How to Relieve Heel Pain After the Holidays
Understanding the Post-Holiday Heel Pain
It’s January and for many of us, the holiday season has left more than just memories—it often brings with it the unwelcome gift of heel pain. At our clinic, it’s a common sight in January for patients to flood in with complaints of increased heel discomfort. But why does this happen after the holidays, especially here in Sydney and Australia? It all boils down to a “change of routine.”
During December, people are often caught up in the hustle and bustle of the holiday season. There’s stress about finishing year-end tasks, planning festivities, and quite simply, getting things done. This environmental stress results in physical tension—people tighten up and become more sedentary or, conversely, indulge in festivities that may include increased food and alcohol consumption. This leads to inflammation and a change in exercise patterns or routines. As a result, once people attempt to return to their regular schedule, the pain manifests itself more acutely.
But fear not! Here are some effective exercises and strategies to help manage and alleviate this post-holiday heel pain.
Exercises to Alleviate Heel Pain
- Dowel Exercise
– This exercise is excellent for loosening up fascia and can provide relief all the way up to your neck. Here’s how you do it:
– Place one foot on the dowel, taking some of your weight.
– Gently walk along the dowel. Remember, this may hurt at first.
– For an advanced version, place both feet on the dowel, stopping for four seconds wherever it feels sore.
– Adjust the force based on your discomfort level—it’s normal for it to hurt initially. If necessary, revert to using one foot at a time.
- Towel Flex Exercise
– Engage muscles associated with your plantar fascia using a towel:
– Place a towel on the ground.
– Flex your toes, move them up and down.
– This engages your arch and ankle muscles effectively. Repeat this motion 10 times, twice a day.
- Classic Calf Stretches
– Calf stretching can be beneficial, particularly if you’re tight:
– Push against a wall, hold the stretch for 30 seconds.
If these exercises aren’t providing the relief you need, other interventions like dry needling or manual release may be necessary. Persistent pain beyond three or four weeks warrants professional advice.
Staying Active Despite Heel Pain
We often advise patients with manageable plantar fasciitis to remain active, as complete rest isn’t typically beneficial for this condition. Post-holiday indulgence might make you eager to return to exercise, not only for weight management but also to enhance overall well-being. Active lifestyles often correlate with healthier habits, less indulgence, and improved digestion.
As a precaution, it’s important to emphasize that while these exercises can help, they are not a substitute for professional medical advice specific to your situation. If there is any hesitation, booking a professional assessment can be invaluable. Our clinic offers a 60% discount on initial heel pain assessments. Visit our website at Sydney Foot Solutions to schedule an evaluation tailored to your needs.
We hope this blog post was insightful and that our tips can help ease your heel pain. Remember, consistency with these exercises is key, and professional help is always available if needed. Here’s to a pain-free and active start to your year! BOOK HERE
