How to reduce Heel pain

Heel pain is the most common foot problem,and affects about two millions American every year.The most common form of heel pain, is pain on the bottom of the heel. It tends to occur for no apparent reason and is often got worse.To understand the cause of the pain one must understand the anatomy of the foot and some basic mechanics in the function of the foot.The pain can be a sharp, searing pain or present as .a tearing feeling in the bottom of the heel.A pad of fat in your heel covers the plantar fascia to help absorb the shock of walking. Damage to the plantar fascia can be a cause of heel pain.
The most common complaint from plantar fasciitis is a burning, stabbing, or aching pain in the heel of the foot

What is Plantar Fascities

Plantar Fascia is a band of Tissue, Much like a tendon.that start at your heel and goes along the bottom of your feet. It attaches to each one of the bone that form the ball on your foot

The Plantar Fascia work like rubber band between the heel and the ball of your foot to form the Arch of your foot.If the band is short you will have a high arch, and if  it long you will have low arch.plantar fasciitis is usually located close to where the fascia attaches to the calcareous, also known as the heel bone.

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What causes heel pain?

• Person becoming very active in short period of time
• Being flat -footed or having high arch.
• Person who spending most of the day on you.r feet.
• Obesity and overweight.
• Diabetes.
• A person get older,The plantar fascia become less like a rubber band and more like a rope
• that don't strecth very well.

Plantar Facilities is a serious, painful, and progressing illness that occurs when the long, flat ligament along the bottom of the foot develops tears and inflammation. Serious cases of plantar fasciitis can possibly lead to ruptures in the ligament. This ligament is called the plantar fascia and it extends your five toes and runs along the bottom of your foot.

Treatment

If your job includes long standing on hard floor,or standing in one spot for long periods. place some type of

padding on the floor where you stand.If you walk or run a llot cut back a little.

Heel strecth exercises

Place your hands on a wall in front of you while placing one foot in front of the other. Keeping both your heel flat on the ground, bend your knees so that you can feel the lower part of the leg stretch. Hold this position for about 15 seconds and repeat this stretch several times.

Belt strecth to heel pain

 Take a wide belt and hold one end in each hand. Place the center of the belt over the ball of the foot. With your knee straight, pull your ankle back toward you using the belt and the muscle on the front of your leg. Think about reverse stretching your arch. Pull back and hold for ten seconds. Relax and repeat for five to ten minutes

How to strenghten and ease your chronic knee pain

Chronic knee pain is a common complain for people of all ages.
But the good news is you don't have to live with the pain.


Most common knee problem are chronic injuries,Such as Knee sprain,or ligament tear.


Chronic knee problem are caused by wear and tear,and arthritis of the knee.
knee problem are more prevalent in older people,because over time wear and tear can lead to Cartilage thinning,leaving to the bone to absorb the stress of the knee.
that is when the pain set in.


We don't have to sit around and suffer


There are natural ways to relieve pain and pressure
A person may go through water therapy exercises to relieve the stress  on  the knee and help to ease the pain,and straighting the muscles.


Chronic knee pain affects each person differently,some people may have more pain,and different
symptom despite the deterioration of the joints.
Some may  have pain and stiffness that may have interfere with daily activities.


There is no treatment to stop erosion of the cartilage in the joints, but there are ways to improve joints function.There are natural ways to relieve pain and pressure






These are some simple exercise you must do to increase flexibility and straighten the knee.

Stretching

Stretching is one important type of exercise for the knee.

This will help to build muscle and strength.

Stretching also loosen the muscle,and improve flexibility prevent pain and injury.

Squats

The first thing you need to posses is balance,balance is needed.

Squats is a powerful exercises to straighten your legs and knee by working them through a full range

of motion.regular squatting will help you maintain the flexibility.


squatting is one of the best exercises for building muscle and strength.do these two exercises for the next three to six weeks and you  will see the results,and remember always strecth after the squat
you can repeat the squats exercises about 10-21 rep. Please dont over do,you should not feel any pain doing this excercis if any pain stop and make sure you dong it right.

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