suitable for them.
2. Playground should be soft
Soft floors such as plastic runways and treadmills are better than hard cement floors, which can reduce the impact of exercise on heels and knees. In addition, suitable sports shoes can also play a buffering role.
3. Warm up before exercise
Preheating should be done before any exercise, and attention should be paid to moving ankles and soles to avoid sports accidents such as sprain.
4. Obese people should lose weight
Obesity is not only a risk factor for [three highs], but also increases the burden on heels and knee joints.
You can use body mass index (BMI) to measure whether you are overweight. Body mass index: weight (Kg) divided by the square of height (M).
The normal weight is 18.5 ~ 23.9. If it exceeds 24, you should pay attention to [shut up and keep your legs open] and control your weight.
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