There are many kinds of sports, and different sports have different intensity and pressure on the heel. As long as you choose proper exercise, you won't aggravate the symptoms of heel pain.
However, it should be noted that it is best not to do high-intensity heel pain, which will cause more serious heel pain.
Can you run with heel pain? Heel pain is not recommended to run.
The common causes of heel pain are injury and aseptic inflammation. When running, the weight of the body frequently acts on the heel in a short time, which increases the heel pressure and friction, which will cause more serious injury or inflammation and lead to more severe heel pain. So it's best not to run with heel pain.
How to exercise with heel pain 1. Stretch your arch and lie flat on the bed, lift your legs straight, wrap the front of your feet with a hair, then pull your hair with both hands, stretch the ball joints and ankles at the root of your big toe until your knees are straight and your feet slowly point to your nose. This method can effectively stretch the heel fascia.
2. Pedal action Lie flat on the bed with your feet straight to simulate the action of riding a bicycle. This action can enhance the tension of plantar aponeurosis, enhance its strain resistance and reduce local inflammation.
3. Toe-holding method This exercise especially stretches the muscle tissue group under the plantar fascia, as long as you simply bend your toes and make a posture like holding a pencil.
4 Heel pain It is easy to take a proper walk and exercise. Exercise with little burden on the body and walking in leisure time will not only exercise the body, but also give the heel a great burden, but walking should not be too long, which will aggravate the strain on the heel. Therefore, walking is usually about 30 minutes, so don't cause fatigue and discomfort. If you feel tired, don't continue.
Swimming is very suitable for patients with heel pain. This kind of exercise has little pressure on the heel and hardly causes any damage to the heel. Swimming can accelerate blood circulation and mobilize all muscles, which is very useful for relieving heel pain.
Tai Ji Chuan is a traditional fitness program in China. Tai Ji Chuan pays attention to nature and harmony. When playing Tai Ji Chuan, he leans forward, which greatly reduces the burden on the heel and can also exercise. It is very suitable for patients with heel pain.