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The Top 3 Tips For Heel Pain

heel pain 1Do you suffer, or have you ever suffered with heel pain? Well I have, and I know how excruciating it can be. That first step in the morning can be a doosie. But you know you have to get out of bed, so you stumble to the bathroom, then, usually within about 10-15 minutes the pain subsides.

You are then lulled into a false sense of security that the pain has gone, only to find that everytime you rest, then have to get back on your feet, that the pain is back, and usually with a vengeance!

I am constantly asked: ‘What can I do about my heel pain?’

Today, I am going to give you my top 3 tips to help your heel pain:

1. Change your shoes

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This hint not really well received by women, especially those who love to wear their high heels or ballet flats. Neither shoe is great for long term wearing, and tends to exacerbate your heel pain. Ideally, if you could get into a jogger with a great cushioned sole will help. If wearing a pair of joggers full-time is not possible (except for personal trainers), then think about what activity you have to do, and wear the appropriate footwear. So you may have a dress code at work when it comes to your shoes, but all the walking you have to do to get to and from work is substantial, so why not wear your joggers, then change at work. Don’t stand on hard surfaces with no shoes, or poorly cushioned shoes.

2. Stretch Your Calves.

calf stretches
In every paper about heel pain, this is one of the few stretches that all the experts agree upon. You need to stretch the two muscles in the back of your legs, the gasctrocnemius and the soleus. Lovely names, and highly unforgettable, but all jokes aside, if these muscles are tight, you have a higher chance of heel pain. Look at our illustration, and if you need help, give us a call.

 

 

 

 

3. Roll your foot over a golf/tennis ball.

tennis-ball-foot-massage
Although this can be painful to start, it helps reduce your heel pain considerably. Roll the ball along your foot, from the ball of your foot, all the way back to your heel. The harder the ball, the better it works, or if you can’t stand the golf ball, try a tennis ball, it is a little softer. Gradually increase the force on the ball as the pain subsides.

 

 

Now if you have tried all of these suggestions, and still not getting any pain relief, give us a call on 9542 3491, and we will get rid of that pain!
Thanks for reading,
NarelleIMG_1546

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Shop 2/17-19 East Parade
Sutherland, NSW 2232

Tel: 02 9542 3491
Email: info@sutherlandpodiatry.com.au