How can one incorporate an exercise routine with heel pain?

Question

Hello doctor,

I am a 35-year-old female, and I used to do a lot of exercise. Now, I am not able to do physical activity as I have severe heel pain. Due to this, I have gained weight. I do not have any other problems, and my period is regular. I am feeling very depressed as my weight is increasing. What can I do to increase my physical activity?

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

Common causes of heel pain include obesity, ill-fitting shoes, running and jumping on hard surfaces, abnormal walking style, injuries, and certain diseases. Plantar fasciitis is inflammation of the ligament that runs the length of the foot, commonly caused by overstretching.

Home care:

Use crutches to take weight off your feet.
Rest as much as possible for at least a week.
Apply ice to the painful area.
Take Acetaminophen or Ibuprofen for the pain.
Wear well-fitted, comfortable, and supportive shoes.
Use a heel cup, felt pads in the heel area, or shoe insert.
Wear night splints.

Try to do these exercises as a routine:

Heel spur exercises.
Calf stretching exercise.
Ball rolling exercise under the foot.
Foot stretching exercise while sitting.
Object grab and release exercise with toes.
Heel spur massage.
Foot stretching exercise with an elastic band or towel.
Inward foot rotation exercise while sitting (with an elastic band).
Heel raise exercise.

I hope this information helps you.

Revert in case of queries.

Regards.