At the age of 16, I started exercising regularly. This decision drastically changed my life for the better. I lost an enormous amount of weight and went down three dress sizes. Unfortunately, I had to undergo orthopedic surgery 8 years ago to remove torn cartilage from my left knee. After my surgery, I was afraid to work out due to the continual swelling in my knee. Thankfully, I made an appointment with my orthopedic doctor to talk about this issue. This medical professional prescribed a comfortable and protective knee brace for me to wear while exercising. On this blog, I hope you will discover how an orthopedic doctor can help you exercise again.
Are you experiencing heel pain and want to visit an orthopedist to have it looked at, but your appointment is not for a few days? If so, you'll definitely want to know some tips for dealing with your heel pain at home.
Rest Your Heel
One of the easiest things that you can do is simply give your heel some rest. Get off your feet whenever possible so that you are standing much less during the day. If you have a job where you are on your feet during the day, try to take breaks when you can. Don't give yourself more walking to do than what is necessary.
Switch Up Your Exercise Routine
Trying to stay active but your heel is still bothering you? Try some alternative exercises that are not going to put as much pressure on your heel. This includes swimming laps at a local pool, riding a stationary or outdoor bike, or even using an elliptical. All of these limit the impact on your heel and can feel much better as a result.
Stretch Your Connecting Muscles
You will also want to try stretching the muscles that connect to your heel, especially the calf muscles. Try stretching these muscles after you have been resting for a long period of time, such as when you are getting out of bed first thing in the morning. This will help your heel feel better and avoid risking a potential tear.
A simple stretch that you can do involves using a towel. Start by sitting upright and put the towel around the foot that is hurting you. Grab onto each end of the towel with each hand, and then pull back gently for several seconds. It may be just what you need to get those muscles more relaxed and prepare you for your day.
One way to avoid pain while stretching is to avoid stretching when your muscles are cold, and to avoid stretches that involve bouncing. You should definitely stop stretching your heel if you are experiencing pain.
Use Arch Supports
You can also purchase arch supports that you will put into your shoes to help you get by over the next few days. Arch supports are designed to prevent your foot from flattening out and promote healing. You do not want to use an insert that is soft because it doesn't have the support that you need to prevent the arch from flattening.
Keep these tips in mind when experiencing heel pain.
Share15 November 2022
