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Heel Pain Prevention Tips


What’s better than getting your heel pain fixed? Avoiding it in the first place, of course!

Admittedly, heel pain is not always 100% preventable. For example, people with bone or muscle abnormalities in their foot structure or walking gait may be highly prone to heel pain, even under normal, everyday levels of activity. That said, many people can prevent the onset of symptoms—or at least greatly reduce their frequency and severity—by taking some common-sense precautions.

If you struggle with heel pain, here are some suggestions to try incorporating into your lifestyle:

  • Heel Pain PreventionShoes, shoes, shoes. So many cases of heel pain can be traced, at least in part, back to wearing shoes that don’t fit and don’t provide the level of comfort, support, and cushioning you need. Keep the heels, pumps, flops, and flats in the closet except for those rare (and we mean rare!) circumstances where you need them for a short period of time.
     
  • Maintain a healthy weight. Each step you take places not only your entire body weight, but in fact a force equivalent to several times your body weight, on your feet. Losing a few pounds can have a dramatic effect on how sore your feet feel at the end of the day.
     
  • Stretch and warm up before physical exertion, then cool down afterward.
     
  • Build up toward new workout routines, exercises, and sports slowly over a period of a few weeks. Your heels need time to adjust to the new stresses. Pace yourself during activity and listen to your body.
     
  • If possible, moderate your activities to reduce daily stress on heels and give them a chance to recover. For example, if you like to run, try doing so on softer surfaces (trails instead of concrete or asphalt) or choosing routes with fewer elevation changes. Instead of running every day, run two or three times a week and spend the other days cross-training in low-impact alternatives. Hit the weights, go for a swim, or take a nice long cruise on your bicycle!
     
  • If your job or hobbies require you to spend a lot of time standing and walking—particularly in a particular spot or at a workstation—bring in a cushioned mat to stand on. Take regular breaks as you are able to sit and recharge.

Our hope is that you’ll be able to put a stop to your pain long before it even begins. However, if you do start to feel that unmistakable ache, there’s no one better equipped to help you than Dr. Noah Levine at the Nevada Heel Pain Center. Our experience, training, and access to state-of-the-art diagnostic and treatment options help identify and eliminate discomfort as quickly as possible, allowing you to regain the highest possible quality of life. To schedule your appointment, give us a call at (702) 839-2010.

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