Question for the physical therapists here: Ice bath or hot water?

Rice my friend

Rest ice compression elevation and NSAIDs

That's to drop the swelling, when swelling goes down to relax the muscles heat is given along with muscle relaxants for muscle strains. Since its your calcaneus and possible your plantar fascia rest and NSAIDs is the main course of management. If per say it gets worse and non remitting than def see a podiatrist and its possible you could need surgery. FYI for plantar fasciitis the recovery can. Be 8-16 months according to some medical literature. Best of luck and hope you feel better.

FYI not a physical therapist just a 3rd yr med student but I've read up on management and had some board questions about it. PT might be able to give you better insight on recovery and rehab.

 

was gonna suggest RICE but it looks like somebody else has beaten me to it.

NSAIDs again, depending on what meds you are taking... just go ask your doc or pharmacist just to make sure there isnt some med you are taking that is super dangerous with NSAIDs

 

Ice, right after exercise.

 

One thing that has helped me a lot with soreness after working out is taking a cold shower. I've been doing that for two years now and I am a lot less sore overall than I was before and find my physical performance the next training session is better.

For specific injuries as others recommend RICE.

 

I would recommend seeing doctor. RICE should help swelling, but may need to look at severity to determine how much rest and if you need to be doing additional stretching exercises to help out.

 

Ya that should be good but take it easy. Not sure what intensity you play at, but the last thing you want is aggravating it.

 

Hard to say how much icing you need, but wouldn't do more than 20 min at a time. Also, make sure to ice it some in the morning.

 

Frozen rice... it's the only way.

 

Not a PT but I've dealt with plantar fasciitis. Definitely RICE.

Not sure how lean you are, but if you can knock off any weight... do it. Your feet will thank you later. You also might want to consider getting inserts for the time being until you have the pain under control. After that, you'll need to introduce your feet to some other forms of exercise to build up confidence in them. I try to find stuff to do barefooted and I haven't had foot pain for about a year.

 

Don't you remember seeing our players like this after every game when it was out of hand or they were just out for the last quarter?

 

swelling?

Ice = Reduced Inflammation

Heat = Healing

Can't heal with inflammed

SO Ice after exercise and heat at night.

 

Epsom salt soak. It's a cure all.