Top Tips To Treat And Prevent Heel Pain

!±8± Top Tips To Treat And Prevent Heel Pain

Heel pain can occur at either of two places: the bottom of the heel or the back of the heel. The heel bone, the calcaneus, is the largest bone of the foot and bears our full weight during part of each stride. The painful heel, in almost all instances, is caused by excessive strain on one of the two major ligaments, and the pain occurs where these ligaments attach to the bone.

First, the Achilles tendon attaches at the back of the heel. This is the strongest tendon in the body and connects the muscles on the back of the calf to the heel. The force of contraction of the calf muscles enables us to stand on tiptoe and gives an extra thrust as we walk. Damage to this tendon attachment is called Achilles tendinitis. Frequently, there will also be tears in the tendon itself or in the lower part of the muscle.

Second, the heel spur syndrome affects the bottom of the heel. This is where the ligaments that make up the arch of the foot attach to the heel bone. These ligaments function like a bowstring to arch the foot, so they are under pressure every time we stand or step. If a problem at the bottom of the heel persists, calcium may develop in the inflamed area where the ligaments attach. The presence of the calcium spur may or may not cause additional pain. Many people have pain without visible spurs on X-ray, while others have spurs but no pain.

Usually heel pain is a simple result of a minor and forgotten injury. Unfortunately, since we strain the injured part every time we walk or stand, these problems can become a vicious cycle in which there is more injury, more inflammation, more injury, and so forth.

Rest, avoidance of further injury, and gradual resumption of activity as the pain subsides are indicated. Non-weight-bearing activities like swimming can be continued full tilt.

For Achilles tendinitis, rest the foot or feet. Use a shoe with a high heel wedge and a lot of padding, since this limits the stretch on the tendon. Warm up and stretch carefully for 10 to 15 minutes before exercise. Exercises such as tennis or walking uphill are not good; these stress the tendon. Remember that tight muscles on the back of the leg put extra strain on this tendon, so warm up with gentle toe touching or other stretching exercises for the calf muscles.

For the heel spur syndrome the activities to avoid are ones that cause pounding on the bottom of the heel. Heel padding will help, but support for the arch is even more important since this takes tension off the ligaments whose job it is to hold the arch. A strap around the foot at the level of the top eyelets on a shoe, secured firmly but not tightly by Velcro, can give good relief. Commercially made running shoes are sometimes very helpful. In most of these shoes the cushioning air cells break down after a few months, so you should change shoes even before they appear worn out. Don't worry about wearing a silly-looking shoe; forget fashion and concentrate on getting well. This kind of problem can take a year or more to resolve, or it may go away quickly. Keep trying.

Top Tips To Treat And Prevent Heel Pain

Cheap Citizen Corso Scott Paper Towels Coupon Top Quality Saved Soft Bounce Rebounder

The Achilles Tendon - Common Injuries

!±8± The Achilles Tendon - Common Injuries

The Achilles tendon is a unique tendon; it is able to sustain loads up to 17 times bodyweight, with minimal oxygen supply compared to a muscle and a long remodeling rate of greater than 100 days.
It is composed of 70-80% of two types of collagen. Mainly collagen type I, this has high tensile strength but is poor at sustaining shear forces, and collagen type III which lacks tensile strength. Despite its well-structured design, and its design for strength and acceleration and speed, the Achilles tendon is common to injury.

There are two main types of injury to the Achilles tendon: extrinsic or intrinsic damage. An example of extrinsic damage would be an Achilles tendon partial or full rupture. An Achilles tendon rupture occurs typically after the age of 30. A tendon rupture may occur because of a weak soleus muscle or more

commonly in athletes who play socially once a week. Some patients report pain several days/weeks beforehand. The mechanism of injury usually involves eccentric loading (fast ballistic action and sudden slowing). This is when the soleus and gastroc muscle (the main calf muscle) is on maximal stretch.2

An example of intrinsic damage would be an Achilles tendinopathy. An Achilles tendinopathy represents a wide range of overuse injuries - the most common are tendonosis and tendonitis. An Achilles tendonitis is inflammation around the tendon and an Achilles tendonosis is degeneration of the tendon. These types of injuries often result from training errors in adults who are in their 30s and 40s. Most commonly it is affected by activities that involve repeated impact loading of the lower limbs, especially in running and jumping activities. The healing process for an Achilles tendon is usually spread over three phases: inflammation, proliferation, remodelling. The initial inflammatory phase is about one week and begins immediately at the time of injury with immediate bleeding. Next is the proliferation phase, which can last up to one month. Initially, collagen type III is created, which is when the Achilles tendon is most prone to injury due to its weak tensile strength. At around the 12th to 14th day, the body starts to make type I collagen and starts to get stronger. At week three the remodelling phase begins. This phaseis the longest and the time taken to achieve near-normal levels tendon strength ranges from four to 12 months. The injury site will develop more collagen type I fibres, which will restore strength. A portion of the Achilles tendon will contain type III collagen fibres, therefore will always lack some tensile strength, and the final tensile strength can be decreased by as much as 30%.

The management of the Achilles tendon can be frustrating because the response of the tissue to treatment is slow. The healing process can be improved by physiotherapy, electrotherapy modalities and rehabilitation exercise. Knowledge of the healing response is important within rehabilitation as the first few days following injury, initially the injured tissue contains weak type III collagen and therefore has a significant decrease in tendon tensile strength (see above). Therefore eccentric exercise during this phase should be minimal as excessive stress of eccentric exercise may disrupt the healing process rather than encourage it.4 Eccentric training should be started at 2-3 weeks during the proliferation stage. Training should be continued throughout the remodelling phase, but healing of an Achilles tendon can take as much as 10-12 months to reach near enough normal function. However, regardless of the hard work put in during the remodelling phase, the injured tissue of the Achilles tendon will never match those of an intact tendon.

A method of preventing an Achilles tendon injury would be to introduce a heel raise; this would reduce the rate and range of eccentric load on the Achilles tendon. Additionally, a medial wedge to control the amount of pronation would reduce the shearing forces within the tendon, which is important as collagen type I fibres are not able to sustain shearing forces and hence lead to injury.6 Finally, changing the training programme may prevent injury, as excessive training may be putting too much strain on to the Achilles tendon.

A basic eccentric exercise programme would be:

o Bilateral heel raises with a straight knee
o Single-leg heel raises with a straight knee
o Single-leg heel raises with a bent knee
o Vary speed or add a load to progress exercise

If you would like to see Dr Solomon Abrahams to help identify and solve any knee conditions you might have he can be contacted through his website at www.quickrecovery.co.uk.

The Achilles Tendon - Common Injuries

Fuji Printer For Sale Top 10 Review Razer Imperator

!±8± Aetrex Women's Essence Carolyn Boot,Black Stretch Leather,5 W US

Brand : Aetrex | Rate : | Price : $163.13
Post Date : Nov 24, 2011 04:52:43 | Usually ships in 24 hours

Aetrex Women's Essence Carolyn Boot,Black Stretch Leather,5 W US

EB10WW05 Color: Black Stretch, Size: 5, Width: W (Wide) Available in Multiple Colors! Carolyn Ankle Wedge Boot by Aetrex Features: -Women's Carolyn Ankle Wedge Boot in Black Stretch. -Available in whole and half sizes. -Available in Medium and Wide width. -The outsole is constructed from rubber. -The upper is constructed from leather or stretch. -Part of the Carolyn collection. -Waterproof leathers, 4 way stretch fabrics and sealed seams. -Side zipper for easy on / off wear. -Elastic back gore stretches to fit wider calves. -14/8'' Lightweight PU wedge. -Innovative insole made from a combination of memory foam and PU for comfort and pressure relief. -Rubber sole for shock absorption and resilience. -Soft fabric linings for maximum comfort. -Aegis anti-microbial to protect against fungi, bacteria and algae. -TPU heel counter reinforcement for added stability. -Available in Black Stretch (EB10) and Black Leather (EB20). Need help finding or measuring the right size for you? Need to convert your size between country standards? Click here to see our Size Guide!

More Specification..!!

Aetrex Women's Essence Carolyn Boot,Black Stretch Leather,5 W US

Holtkotter Floor Lamp Reviews

Mid Calf Boots Vs Knee High Boots

!±8± Mid Calf Boots Vs Knee High Boots

A good pair of boots is a staple wardrobe item that never goes out of fashion, but the real trick is to find a pair that looks good with any outfit and can flatter any body shape. The most important consideration when looking for the ultimate pair of boots is the fit. Boots that don't fit properly are not only uncomfortable, but won't look good either. Knee high boots and calf length boots are the most flattering styles and can be worn with any outfit, be that a glamorous and sexy skirt, a business suit or a casual pair of jeans.

Having the perfect fit around the calf makes all the difference. If the boot is too tight, it can cause the calf muscle to bulge over the top, spoiling the line and looking less than attractive! Many high street boots are made to fit a standard size, which is of no use to any woman who doesn't fit this mythical profile. The best course of action is to contact a manufacturer or supplier of boots that offer a wide range of calf fittings to find the right boot for your leg shape. The length is also important. If a knee high boot is too long it can push against the kneecap and become uncomfortable very quickly. Again, specialist suppliers will be able to offer varying lengths to suit the 'real' woman's requirements.

An alternative to knee high boots are calf length boots, which reach the mid calf area. These work well with jeans or can be worn underneath trousers to elongate the appearance of the leg, particularly if they have a pointed, 'stiletto' type toe. They can also offer an alternative if you don't feel comfortable wearing knee high boots and prefer a shorter style.

Making sure that your boots fit properly will also increase the lifespan of the boot as well as ensuring that they look their best. A pair of properly fitted boots will put less strain on the leather, meaning that the fibres of the leather do not have to stretch as much to fit. It will also prevent the leather from cracking - if the boot is too loose it may develop folds which can split the leather very quickly, allowing water to seep into the interior of the boot, shortening its life and making the boot uncomfortable to wear.

Knee high boots are very versatile and can be worn for any occasion. Pairing a good, well-fitted pair of boots with an office outfit can give you a chic and stylish look that is also comfortable for extended wear. A popular style is to wear knee high boots over skinny jeans, giving the leg a streamline, elegant look but with a casual twist. If your calves are a little thicker than average, a narrow wedge heel can help to elongate your legs, making them look much slimmer. The key is versatility, and both knee high boots and calf length boots offer this. By making sure they fit the whole leg correctly and not just the feet, you can have a comfortable, stylish pair of boots that will go with almost any outfit and last you for many years.

Mid Calf Boots Vs Knee High Boots

Where To Buy Oxo Good Grips Salad Spinners

How to amusement Restless Leg Syndrome with Chriorpactic Care.

!±8± How to amusement Restless Leg Syndrome with Chriorpactic Care.

www.AskDrGoldberg.com 412-367-3778 3322 Babcock Blvd Pittsburgh, Pa 15237 Restless Leg Syndrome One of the most troublesome causes of poor quality sleep is Restless Leg Syndrome (RLS). If you have the urge to move your legs at night, which may include seldom painful, but always very annoying sensation in one or both legs such as tingling or pins and needles, you may be suffering from RLS. Symptoms of Restless Leg Syndrome Some of the other more common symptoms are unpleasant sensations in their calves, thighs, feet or arms, often expressed as Crawling Tingling Cramping Pulling Tense Burning Aching Gnawing Uncomfortable Itchy Electric Painful These sensations involved with Restless Leg Syndrome can occur anywhere from the thigh to the ankle. On or both legs may be affected. The symptoms usually occur when the person lies down or sits for prolonged periods of time, such as at a desk, riding in a car, or watching a movie. In an article by Dr. Donald Free in "The American Chiropractor," Free states, "The most effective treatment we have found to relieve the symptoms of Restless Leg Syndrome (RLS) is proper spinal manipulation." Have you ever thought of Restless Leg Syndrome as a "chiropractic deficiency"? In my opinion, Restless Leg Syndrome (RLS) should be considered a chiropractic specialty, since patients who experience its frustrating symptoms invariably have chronic sacroiliac subluxations that can be caused by many mechanical or structural problems:fallen arches ...

How to amusement Restless Leg Syndrome with Chriorpactic Care.

Best Prices Kettler Recumbent Bike