While heel spurs may require surgery in some cases you can do stretches to help to ease the pain and discomfort.
Heel spur stretches.
Hold the stretch for 15 to 30 seconds and release.
The heels should remain flat on the ground.
You must lean forward as if you are pushing the table away from you.
This exercise is explained for a heel spur on the right foot.
These stretches can also relieve pain and inflammation caused by plantar fasciitis.
Tips for reducing heel spur pain.
To stretch the calf muscles and the heel cord push your hips toward the wall in a controlled fashion.
Each of these exercises will help lessen the severity of the heel pain while also helping to prevent further occurrences of the heel spurs and other related conditions such as plantar fasciitis.
Plantar fasciitis is aggravated by tight muscles in your feet and calves.
Hold the position for 10 seconds and relax.
Stretching the arch of your foot and your heel cord achilles tendon is the most effective way to relieve the pain that comes with the condition.
This will stretch the calf muscles of the stretched leg.
This is a very effective exercise.
Repeat this exercise 20 times for each foot.
Causes of heel spurs heel spurs occur when calcium deposits build up on the underside of the heel bone a process that usually occurs over a period of many months.
Place the other leg in front with the knee bent.
With the hands on a wall place one leg forward with a slight bend in the knee.
Keep your right knee straight and your right heel on the ground.
Place the other leg slightly behind the body and keep it straight.
Exercising your calf muscles will also help diminish the pain of your heel spur.
Then grab the toes of the right foot with your left hand and pull your toes towards you.
Sit down on a chair cross the right leg over the left one.
Stretching the plantar fascia.
Strengthen the plantar fascia and surrounding tissue and keep the fascia and other structures such as the achilles tendon flexible.
With heel spur stretching exercises you are able to do two things.
Hold the position for 10 to 15 seconds.
This is a very simple exercise where you ll only need to lean on a wall or a table with your hands.
You should lean forward as if you were going to move the table in order to stretch the calf muscles of the extended leg.
You can also do stretches leaning on a table with your hands bending one knee and keeping the other straight.
