Why is the heel pain after exercise?

The weather is getting hotter and hotter recently. Going out for a few minutes is like taking a shower. For the sake of beauty, insist on exercising, who makes himself want to wear a beautiful little skirt? However, after insisting on running for a few days and jumping the rope a few times, my feet did not agree.

1. Why is the heel pain after exercise?

Heel pain after exercise, is mostly Achilles tendonitis, that is, aseptic inflammation formed after acute and chronic strain of the Achilles tendon, manifested as obvious heel pain.

Another possibility is plantar fasciitis , The plantar fascia extends forward from the calcaneus to the toes, which can maintain the longitudinal arch of the foot. The inflammatory response, because it is fatigued, can be damaged. The Achilles tendon is attached to the back of the calcaneus, and there is a piece of insertion point, which is repeatedly stretched locally, forming an inflammatory response.

2. What factors can cause Achilles tendonitis?

.Excessive exercise intensity

Excessive exercise or training, frequent stretching and stimulation are most likely to cause local inflammation, which in turn leads to Achilles tendonitis. Therefore, whether professional athletes or amateur players, should try to avoid long-term high-intensity exercise.

2. Wear unsuitable shoes for exercise

Try to wear professional sneakers when exercising, shoes that are too large, too small, too soft or too hard are not suitable, wearing inappropriate shoes will not only affect the ankle In normal play, it is also easy to damage the Achilles tendon and induce inflammation .

3. Improper exercise posture

Improper exercise posture, such as excessive internal or external rotation of the toes when hitting the net, or unstable ankle landing when jumping and landing, can also easily lead to Achilles tendonitis.

Third, heel pain how to do?

. Rest

The symptoms of plantar fasciitis appear, the first thing to do is to rest the feet, Do not lift heavy objects, do not walk for a long time, stop climbing, jogging and other sports.

Many patients with heel pain do not realize the fact that their bodies have degenerated, and still love to climb mountains, jog, carry heavy objects, etc., which may cause plantar fascia injuries. Many people started to only have heel pain on one side, and they did not pay enough attention. Then, in order to avoid the pain, the burden on the other foot was increased. When they came to the doctor, they already had plantar fasciitis in both feet.

2. Change shoes

Shoes that are severely worn, too tight, and do not support the arch of the foot , need to be replaced in time.

The foot structure of many patients has been deformed, and the foot has disappeared. It is necessary to customize the insole to support the arch to prevent the collapsed arch from continuously pulling the plantar fascia.

Recommended : Patients with symptoms such as pain can go to a regular professional hospital to do a plantar pressure test , and customize the insole according to the characteristics of the plantar pressure distribution. When the lower limbs are loaded, this customized insole can effectively reduce the tension of the plantar fascia and reduce the damage to the plantar fascia caused by repeated stretching.

3.Exercise

toe grip can do toe grip contraction, help fascia maintain the arch of the foot. You can also put a small bottle under your feet, and then press it to roll, it is also a massage stimulation to the local area, which can improve circulation.

Fourth, how to prevent heel pain?

① Try to avoid wearing soft, thin-soled shoes;

② Wear heel pads on the heels to reduce local friction and injury, relieve heel pressure and relieve pain; , strengthen its anti-strain ability, reduce local inflammation;

④ warm water feet, supplemented by physiotherapy when conditions permit, can reduce local inflammation and relieve pain;

⑤ When there is persistent pain, some non-steroidal anti-inflammatory drugs should be taken orally Anti-inflammatory analgesic drug treatment;

⑥ If the pain is severe and seriously affects walking, partial block therapy is the fastest curative treatment method.

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