How should I adjust my running and walking posture if my heel pain is caused by running or walking?

I want to ask, do you get anything if you don't pay? Who hasn't experienced pain here and there? However, we must not let go of practice because of this, but should reduce the amount appropriately, let the body adapt, and then slowly increase the amount of exercise when the body adapts.

Let's talk about this heel pain, the most likely thing is that the foot hits the ground wrong when running, we must not hit the ground with the heel hard, but lift the heel lightly and lift it immediately, and try to put the strength of the body on the sole of the foot and lean forward slightly. It is not easy to have a sore heel when running this way, and of course a pair of running shoes to protect your heel is also very important. Another heel running pain is also related to diet, age, weight, people with high uric acid, obese people, people who don't rest enough are prone to heel pain, the solution is to see what kind of reason you have to correct, and appropriately reduce the amount of exercise, because often pain is a warning of excessive exercise.

No matter what, you can't let go of practice, but you must follow the principle of gradual progress and make exercise a must-do every day! I wish you all great health! <>

If you find that your running heel pain has not been resolved, then you can self-diagnose from the following aspects, and if you take the right medicine, you may be able to solve the problem that has been bothering you for a long time. First, look at the environment in which you are running. Is the venue excellent?

Do you spend a lot of time running on roads or concrete roads? The hardness of the cement pavement is well known, and the tear he causes on the Achilles tendon is also large. Heel pain, it is best to run on the softest field.

Second, be careful to reduce uphill and downhill running, as well as running on uneven surfaces, which can lead to a wider pull of the Achilles tendon when running, resulting in increased inflammation. <>

Your condition is heel pain, and you can do a self-examination according to the following articles, or go to a specialist hospital for treatment.

What is heel pain

Heel pain is a kind of heel pain caused by a variety of chronic diseases, such as heel fibrofatty paditis, plantar fasciitis, Achilles tendon insertitis, posterior heel bursitis, calcaneal bone spur, etc.

Symptoms of heel pain

Most of the patients with heel pain are on one side, but there are also those who suffer on both sides at the same time.

Characteristic symptoms: The pain is most pronounced when you get out of bed in the early morning, and it is called "initiation pain".

Pain may be relieved to some extent after a period of activity. No pain at night, and if it is present, it should be differentiated from tumor, tuberculosis, or other lesions. There is no redness or swelling on the calcaneal surface, and there may be limited focal tenderness at the medial calcaneal tubercle.

What is plantar fasciitis

Plantar fasciitis is a common and frequent clinical disease, and it is the main cause of heel pain, accounting for 80% of all patients with heel pain.

Plantar fasciitis is a chronic painful condition in which the plantar fascia is located in the calcaneal area.

The real name of plantar fasciitis should be degenerative changes in the plantar plant. So the plantar fascia "inflammation" is not inflammation.

Plantar fasciitis**

Plantar fasciitis is caused by excessive tension in the fascia of the plantar of the foot, resulting in degenerative changes of the fascia.

In addition to physical causes, more and more literature points out that the forward tilt of sneakers worn during exercise is also one of the important causes of plantar fasciitis. When the foot hits the ground, the cocking of the toe gives additional tension to the tense fascia.

Symptoms of plantar fasciitis

Plantar fasciitis often has an insidious onset, usually has no history of trauma, and the onset is slow, rarely due to excessive exercise.

Acute injury: pain at the heel force.

Fear walking. Examination reveals heel swelling.

Tenderness at the heel.

Limp gait. Chronic patients:

Getting out of bed in the morning and walking in pain.

Walking pains after prolonged immobility.

In both cases, the pain subsided after a few steps of walking, but worsened with more time spent walking or standing.

As the disease progresses, any weight-bearing activity causes pain, the patient is unable to run and jump, and the pain can radiate to the arch of the foot in patients who stand for long periods of time.

Human feet bear the weight of the whole body, so if you usually walk too much, exercise too much, or wear shoes that are too hard and uncomfortable, and cracked heels and other reasons will cause people to walk heel pain. After the symptoms of walking pain appear, we need to find ** according to the symptoms, and then treat ** through the right method**. So, what's the deal with calf pain when walking?

Reduce the amount of time you spend standing and walking. After the symptoms of walking heel pain appear, the first thing to do is to reduce the time of standing and walking, pay attention to rest, and wait until the symptoms are completely gone, and then resume normal activities. Wear soft shoes.

Heel pain when walking, wear soft and comfortable shoes, do not wear hard shoes and high heels. Take the flat road. When walking, try to avoid bumpy roads and choose easier roads.

Apply warm compresses and wash. Symptoms do not resolve despite the above methods. Under the guidance of a doctor, you can use some traditional Chinese medicine that has the effect of invigorating blood and removing blood stasis, and then apply a hot compress and wash.

In fact, heel pain is mostly related to inflammation, such as Achilles tendonitis, fasciitis, etc., and plantar fasciitis is the most common, and many patients are diagnosed with plantar fasciitis when they come to the doctor.

How do you know? If you stand for a long time, or sometimes you get up in the morning, you just get off the ground and just walk, your heels are sore; After a short rest, the pain subsides, but as the intensity of the activity increases, the pain returns. These are all features of plantar fasciitis.

Control your weight and don't eat all kinds of health supplements. Eat a balanced diet with plenty of fresh fruits and vegetables and calcium-rich foods to help replenish the body's vitamins that fight inflammatory factors and promote bone health.

This may be due to injury to the tendon in the heel, muscle strain, or severe symptoms of gout, lack of kidney qi, and deficiency of qi and blood. First of all, it is necessary to clarify the specific cause of your pain, and then treat the symptoms**, eat more fresh fruits and vegetables, reduce exercise, and maintain sufficient rest.

It may be that you have Achilles tendonitis or gout, and you have a fungal infection of your feet; First of all, you should keep your feet dry and clean, wash your feet frequently, strengthen the care of your feet, and carry out appropriate massage through corresponding medications.

It may be plantar aponeurositis, radiculitis, or fracture. In life, you must go to the doctor in time, and then you can soak your feet in hot water or go for a massage.

I have practiced taekwondo for four years, because taekwondo mainly focuses on the legs, so I basically understand most of the problems about the legs, and the landlord can rest assured to adopt them.

The causes of running heel pain can be boiled down to the following:

1. Poor running shoes: Inferior running shoes will backfire, not only ineffective, but also seriously hurt your feet.

I once had my big toe flip out of my big toe's entire nail because I bought a bad quality running shoe, and my heel hurt so much! ）

PS: Pay special attention to this, if it is an inferior running shoe, it must be replaced immediately!

2. Not running for too long: Because you haven't run for too long, you will have fatigue in all parts of your body, and your heel is also a part of it.

It's not a big deal, just get used to it. ）

3. Running too often: Our feet also need to rest, and constantly letting it work will inevitably overdraw.

This only needs to adjust the exercise plan, for example: run for three days and take one day off, and the symptoms will be alleviated. ）

4. Lack of nursing after running: This is the most serious, if you do not take care of it, it will form a stubborn disease over time.

It is recommended that after each run, you must massage locally and soak your feet in edible white vinegar for 30 minutes. ）

PS: Of course, it doesn't have to be like this every day, it's OK twice a week!

Final summary: The landlord is looking for which reason he belongs to, or both, and it will be okay to deal with it in a targeted manner.

From 5:10 a.m.

Run: 6 km.

Jump rope: 1000

Sit-ups: 150

Push-ups: 150

Sprint: 6 trips.

ps: Training 5:1, practicing for 5 days and taking a day off, so repeatedly, I am very healthy now, basically no problems.

Always have a sore heel while running? Self-relief in 3 minutes.

It is recommended to buy a pair of running shoes, which saves effort and will better protect the feet, some people are not naturally suitable for running, try not to hit the ground with the heel when running, I hope it can help you.

Lean forward slightly when running, use the forefoot to run, remember to coordinate your breathing and pace, and swing your hands rhythmically.

Heel pain is more common during long-distance running, which is often caused by the wrong posture when the foot lands, especially if the foot lands too hard or the heel lands first. There are also cases caused by feet falling on hard objects such as stones and squeezing their feet, which are normal physiological phenomena. Just wash your feet with hot water and rest for a few days and you will get better.

If the heel hurts very badly, it is ineffective, it is a problem with the heel and needs to be taken seriously. There are three diseases that cause heel pain, one is calcaneal periostitis. One is bursitis under the calcaneus. The other is fat paditis.

What they all have in common is that they both have significant pain and tenderness. Calcaneal periostitis is most painful when the forefoot lands on the ground, whereas subcalcaneal bursitis and fat paditis do not hurt when the forefoot is pushed on the ground and only hurt when the heel hits the ground. The difference between the latter two is that subcalcaneal bursitis has a movable cystic mass under the calcaneus and the pain range is more limited, whereas fat pad inflammation has no cystic mass and the pain area is larger.

Pay attention to the focus of your feet when running, in fact, when running, the foot lands from the outside of the back heel and then passes to the forefoot, do not directly use the back heel to land directly on the ground, which aggravates the use of your hind foot, and you will feel pain in the back foot in the long run, in fact, it has been a sports injury. However, it is necessary to distinguish whether it is tendon pain or not, and if it hurts, you should stop exercising for a while.

Attention you who love running! Be vigilant with heel pain after running! Experts teach you how to prevent it.

A bai may not warm up before running

That kind of muscle, tendon or something, may be susceptible to injury, and.

version and cement floor or something is harder, the pressure on the bones is greater, the land and plastic are less hurtful to the legs and feet, and your 190 shoes don't know whether they are suitable for jogging, the softness of the foundation and the design to protect the ankles in many aspects. . . If it always hurts, just rest first, don't run, and recuperate for a while to see the situation.

If you don't have the right running position, you should run on the ball of your forefoot, and you should wear comfortable running shoes.

Always have a sore heel while running? Self-relief in 3 minutes.

In life, there are many people who always feel heel pain when walking, in fact, they don't walk for a long time, but the heel pain is like being pricked by a needle, what's going on? Let's break it down!

1. Heel bone crack.

When your heel is subjected to excessive pressure or **, it will cause bone cracks, which will lead to foot pain and inability to walk.

2. Plantar fasciitis, Achilles tendonitis, bursitis.

You know, the plantar fascia, Achilles tendon, and bursa are all part of the body that keeps a person walking normally and strengthens the bounce force, and when these parts of your foot are injured and infected with inflammation, but you don't know that you continue to walk, then heel pain will occur.

3. Achilles tendon rupture, calcaneal spur, calcaneal fracture.

Problems with the calcaneus are generally common in the elderly, but these problems can make it difficult for people to walk.

Actually, there are many reasons, but to determine which factor you are, you need to go to a regular hospital and ask a doctor and follow the doctor's instructions**. Don't keep walking when your heel hurts, it's important to be healthy.

So, in addition to seeking medical attention, there are also ways to relieve heel pain, you may wish to learn about it.

1. Rest your feet more.

Heels hurt because you're walking too much, so stop and rest.

2. Change into a comfortable pair of shoes.

Some people wear shoes that don't fit well for other reasons, which can lead to heel pain. At this time, it is necessary to change into a suitable pair of shoes immediately and stop being stubborn.

3. Cold and hot compresses.

When you feel pain in your heels, stop and start applying a cold compress right away, and then continue to apply the hot compress two to three times a day after two days, so that the pain will be much less.

This is a very normal phenomenon that many people usually experience after exercising. Soaking your feet in hot water will work well as a result of not exercising for a long time, but if it doesn't get better after a long time, you need to see a doctor!

There are many causes of heel pain, such as Achilles tendonitis, plantar fasciitis, or heel bone spurs. It is directly related to long-term large exercise and overwork. In terms of **, you should rest for a while and don't walk too much.

At night, you should often soak your feet in hot water, and the pain can be obvious, and you can use the heel of the heel. Bone square. Generation.

Patches to help with relief. Particularly significant pain may be considered for local occlusive injection or small needle knife**. There must be a gradual process before exercising after the pain has been relieved.