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Heel pain can be caused by a number of things such as heel spurs (or bone spurs), Achilles tendonitis, and plantar fasciitis.These treatments should help relieve the pain.
The first treatment is rolling out the bottom of your foot with a frozen water bottle. This not only helps stretch out the fascia underneath your foot, but it also helps decrease inflammation and irritation with the ice.
The next treatment is soft tissue mobilization of the bottom of the foot or your plantar fascia. When the fascia is irritated or inflamed, it can cause heel pain. Often you can feel the adhesions and scar tissue while massaging the foot.
Another great treatment is using a heel insert. The folks at Heel That Pain sent me their heel seats. Their heel seats have extra cushioning and support to help take pressure off the heel and the Achilles tendon. They come in various sizes and are easy to add to your existing shoes.
Next is a runner’s stretch. This will help stretch out your calves and Achilles tendon that could be putting pressure at the heel.
Finally, is a plantar fascia stretch on a step. This is a great way to stretch the plantar fascia, Achilles tendon, and the calf area. These all can cause heel pain.
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