Planets in Retrograde -- The Basics
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Rebecca Brents
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Fifteen Ways to Fight Heel Pain |
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Fifteen Ways to Fight Heel Pain
Part 2
by Christine Dobrowolski3. Stop running or walking:
Aerobic activity is important to maintain and cross training can help. Try biking or swimming. Most walkers hate the stationary bike at the gym, but remember this isn't forever. Don't drop your heel when you bike and try to avoid standing and hills if you cycle outdoors.
If you participate in spin classes, you may need to modify the class to avoid further injury to the foot. The recumbent stationary bike may place excess stress through the arch because of the position. The classic stationary bike is more appropriate.
4. Use an ice massage:
Freeze a sports water bottle or a juice can and place it on the floor. Roll your foot over the water bottle for at least 20 minutes twice a day. This helps decrease the inflammation in the foot while stretching out the arch.
5. Use a contrast bath:
Icing helps decrease inflammation occurring within a 48-72 hour period. To help decrease chronic inflammation, try contrasting between ice and heat. Start with an ice pack on the heel and/or arch for 5 minutes.
Switch to a heating pack or a hot water bath for 5 minutes. Alternate between the two for 20- 30 minutes 3-4 times a week. This may be more time consuming than the ice pack alone, but can bring considerable relief.
6. Roll a ball under your foot:
Take a tennis ball, soft ball or even a rolling pin and roll your foot over it to help stretch out the plantar fascia. This can be done while watching TV or reading the paper.
Rolling the foot over the tennis ball can also be done at work if you have a desk job or during a lunch break. (This should not cause pain. Don't continue if you have pain).
7. Stretch your calf in the morning:
If you have pain in the morning upon waking, place a towel or a belt on your dresser. Before you get out of bed, wrap the towel or belt around the ball of your foot.
By pulling the foot towards you and keeping your leg straight, you should feel a stretch in the back of the calf. This will also stretch the bottom of the foot. This is not time consuming or difficult to do, but it does require adjusting to a new routine.
8. Stretch your calf throughout the day:
Spend about 5-10 minutes each evening stretching the calf as described above or with the runner's stretch. To really help keep the calf and the bottom of the foot stretched out, try and stretch for 30 seconds, 10 times a day.
E-mail: tainner1@sbcglobal.net
Author's URL: Ski Publishing
Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. Dr. Dobrowolski has published articles in The Lower Extremity and The Journal of Foot and Ankle Surgery. She has co-authored a chapter in the McGlamry's Comprehensive Textbook of Foot and Ankle Surgery. You can learn more about Dr. Dobrowolski and her book at Ski Publishing.
Enchanted Spirit assumes no liability for health care recommendations or treatments discussed by individual authors whose work is published on our website.
The information here is offered to help in your research and investigation of possible ways to manage your own health care issues. Common sense as well as solid professional advice from your own trusted medical care specialist or personal holistic health care practitioner should always be part of managing your health care choices.
I hate a fellow whom pride, or cowardice, or laziness drives into a corner, and who does nothing when he is there but sit and growl; let him come out as I do, and bark.
~ Samuel Johnson ~
Born September 18, 1709
| Sniffing Out Mindfulness | Alternative Health Hints Contents |
Your Body is a Map of Your Consciousness |
Astrology Tarot New Age (Home) / Alternative Health Hints
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Last updated October 26th, 2004
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