Question:

Back of both my heels are killing me!?

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Ive never had a problem with my heels until football started and 2 a days. But for the first week of football i had no problems. Just 2 days ago the back of my heels up to the bottom of my achilles has been hurting really bad.

I can barely run. It hurts to walk. SO what could it be? Should i continue to practice?

How serious is it?

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  1. Most likely plantar fascitis, although it could be something more serious.  The inflamed plantar fascia is connected to the achilles tendon which is connected to the calf muscles.  These are all probably knotted up and tight. ..

    1. If you are doing a lot of calf exercises, STOP!  Lay off it for a while.  Toes raises are good though.

    2.  Follow the corrective exercise program that I have used for my clients and myself.  Most important are foam rolling and stretching the calf muscles, both the upper (gastrocnemius) and lower (soleus), making sure to get the middle and sides as well.  Even better if you can get a trainer to manually stretch you calf, someone who knows what they are doing.  Also, the toe raises may help, if the calf is tight the opposite muscles are probably weak and extended.  Here is the program link.  http://www.ptonthenet.com/capview.aspx?P...

    4.  Make sure your shoes have arch support and that the soles are not too stiff.  Worn shoes can lead to this problem or maybe its your new set of cleats.  Sometimes you have to switch brands or use an insole.  

    3.  If you cant find a foam roller, here is a link to my store at Amazon, they are cheap about $20 http://astore.amazon.com/wwwcaryrafflc-2...

    4.  If pain persists with no improvement after using this program for a few days, see an orthopedic doctor (NOT a podiatrist) .  In severe cases you can get cortisone shots in the foot.  One of my clients was gettting these shots but after a short time on my program, has been pain free for 3 years!  If you do see the orthopedist, bring my program with you and discuss it with him.

    I blog on fitness, to read more check out

    http://www.caryraffle.com

    http://www.exercisenono.com

    opinions expressed are those of the author and not necessarily those of NYSC


  2. It sounds like you may have foot spurs they are very painful you would need to have them xrayed to see,If so they will have to remove them.
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