Usually, a runner or any sportsperson or even a common man who is busy rushing with daily errands, whose Achilles tendon, the largest tendon in the body, is being used continuously, are the ones who become the prey of Achilles Tendonitis.
A confusing pain that affects the Achilles tendon, a tight band of fibrous tissue that joins the calf muscles to the heel bone (calcaneus) and runs down the back of the lower leg, which is the origin of the pain, also makes the hip joint hurt severely. Hence, it becomes often difficult to figure out what is hurting, whether it is the heel or hip?
Athletes have a lot of unstable movement patterns that increase the risk of getting their joints injured. Since our joints are connected in some way, when the Achilles tendons become inflamed due to their overuse, they can create instability in the hip joint, making it weak, stiff, or painful. The hip mechanics of any one of us can get disturbed upon putting an extra strain on our lower leg or the hip joint.
Cause of Achilles Pain That Can Affect Hip Joint
Undoubtedly runners, gymnasts, dancers, other sports players are more prone to develop Achilles tendon pain due to their quick changes of motion, other possible reasons are;
- Wearing high heel or incorrect or worn-out shoes
- Having a flat foot that causes the arch of the foot to collapse, stretching the muscles and tendons
- Skipping warm-up before exercise
- Tight leg muscles or tendons
- Suddenly increasing the intensity of exercises to finish something quickly
- Prematurely running or climbing on uneven surfaces
Achilles’ pain increases with time. It starts slowly in the Achilles’ tendons spreading all over to the leg muscles up to the hip joint. With time the hip hurts continually making it difficult to sit or move around.
Achilles Pain Home Remedies
Pain in Achilles is treatable. There are precise Achilles pain treatment methods that need no involvement of any medical expertise, are non-invasive and can be carried out by anyone at home like;
- RICE Therapy – Rest, Ice, Compress, and Elevate. Doing this to your Achilles tendon can help reduce the effect on your hips to a great extent.
- Practice Achilles tendon pain exercises – Increase strength and range of motion of your hip joint by doing any of the following;
Knee hug to hip-flexor stretch – Stand with your feet shoulder-width apart and slowly bring your left knee up and towards your chest. Grab the knee with both your hands and pull it in as close as you can into your chest. Hold this stretch for 20 to 40 seconds and release. Next, kneel on your right knee slowly taking your left foot backward, giving it a good stretch. Return to start and repeat on the other side.
Spider man stretch – Take the push up position. Bend your right knee and place your right foot flat on the floor, outside your right hand, keeping your left leg straight. Return to start and repeat on the left side.
Seated Stretch – Sit upright in a chair. Bring your right ankle to rest just above your left knee, keeping your right knee open. Rest your hands on your shin, and lean your torso forward to deepen the stretch. Return to start and repeat on the left leg.
- Ultrasound Therapy – Make use of physiotherapy equipment like SONICTENS or Combo3 Plus to relax the stiffness of your hip joint and reduce the pain or any discomfort you may feel in it. For better results, you can combine ultrasound therapy with R.I.C.E method, i.e. U.R.I.C.E.
Achilles’ tendonitis pain can be prevented by taking some precautionary measures like; shuffling exercises between high-impact and low-impact aerobics, wearing correct shoes that support the arch and protect the heel well and above all, taking it slows in whatever you are doing.
Our legs are either always on the move, running errands, or are utterly steady due to the sedentary lifestyle, both of which cause pain and discomfort which are unbearable. And the principal victims are the calf muscles in our leg joint which leaves us limping behind if inflamed, injured or have developed any painful condition.
The fleshy tissue on the backside of the lower leg, from below the knee to above the ankle is the calf muscle. It is a complex mix of muscles, tendons, ligaments, nerves, and blood vessels, all together, which make us walk, run, and move around. Each of them is prone to develop a minor tear to a life-threatening condition like Deep Vein Thrombosis (DVT) if overused or not given proper care regularly.
Pain in the calf muscles can make us crippled as they are responsible for any leg or foot motion. So, let us understand what the possible calf muscle pain causes are and how you can ward them off.
What Causes Calf Pain?
The causes of calf muscle pain can be various from temporary to permanent ones, affecting different areas of calves. For the ease of understanding, we have categorized them, take a look;
Injury-related causes of calf pain
● Laceration or contusion (bruise), caused as a result of trauma, like a fall, cut, or blow.
● Calf muscle cramp also referred to as a “charley horse,” which are sudden, painful contractions of the calf muscles.
● Calf muscle strain – when tearing appears in the muscle fibers of calves.
● Calf muscle pull or a torn muscle/ligament.
Infection-related causes of calf pain
● Cellulitis (skin infection)
● An infected wound or other sore that spreads toward the calf muscle.
● Bone infection
Degenerative, inflammatory, and neurological causes of calf pain
● Trapped or compressed nerve
● Peripheral neuropathy, such as diabetic neuropathy, a common complication of diabetes that results in nerve damage in the legs.
● Rheumatoid arthritis
● Neurogenic claudication i.e pinched nerve, for example – Sciatica.
● Achilles tendonitis – inflammation of Achilles tendon that connects calf muscles to heel bone.
● Varicose veins
● Plantar fasciitis
Other calf pain causes
● Deep vein thrombosis – formation of blood clots in the deep veins of the legs.
● Peripheral artery disease (PAD, also called peripheral vascular disease, or PVD; where the arteries that provide blood flow to legs become narrow or blocked.
● Baker’s cyst – a collection of knee joint fluid that pools in the back of the knee when breaks and spreads to calf muscles creates pain and swelling.
● Weak muscles
● Mineral deficiencies
● Starting new exercises and doing it more than usual, i.e., overuse of calf muscles.
● Lack of stretching
● Kidney failure
● Loss of electrolytes through sweating
● Prolonged physical activity
How does Calf Muscle Pain feel like?
● Calf muscle pain may last briefly or can be constant. It may also affect either the entire calf or only a localized area. Hence the sensation of pain varies, and one may feel the following symptoms.
● dull and achy calf muscle pain
● throbbing or piercing calf muscle cramp
● calf muscle tightness
● tingling or pins-and-needles
● burning, redness, warmth, and tenderness
● calf muscle twitching
● calf muscle soreness or swelling
● unusual coolness or pale color in the calf
● loss of balance and coordination
● visible veins
How to calm calf muscle pain?
● Episodes of calf pain can be reduced with home remedies like
● Calf muscle massage
● Performing various calf muscle exercises regularly to strengthen them.
● Practicing calf muscle stretches without fail to release the tension and stress accumulated in it.
● Combining the traditional R.I.C.E. (rest, ice, compression, and elevation) method with ultrasound therapy i.e., U.R.I.C.E using capable physiotherapy equipment like US111 or SONICTENS.
The moment we wake up until we lay down at night, our feet hardly gets any rest. Our feet take us to places all day long carrying our body weight. Hence, it is natural to feel an ache in the feet by the end of the day. But, if it becomes regular and you feel pain in the feet the entire day, then something’s wrong.
Foot pain is normal but to some extent. The pain of tiredness goes away as soon as your feet get rest, but if the pain persists and you notice some changes in your feet like swelling or inflammation, you need to get ready to take care of your feet a little more than the normal.
Many conditions can cause foot pain as well as affect other parts of the body, like toes, heels, arches, and soles. The pain of each state can range from mild to severe; therefore, there are various ways to treat foot pain, applying which, you get back on your feet hale and hearty. So, let’s learn about the causes, treatment, and prevention of foot pain.
What causes foot pain?
● Wearing high-heeled or improper shoes
● Any injury or trauma due to high-impact exercise or sports activities, or accident
● Plantar Fasciitis
● Athlete’s foot, a fungal infection that usually begins between the toes.
● Hammertoe – foot deformity
● Peripheral arterial disease (PAD) etc.
Foot pain home remedies
A majority of foot pain be treated by gently massaging the foot joint as it improves circulation, stimulates muscles, reduces tension, and often alleviates pain. Use some skin lotion or oil and knead your foot slowly with appropriate pressure to relax your foot muscles.
Ice and heat therapy
Soak your feet in a basin of warm water. Add Epsom salts and rest. Such a nice foot bath or foot spa will definitely give you foot pain relief as it will relax the overstressed muscles and connective tissue of your feet. If your feet are swollen, use cold water instead and keep your feet elevated for a half hour or more after the soak.
Stretching is considered to be one of the best remedies for any joint pain. For foot pain, stretch your feet after a warm soak. Due to continuous movement, our feet muscles tend to contract or spasm; hence, to release the tightness, foot stretch is highly recommended.
Invest in arch supports to help decrease the shock that your feet experience with every step. Since the heel and ball of the foot are especially prone to soreness, wearing full-length arch supports will help cushion these areas, and it will help you deal with specific painful foot problems such as plantar fasciitis and flat feet very well.
If nothing helps, without wasting much time, you must bring home, capable physiotherapy equipment called SONICTENS. The combination of two proven treatment modalities in it i.e., ultrasound and TENS, together can quickly shoo away all your foot worries without any side effects.
● Check your footwear. Foot pain and shoes have a significant connection. Worn out, incorrectly sized, or wrong shoes, all these are major contributors to foot pain. Wear footwear according to the activity too. For example, your walking shoe is not recommended for hiking. And ladies, the more and sooner you avoid high-heels, the better.
● Practice feet workout. Exercise focusing on each, your ankles, feet, heel, and toes to stretch, strengthen, and relax them.
● Keep diabetes in control to avoid developing or worsening diabetic foot pain.
● Shed some pounds to lessen the load on your feet.
Foot pain is not a permanent condition and can be taken care of and treated well with the right methods at the right time. All you need to do is pamper them, as it is with them, you move around.
Diabetic foot pain, ever heard of that? If you are thinking, what does diabetes have to do with heel pain then guess what? It is a condition that anyone with a sweet tooth can develop with time.
Diabetes can give your feet a hard time. It is said that diabetic patients are more prone to develop foot problems but can it induce plantar fasciitis? Let us know how are they interlinked.
Diabetes and plantar fasciitis
Several studies have been conducted to find the relation between plantar fasciitis and diabetes and the outcome of each showed the percentage of foot problems especially heel pain was more in people having type 2 diabetes than those who don’t. Diabetic foot problems are said to rise majorly due to two factors i.e circulation issue and neuropathy (nerve damage).
Circulation issue in diabetes and foot pain
Reduced or lack of blood flow is termed as a circulation issue which can cause aches or pains in the body. In the case of diabetes, poor circulation arises in the veins and arteries which are the providers of blood to our organs, legs, and arms below the stomach level, symptoms of which is known as a peripheral vascular disease (PVD).
Inadequate blood supply to our feet makes it painful to walk and may even swell up in some cases, due to which, pressure builds up on the plantar fascia ligament that connects the heel to the toes in our body and tiny tears start to appear causing plantar fasciitis. The limited flow of blood, also lessens the number of important nutrients and amount of critical oxygen that one should receive to heal naturally.
Our nerves are the carriers of pain and other sensations in our body. Although high blood sugar (glucose) levels can cause damage to the nerves throughout the body, it’s the nerves in the legs and feet that are most affected in diabetic neuropathy and since the plantar fasciitis is the largest ligament in the human body, it is not surprising that diabetes affects those longest nerves.
Now there are 4 types of diabetic neuropathy – Peripheral neuropathy, Autonomic neuropathy, Focal neuropathies, and Proximal neuropathy, hence the symptoms vary depending upon the affected nerves which can range from pain and numbness in the legs and feet to problems with the digestive system, urinary tract, blood vessels and even heart.
To get rid of the diabetic foot, it is obvious that you need to control your diabetes. Other than that, there are also some measures you can take to ease your feet like;
- using shoe insoles or cushioned supports
- weight loss
- practice of leg exercises
- regular use of a foot roller
- use of an electrotherapy machine called SONICTENS for permanent pain relief
A lot of studies has been conducted mapping the link between diabetes and plantar fasciitis like; a 2011 study entitled Diabetic Foot Problems: Inpatient Management of Diabetic Foot Problems, research by Stallings, Jennifer titled – Is there a relationship between plantar fasciitis and diabetes? Chapel Hill, NC: Diabetes Sisters (USA); etc., to find whether the thickening of the plantar fascia ligament due to diabetes can generally lead to plantar fasciitis or not, but it is yet to be concluded properly. A sugar control, proper healthy diet and feet care can anyways prevent you from developing both diabetes and plantar fasciitis.