Foot and ankle exercise for injury recovery.🦶🏼

There Are Many Forms of Heel and foot  Pain

There are many people who endure some type of heel pain at least once in their lives. This may appear in the form of specific foot conditions which may include plantar fasciitis, Achilles tendonitis, sprains and fractures. There may be simple measures that can be implemented to reduce a portion of the pain and discomfort that is associated with heel pain, including wearing shoes that fit properly, using inserts in the heel area of the shoe which may aid in providing additional cushioning, or wearing a splint while you sleep. This may help to stretch the foot while sleeping occurs. If you are experiencing any form of heel pain, it is advised to speak with a podiatrist who can determine the cause, and offer correct treatment techniques.

Many people suffer from bouts of heel pain.

Causes of Heel Pain

Heel pain is often associated with plantar fasciitis. The plantar fascia is a band of tissues that extends along the bottom of the foot. A rip or tear in this ligament can cause inflammation of the tissue.

Achilles tendonitis is another cause of heel pain. Inflammation of the Achilles tendon will cause pain from fractures and muscle tearing. Lack of flexibility is also another symptom.

Heel spurs are another cause of pain. When the tissues of the plantar fascia undergo a great deal of stress, it can lead to ligament separation from the heel bone, causing heel spurs.

Why Might Heel Pain Occur?

Wearing ill-fitting shoes
Wearing non-supportive shoes
Weight change
Excessive running

Treatments

Heel pain should be treated as soon as possible for immediate results. Keeping your feet in a stress-free environment will help. If you suffer from Achilles tendonitis or plantar fasciitis, applying ice will reduce the swelling. Stretching before an exercise like running will help the muscles. Using all these tips

First aid for ankle pain :

Rest. Avoid activities that aggravate pain, swelling or irritation.

Ice: Use an ice pack or ice slush bath immediately for 15 to twenty minutes and repeat every two to 3 hours while you're awake. ...

Compression: to help stop swelling, compress the ankle with a bandage until the swelling impasses. ...

Elevation.

Foot and ankle exercise for injury recovery.🦶🏼
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1)Towel calf stretch 

Looping a towel around your foot, pull the back until you start to feel a concerted stretch in your calf muscle. Hold the position for 30 seconds. Start with three sets of 10 exercises for each leg, and work your way up to three sets of 30 exercises.

2)ankle pump up 

To begin, point your toes upward like you are trying to touch your toes to the front of your shin. Hold this position for 30 seconds, maintaining constant tension, and release. Repeat 5 times for each leg.

3)Ankle pump down

point your foot and toes downward as far as you can go. You should feel your calf muscles flexing at the back of your leg. Hold this position for 30 seconds, maintaining constant tension, and release. Repeat 5 times for each leg.

4)Toe Raise 

exercise helps to strengthen your toes and calf muscles. Holding a wall or counter for balance, and rise up onto your tiptoes as far as you can go without pain. Hold the position for 10 seconds, maintaining the tension, and release.

Start with three sets of 10 exercises, and work your way up to three sets of 30 exercises. As you get stronger, you can begin to do single-leg toe raises, which places additional weight on each leg.