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All Posts in Category: Foot & Ankle

fat-pad-contusion

Watch Out! These are 5 Warning Signs of a Fat Pad Contusion

The fat pad protects the heal bone by absorbing shocks from rigorous activities like running or walking. As a result, these repetitive forceful routines cause fat pad contusions or bruising on the heels. This condition is common among soldiers, runners and athletes whose activities involve of the heel needing to bear a lot of weight.

The fat pad could be displaced or thinned. When this happens, you’ll feel a deep aching on the heel area and barefoot walking on hard ground could become extremely difficult.

Fat pad pain is sometimes mistaken as plantar fasciitis as they both cause heel pain. While plantar fasciitis is more present at the front side of the heel, fat pad pain is focus on the outer side. Fat pad pain is recreated when a deep pain is felt if you press your thumb on the center of your heel.

Here are 5 common signs of fat pad contusion:

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5-minute-routines-for-achilles-tendons

Fixing Your Feet: 5 Minute Exercises and Stretches to Effectively Treat Achilles Tendonitis

The Canadian Football League raises interest each year but Achilles tendonitis seem to be a common injury specifically to slightly older football athletes who only play during weekends. Achilles tendonitis is also common to regular joggers, dancers and other individuals who have active lifestyle.

With regular active routines, the muscles in your heel become stronger, yet, if not stretched properly prior to an activity, these muscles become tight and prone to injuries such as Achilles tendonitis.  Do the following easy stretches to help protect your Achilles tendons from pain.

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shin-splint

Pain-proof Your Next Run: Sideline Shin Splints with these Tips and Exercises

Shin splint’s area of discomfort typically measures about 10-15 cm. Shin splint is developed when the bone tissues and muscles in the leg are overworked during your runs.  It happens over a period of time when constant pounding and stress are placed on the bones, muscles, and joints of the lower legs, resulting to irritation and inflammation which then leads to pain.

Shin splint symptoms could include sharp, razor-like pain which may be felt during and after the exercise. Pain is aggravated when you touch the sore part. Failure to rehab a previous shin splint is likely to have reoccurring problem. Know the proper stretches and the right treatment approach to completely eliminate shin splint symptoms.

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plantar-faciitis-help

On the Mend: Post Plantar Fasciitis Workout Pointers to Aid Recovery

Plantar fasciitis is a common heel problem characterized by a stabbing pain which is usually felt in the morning when doing the first steps. This condition is common to runners, hikers and to people whose works involve prolonged standing. Plantar fasciitis may also happen if you wear shoes that are not well-fitted or have inadequate support. It can happen at any age but it is more common to people of ages 40-60 years old.

When the plantar fascia ligaments in our foot are stretched irregularly, a tear or inflammation is likely to develop which then leads to pain felt around the heel’s surface. Ice therapy is a good first aid to alleviate inflammation and pain from plantar fasciitis. To do this, use a frozen water bottle. Roll the bottle back and forth under your foot. Do this 10 minute several times a day. Pain should significantly reduce a day after. You can also use over-the-counter pain relievers. Rest and reduce activities that may have caused pain.

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pulled-hamstring-selfcare

Hamstring Pull: Treatment at Home

Pulled hamstring could be very painful. Worse, severe ones make it almost impossible to walk or even move your feet. The pain is accompanied with inflammation that must be controlled ASAP. This injury happens when muscles at the back our thigh are overloaded or torn. The condition is common to football players, runners and athletes whose activities include jumping or sudden stop and start.

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ankle injury treatment

Ankle Injury Treatment : Surviving the Next Day

Our ankles play a vital role for our everyday lives; supporting the weight of our body and serving as the hinges for our feet and legs. They are the essential body structures that allow our feet to move with full mobility so we can walk or run smoothly.

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