A month back while getting down from my sons bunker bed I landed my left leg on the chair's leg frame. Since then I have heel pain. I only get the pain while getting up and if I do exercise without shoes. Im sure there is no fracture else I would have severe pain. May be I hit my heel bone. I have heard when you hit the bone, the pain takes many days to go away.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.
Wall calf stretch
Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day.
Hi sir You may be suffering from plantar fascitis If you have put on weight or changed your chappals or shoe or have increased walking or walking on rough surfaces these days this can cause plantar fascitis Other than biomechanical causes. Some systemic disorders also can cause this Try soft chappals and foot exercises as advised by physiotherapy specialist. Good luck.
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