Of children with pain in the heel pass to adult with pain in the heel. If the back of the heels regularly injure, the bump appears on the heel bone. Its just called this deformity Haglund. And it is called "bump on the boats" because the strain can appear on any shoe with a rigid backdrop. It can be a man's dress shoes, women's shoes, pumps, and even ski boots.
Except footwear strain development provoke: hollow foot, intense running or walking uphill.
Tubercle on the back of the heel is separated from the Achilles tendon bag that can inflame. It is believed that the very hillock, likely does not hurt, but it can provoke pain in the Achilles tendon at the point where it attaches to the heel (Figure 1). Therefore, pain around the tubercle treated in the same way as the separation of the tendon from its place of attachment.
Then there are features. Usually the Achilles tendon damage is slightly higher, and to restore the use so-called eccentric exercise.
Let us examine in more detail. Exercises related to the shortening or lengthening of the muscles are divided into concentric and eccentric. Concentric - this shortening. For example, standing on the floor, you need to stand on your toes. Calf muscles at the same time shorten.
If the pre-elongated toe to stand on, and then slowly down the heel to the floor, the calf muscles tense up, too, but their length is increased. Therefore, these exercises are called eccentric.
If we were talking about the damage to the Achilles tendon in a typical place significantly above the heel, it would have to do these complex eccentric exercise.
But Haglund strain the tendon is damaged much lower - in the place of its attachment to the heel. For such damage need concentric exercise.
You just need to rise on the toes from a standing position on the floor. make 15 repetitions exercises 3 sets. Between sets do Break 2 - 3 minutes. After you do exercises with straight knees, do the same exercise with your knees bent up 45 degrees (Figure 2). So tense different muscles in the legs. Between different exercises take a break 5 minutes.
If the heel is much pain, then do exercises without weights with two legs. train 3 times a week. Every few days, you need to increase the load. To do this, do not exercise on two and on one foot to pick up some weight, bag or hang it on the back of the backpack. The pain can always be during exercise. This is normal.
You can try to do the exercises on the simulator in the gym, but they rarely understand exactly what you want.
about every 2 - 3 weeks so you need to increase the load to get to do on 3 - 4 Repeat less. That is, if the first without burdening done 15 repetitionsthen In 2 weeks should already have a complication, which forces only enough to 12 reps.
In a month burdening should be higher, and must have the strength only 10 repetitions.
From the third month do only 6 repetitions. Fewer repetitions is not the case, and then load does not increase.
The total duration of the course - 3 months.
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Read my articles on related topics:
Haglund's disease. Part 1
About the pain in the heel. Part 2
Heel pain
Simple exercises to strengthen the ankle and prevent tucking his feet
