Foot and heel pain is a common problem in the United States. In a recent study, it was found that 19% of men and 15% of women experienced foot or heel pain in the past 12 months. The most common symptom reported by adults is burning or aching in their feet, although some people experience numbness, swelling, redness, dry skin, crusting of the skin on their heels, thickened toenails, calluses on their toes from walking barefoot when possible.
Although the exact numbers are not known, it’s estimated that more than 2,000,000 people in the United States undergo surgery for heel pain each year.
There is a lot of research going on with regard to foot and heel pain. One study found that the most common causes of foot and heel pain seem to be related to footwear or lack thereof. However, some people feel that they can get foot and heel pain from wearing certain types of shoes such as sandals or flip-flops. Perhaps the most common cause is due to shoes that don’t fit properly.
They say that you should never judge a book by its cover; however, with foot and heel pain, you really can’t tell if someone has a problem or not by looking at their feet. It’s not like they have a big sign on their head that points out the pain. Many people can go about their daily activities, and no one will know if they are in pain or not.
It is important to get heel pain correctly assessed since there are many possible reasons.
A foot and ankle surgeon can tell the difference between all the options and figure out what’s causing your heel discomfort.
Why Do My Heels Hurt And What Can I Do About It?
One day you step into work wearing your favorite heels, but after a few hours of walking, the pain in your feet becomes unbearable. You try to rest them by sitting down or leaning on your arms, but nothing helps. What causes the pain in my heels, and what can I do about it?
Well, first off, if you’re experiencing discomfort all the way up through your shins, this is not just normal foot pain. There may be an underlying cause for your heel pain, and it might be a good idea to visit your physician and get checked out.
Heel discomfort is a frequent issue with the feet. The Achilles tendon attaches to the heel bone beneath the heel or slightly behind it, causing pain. It may sometimes impact the side of the heel. The pain feels like acid running through your heels. However, there are some simple exercises that can help you deal with the pain and get rid of it.
Plantar fasciitis is a condition that causes pain beneath the heel. The most frequent reason for heel discomfort is this.
Achilles tendinitis causes pain behind the heel. The inner or outside side of the heel and foot may also be painful.
The majority of the time, pain is not caused by an injury. It is typically moderate at first, but it may quickly become severe and debilitating. It generally goes away without therapy, although it may occasionally linger and become chronic.
Arthritis, infection, an autoimmune issue, trauma, or a neurological condition are all possible causes.
Quick information about heel pain
- Heel discomfort is typically felt either beneath or behind the heel.
- When there is no damage to the afflicted region, the pain usually begins gradually. Wearing a flat shoe is often the cause.
- The discomfort is usually felt beneath the foot, towards the front of the heel.
- Rest, ice, proper-fitting footwear, and foot supports are frequently enough to relieve heel discomfort at home.
What Is Heel Pain?
Heel pain is a frequent issue in the feet and ankles. Underneath or beneath the heel, pain may develop. Heel discomfort may be caused by a variety of factors, including:
- Ankle joint sprain
- Muscle strain at the back of the heel or insertion site on the lower leg muscles.
- Achilles tendonitis or heel bursitis, which are common among athlete
- Stress fractures, especially in people with flat feet.
- Plantar fasciitis that has developed into a chronic condition.
- Broken (cracked) heels that usually cause pain when pressure is applied to them or during activity.
- Sever’s disease (mostly in children 8-14 years old).
The heel is the highest point of the foot. The part of the heel right below the ankle joint is called the bony heel or calcaneus bone, which is one of the largest bones in your body. The calcaneus bone is responsible for supporting your entire body weight when standing or walking. Sometimes this bone becomes irritated, strained, or injured due to intense pressure, repetitive stress, or overuse.
It’s important to have a medical assessment to figure out what’s causing your heel discomfort so you can start on the right treatment path. Walking and participating in everyday activities may be tough when you have heel discomfort. Nonsurgical therapies may help most painful heel problems, but your body will need time to heal.
How Common Is Heel Pain?
Every year, more than 2 million Americans suffer from heel discomfort. People of all ages and genders are affected by the issue. Some people live with heel pain for many years, while others can go their entire lives without suffering from it.
The most common cause of heel pain is plantar fasciitis. Plantar fasciitis is an inflammation of the plantar fascia, which is the tissue that connects the toes to the heel bone. This condition often occurs when there are repetitive movements on hard surfaces, such as standing or walking long distances. Other causes include arthritis, stress fractures, gouty arthritis, and heel spurs.
Other less common causes of heel pain include neuromas, Achilles tendonitis, bone spurs, and inflammation of the ankle joint. About 4.5 percent of American adults have heel pain. The condition is three times more common in women than men, with 5.4 million women affected compared to 2.5 million men. Women tend to develop heel pain at an earlier age than men.
Men are five times more likely to suffer from heel pain than women, and the number of people who have it doubles for each decade after age 35. Shoes that are too big or narrow can lead to heel pain since they can cause irritation or inflammation of the foot’s structures, including the plantar fascia.
Where Does Heel Pain Develop?
Anywhere in the heel may cause discomfort, inflammation, or tenderness. Heel pain is most often felt as follows:
- The back of the heel.
- The area under the heel.
- Within the heel bone’s own structure.
Heel pain occurs more frequently in the morning, on the right and on the left foot. It is more often experienced by athletes and those who engage in occupations that require a lot of walking. In rare cases, an argument for heel pain may be a fractured heel bunion.
Cause Of Pain Behind The Heel
There are many issues that may cause discomfort in the back of the heel:
The Achilles tendon is a fibrous structure that links the calf muscle to the heel bone, causing Achilles tendonitis. It is the longest and strongest tendon in the body. Achilles tendonitis is more common among runners and basketball players. The tendon becomes inflamed as a result of overuse. Tendonitis at the back of the heel produces pain, edema, and stiffness.
Bursitis is an inflammation of a bursa, or fluid-filled sac, usually the result of repetitive stress on the overused area. Bursae are named for their location in the body, only one pair of bursae are present on the sole of the foot, but there are three pairs located between bones in the ankle and lower leg.
Haglund’s deformity is a bony bump on the back of the heel bone, usually located to the outside of the heel. The bump is part of the normal anatomy of the Achilles tendon, where it attaches to the back of the heel bone. Haglund’s deformity can be caused by hyper pronation, which occurs when your foot rolls too far inward as you walk. Over time, this motion can cause tissue to build up behind your heel bone. Haglund’s deformity can cause pain when you walk or run, especially in shoes that don’t adequately support your heel.
Sever ’s disease (calcaneal apophysitis)
Sever ’s disease is a form of repetitive stress injury that causes inflammation in the ligament at the back of the heel. Although it can affect any part of the lower leg, it is more common in the heel, ankle, and foot. Sever’s disease often causes pain when you walk or run. It is caused by repetitive stress acting on a ligament in the foot. In most cases, there are no symptoms until degenerative changes start to occur in your ligament.
Causes Of Pain Beneath The Heel
A lot of people have pain in the heel, which is caused by a bunion or other underlying foot deformity. Although heel pain can be uncomfortable and painful, it usually responds well to conservative treatment options. When your heel hurts, always see your doctor before self-treating with home remedies. A visit to the podiatrist will help you identify the cause of the pain so that you can choose an appropriate course of treatment.
The following are some of the issues that cause discomfort under the heel:
Bone bruise (contusion)
The fat padding under the heel may be bruised by stepping on a hard, pointed item. Although you may not see any discoloration, your heel will be painful as you walk. A stress fracture, like Sever’s disease, may produce discomfort all the way down the back of the heel, on the bottom, side, and back.
The most common cause of heel discomfort is plantar fasciitis. The fascia, a connective tissue that runs down the bottom (plantar surface) of the foot, rips or strains, causing this condition. This painful ailment is more common in those who run and jump a lot. Treadmills and hard surfaces for exercise or work (such as concrete) are frequent irritants.
You can find my recommend New Balance shoe for plantar fasciitis in this post
A bunion is a bump behind your big toe. A bone spur on the underside of your big toe can also cause pain. When the bone spur is larger than normal, it sometimes causes pain under or beside your heel.
Heel spurs are tiny bony projections on the underside of the heel. Some people have heel spurs all around the heel, making them prone to pain. If you have these tiny bone projections, they may cause pain not only under your heel but also on the bottom of your foot.
Other Causes Of Heel Pain
Heel pain may also be caused by:
- The rupture of the Achilles tendon occurs when the tendon is ripped.
- Nerve entrapment in Baxter
- Stress fracture of the calcaneus
- Cysts of the calcaneus
- Mass of soft tissue
- A rip in the short flexor tendon
- Arthritis throughout the body as a whole (lupus, rheumatoid arthritis, psoriatic arthritis)
- Bruising of the bones
- Circulation difficulties
- While walking or running, bad posture
- A single fluid-filled cyst in a bone is known as a bone cyst.
- Gout, which occurs when uric acid levels in the blood increase to the point that urate crystals form around the joints, producing inflammation and intense pain.
- Neuroma, also known as Morton’s neuroma, occurs when a nerve in the ball of the foot swells, usually between the second and third toes.
- Osteomyelitis, a bone or bone marrow infection that causes bone inflammation.
Osteomyelitis may occur as a consequence of an accident or surgery or as a result of an infection that enters bone tissue via the circulation. Deep pain and muscular spasms in the inflammatory region, as well as a temperature, are all symptoms.
Nerve injury causes discomfort and numbness in the hands and feet, which is known as peripheral neuropathy. Traumatic injuries, infections, metabolic problems, and poisons may all cause it. Diabetes is one of the most frequent causes. Rheumatoid arthritis is a debilitating auto-immune disease that causes inflammation and discomfort in the joints, surrounding tissue, and other organs of the human body. It typically starts with the joints in the hands and feet, although it may affect any joint.
What Are The Risk Factors For Heel Pain?
Heel pain can be caused by many factors, but most commonly, there is an injury to the plantar fascia ligament attaching the heel bone to the toes. Other possible causes include nerve impingement, fluid build-up (called edema) in the heel, and bone spurs on the heel bone. To diagnose your heel problem and find an appropriate treatment plan, it is important that you visit your podiatrist for a thorough examination.
Heel discomfort may be caused by anything that puts a lot of pressure and strain on your foot. The manner you walk (foot mechanics) and the form of your foot (foot structure) are other important considerations.
If you do any of the following, you may be more prone to get heel pain:
- You have obesity.
- Have arthritis in your feet and ankles, flat feet, or high foot arches?
- In sports or for fitness, you run or jump a lot.
- Spend a lot of time standing, particularly if you’re working on concrete.
- Wear shoes that aren’t correctly fitting and lack arch support and/or cushion.
The Symptoms Of Heel Pain
Heel pain is often caused by wear-and-tear on the plantar fascia, a band of the tendon that runs between the heel bone and the ball of the foot. Plantar fasciitis is one type of heel pain, but not all cases are this straightforward. Here are some symptoms to watch out for.
1. Heel Pain
The most common symptom of heel pain is an ache or sharp sensation in your heel or arch that makes it difficult to walk comfortably. This pain might be felt when you are resting but is often aggravated by standing for prolonged periods of time or by stepping off the ground.
2. Heel Swelling
A heel spur can cause the arch of your foot to swell up. This makes it difficult to walk and can be painful to do so. If you notice that your heels are feeling swollen during the day, you should see a doctor immediately.
3. Heel Weakness
f you have a heel spur, you may notice that it becomes hard to stand up from a seated position. You may also find that it becomes harder to rise from a lying position as well. In general, patients with heel pain often find that they become weaker in their legs as the pain gets worse.
4. Arch Pain
When sufferers of plantar fasciitis step off the ground, they often feel an intense pain under their arch. This pain occurs because one or more of the muscles between your heel and toes are inflamed.
5. Arch Cramping
Symptoms of arch cramping are similar to those of heel pain, but there is a stiffness in the arch itself. You may feel pain when you walk or when you step off the ground. You should seek medical attention for this unusual symptom if it continues after the problem has been taken care of.
6. Bony growth on the heel
The most obvious symptom of a heel spur is a bony growth on the heel bone itself. This growth can be felt under your skin and may or may not be painful to the touch. Some patients report that this causes pain when they walk, but it often goes unnoticed until it is pointed out by a doctor.
7. Discoloration (bruising or redness)
This symptom is rare, but it is important to know that it exists. If you notice that your heel or arch is discolored after taking a step, you should immediately seek medical attention.
If you have a heel spur, it may be painful to walk. If this pain is severe enough, you find that it makes it impossible to walk on the heel, even when the pain is not present. This condition is known as plantar fasciitis.
Plantar fasciitis is characterized by tenderness in the arch when pressure is applied to it. This often occurs when you are sitting or sleeping. It might hurt when you touch it.
How Is Heel Pain Diagnosed?
Most people recognize the signs of acute heel pain, but what about chronic heel pain?
Before any treatment is considered, clinicians should ask questions to assess the patient’s overall health and lifestyle. They will also assess their medical history and perform a physical exam. Patients may undergo further testing depending on the degree of severity of their symptoms. These tests can help determine various causes for their suffering, including gait abnormalities, nerve damage, infection, or other inflammatory processes that might be causing arthritis.
The following tests can be useful in diagnosing heel pain:
- Bone scans are useful for finding fractures, tumors, infections, and other abnormal tissues at the heel.
- Magnetic resonance imaging (MRI) provides detailed pictures of the bones in the foot, soft tissues, and any abnormalities that may be causing pain. The MRI scan is particularly helpful when other imaging methods do not provide an adequate picture or diagnosis. However, it uses large magnets to generate images which can affect pacemakers or other metallic implants.
- X-rays can be used to detect broken bones but also show the presence of arthritis and other disorders. X-rays can also rule out other causes of heel pain, such as soft tissue damage or gait abnormalities.
- Electromyography (EMG) and nerve conduction studies (NCS) can tell your doctor if nerve or muscle damage is causing your symptoms. These tests are useful when other diagnostic tests for pain do not show clear results or establish a diagnosis.
The Complications Of Heel Pain
Heel pain is a common complaint among women, but few understand the extent of the problem. The pain is caused by a variety of factors, including overpronation and bone spurs on the heel. If you have questions, consult with a podiatrist or medical expert to properly diagnose your situation and find an effective solution.
Heel discomfort may make it difficult to move about, work, exercise, and do everyday activities. When moving hurts, it’s easy to become inactive. Weight gain may occur as a result of a sedentary lifestyle. You may also feel sad as a result of not being able to perform the activities you like.
If left untreated, Achilles tendinitis may lead to tendon rupture (tendinosis). The Achilles tendon may tear or rupture over time. This issue may need surgery. Tendinitis may lead to stress fractures and bone spurs on the heel. Heel pain can make it difficult to walk and even stand for long periods of time. If you have a job or hobby that requires you to be on your feet most of the day, you may not be able to perform your daily activities without pain. Diagnose your situation as early as possible so that you can find an effective way to treat it.
You’re not alone-pain in the heel can be a common and frustrating experience, and it’s even more maddening when you feel like you’re walking and standing on your tiptoes to compensate for the ache. The good news is that there are some incredibly simple things you can do to help alleviate this nagging pain.
One of the main causes of pain in the heel is actually your foot. Your foot has a lot of sensory receptors, which means that if you stand or walk for extended periods of time, there is pressure on these receptors. This pressure puts stress on your tissues and bones, which under normal circumstances isn’t really a problem because your body does an amazing job at healing your tissues and bones to accommodate the stress that they’re under. The problem arises when this continued tissue injury doesn’t let go.
The continued ache and pain that you feel are the result of these injury sites not healing. Here are some simple ways that you can help relieve this pressure and help those injuries heal!
- NSAIDs (nonsteroidal anti-inflammatory medications) may help with pain and swelling.
- If NSAIDs aren’t working, corticosteroid injections may help, but they should be used with care since long-term usage may have negative consequences.
- Physical therapy may offer exercises to stretch the plantar fascia and Achilles tendon while also strengthening the lower leg muscles, resulting in improved ankle and heel stability.
- Athletic tape improves the support of the bottom of the foot.
- Orthotics and insoles, also known as assistive devices, may help correct foot flaws while also cushioning and supporting the arch throughout the healing process.
- Extracorporeal shock wave treatment uses sound waves to promote and enhance healing in the afflicted region. This is only advised in long-term situations that have not responded to conservative treatment.
If nothing else works, the plantar fascia may be separated from the heel bone by a surgeon. There is a possibility that this may weaken the foot’s arch.
A calf and foot night splint may be fitted and worn throughout sleep. This overnight stretch retains the plantar fascia and Achilles tendon in a lengthened posture.
These are available for purchase online. However, it is recommended that you contact a physician before using them. The best type of night splint to use is a custom-made brace. A custom-made brace will have a special posterior spring to shorten the Achilles tendon slightly; this is called an abaxial spring and is supposed to give better control of the plantar fascia.
Treatment for heel bursitis
The heel is one of the most important joints in the body, and walking on it is a very common activity. When walking, your weight is placed on your heel, where you can experience pain and inflammation. This discomfort may be relieved with over-the-counter medications such as ibuprofen or naproxen sodium or by wearing a supportive bandage and walking around barefoot until the pain subsides. Dry ice therapy has also been reported to alleviate symptoms of heel bursitis.
If heel bursitis can be distinguished from plantar fasciitis, effective therapy may include the use of a cushioned insole or heel cup to restrict the motions that are causing the issue. Additionally, rest is advised, and a steroid injection may be necessary.
Treatment for heel bumps
If you have a heel bump, then the first thing to do is to see a podiatrist. This type of physician can help diagnose the cause and recommend treatment options to get rid of your problem.
Some common treatments for heel bumps include:
- Ice, compression, and a change of footwear may all help alleviate inflammation below the heel.
- Temporary comfort may be provided with Achilles pads, tortoise and heel grip pads.
- Cortisone injections may be beneficial in relieving pain.
The majority of individuals will get relief from heel pain after six weeks of therapy. Surgery, on the other hand, maybe required in extreme instances and if the pain continues.
One of the easiest things you can do to relieve or prevent pain in your heels is to stretch your calf muscles. Calf stretches are great for relieving pain, improving circulation, and also help with preventing injuries. This post will go over the benefits of stretching and some easy stretches you can do to help with heel pain.
There are two main muscles in the calf that are affected by heel pain, the Gastrocnemius, and Soleus. The Gastrocnemius is the more prominent muscle on the outside of the lower leg. Stretching this muscle will help reduce tension in your calves and alleviate pain.
The Soleus is a deeper muscle that helps support your body weight and push off with your toes when walking or running. You can stretch both of these muscles at once by pointing your toes down and drawing your foot up toward your knee. You should feel a gentle pull in the lower leg. Repeat this stretch 10 to 15 times, twice a day. You should also gently roll your foot back and forth while doing this stretch to increase the effect on the Soleus muscle.
Exercises for Heel Pain
Another easy exercise to do to relieve pain in heels is a calf raise. To do this stretch, stand with your feet together and raise your heels up off the floor. Bend your knees and slowly lower yourself back down to the floor. Repeat three times. Try to do this exercise once a day for 15 minutes at the most. This is a great stretch for both Gastrocnemius and Soleus muscles.
Drinking lots of water is also an easy way to reduce stress in your body and help yourself feel better all over. This is one of the best things you can do to help heel pain.
Cycling your legs while sitting is also a good way to fight off foot problems. If you are sitting, bend one leg at the knee and point your toes upward toward your hands. Rotate the leg in small circles 20 times and then switch legs.
This helps stimulate blood flow throughout your body and helps relax tense muscles, making it an excellent way to relieve pain in heels.
Home care may assist in relieving mild heel discomfort.
This includes the following:
Rest: Avoid prolonged running or standing, as well as walking on hard surfaces and other activities that place a strain on the heels.
Ice: For about 15 minutes, place an ice pack wrapped in cloth on the afflicted region, but not directly on the skin.
Footwear: Having shoes that fit properly and offer enough support is critical, even more so for athletes. Wedges and heel cups may assist in alleviating discomfort.
Recent research suggests that Botox may be beneficial in the treatment of plantar fasciitis.
Another research found that administering a conventional dosage of external beam radiation therapy, comparable to what is done in x-rays or cancer treatment, may be beneficial.
These treatments may provide temporary relief and may be effective in eliminating pain and inflammation. The problem is that they are not curative.
A plantar fascia injury often leaves the sufferer with a chronic “rebound” of pain. Research has shown that the more severe the injury, the longer lasting the pain is likely to be. This means that it can even last for months or years after healing of the initial injury occurs.
Preventing pain starts with understanding what contributes to it. Preventing heel pain requires decreasing the amount of stress placed on that area of the body.
Several suggestions include the following:
- Wearing shoes on hard terrain and refraining from walking barefoot
- Keeping a healthy body weight to alleviate heel discomfort
- Choosing footwear with shock-absorbing heels or inserting heel pads
- Ascertain that shoes fit correctly and are free of worn-out heels or soles.
- Avoid shoes that seem to cause discomfort.
- If you are prone to heel discomfort, rest your feet rather than standing.
- Before participating in sports or activities that put a lot of stress on the heels, warm up appropriately.
- Wear appropriate athletic footwear for each job
When To See Doctor?
Consulting the doctor if you encounter any of the following:
- Significant pain and swelling in the area around the heel
- Heel pain, numbness, or tingling, and fever
- Inability to walk normally
- Inability to flex the foot downward or to stand on tiptoe
You should make an appointment to visit a doctor if you experience any of the following:
- The heel discomfort has persisted for more than a week.
- When you are not standing or walking, heel discomfort remains.
- When walking, the heel area becomes swollen.
- The symptoms do not get better with rest.
How do I get rid of the pain in my heel?
In order to see relief from your heel pain, try these easy-to-learn exercises from a physical therapist or athletic trainer.
- Gently pull each toe up by curling the foot at the back of the ankle slightly toward your knee. Hold for 30 seconds and then switch feet.
- Lie face down on a mat with your knees bent and your heels together so only the ball of your foot is touching. Slowly roll your ankles to the right, then to the left. Repeat five times.
- Lie on the floor with your knees raised so that only your heels, forefeet, and toes touch the ground. Pull your toes back toward you for 30 seconds, and then relax them again. Do this several times in a row.
- Take off your shoe and sock and carefully run your fingers around the back of each heel; you may feel small lumps ( calcium deposits ). Gently press over the lumps with your thumb to work out the tension. Repeat several times.
- Rub your heels gently with ice, or soak them in very cold water, several times a day to keep them cool and relieve pain.
Can plantar fasciitis go away on its own?
Most people can totally get rid of their plantar fasciitis through a series of proper exercises and stretches. But if that doesn’t do the trick, or if you have been diagnosed with chronic plantar fasciitis, then you have to take action.
In order to identify if you still have plantar fasciitis in your heel, there are a few tests that may be performed by your doctor.
- The doctor will make sure there are no other problems like bone spurs, bunions, or heel spurs.
- The doctor will check for inflammation, swelling, and tenderness in the bottom of the foot.
- Some doctors recommend x-rays to make sure there is no arthritis present in any of your joints.
- Your doctor may recommend MRI tests to see if you have heel spurs, bone deformities, or torn ligaments around your heel area.
- If you have tried stretching, physical therapy, and applying ice to your heel but still have pain in your heel, then it’s time to try something else.
- If you’ve tried walking around in different types of shoes (and even barefoot), the doctor may recommend orthotics (shoe inserts) or possibly cortisone injections into the plantar fascia.
The most important step you can take when trying to get rid of plantar fasciitis is to make sure you are following a proper stretching and exercise program.
What is the reason for heel pain?
There are many reasons for heel pain. Plantar fasciitis is one of the most common causes of heel pain. It refers to inflammation of the plantar fascia, a ligament that runs from your heel bone (calcaneus) to your toes and supports the arch of your foot. Other possible causes include bone spurs, heel spurs, stress fractures, or arthritis in joints such as hips or knees.
Can heel pain be something other than plantar fasciitis?
Pain in the heel may also be caused by bursitis, tendinitis, stress fractures, heel spur, or peripheral neuropathy.
What are the possible treatments for plantar fasciitis?
Heel pain is often treated with medications, medications which work by calming nerves in your body. The medication will help reduce the pain. These include anti-inflammatories such as ibuprofen (Motrin) or naproxen (Aleve) or corticosteroids such as prednisone.
How long does plantar fasciitis take to heal?
It takes a few weeks to a few months for heel pain to go away.
How can I avoid heel pain?
There are a few things you can do to try and avoid discomfort from the heel.
- Wear high-quality athletic shoes that have shock absorption and cushioning features made to help absorb shock and reduce stress on your heels.
- Try stretching your calves, hamstrings, and Achilles tendons to increase the mobility of the muscles around your ankles.
How do I stop my heels from hurting when I stand up?
The first thing you have to do is to reduce the weight on your heels. This means lifting less heavy objects, walking on softer surfaces, and making sure you don’t lift heavy objects while standing or sitting, for example, when using a computer or holding a cup. The next thing you should do is take enough exercise every day. Exercise will help maintain your mobility and flexibility in the muscles, where sometimes stress injury can occur.