Heel Spur Exercises

Heel spurs occur due to calcium deposit on the underside of the heel bone. They are usually caused by strains on foot muscles and ligaments, and stretching of the plantar fascia. People involved in sports such as running or jumping, especially athletes, are affected by this condition.

Some exercises are meant to provide relief from debilitating heel pain caused by heel spurs. These strengthen the tendons and tissues in the heel and help prevent further injuries cropping up in the heel.

Physical therapy helps facilitate the freedom of movement painlessly, thereby providing relief. These exercises help stretch out the tendons and muscles, and make them more resistant to external forces. They also promote faster healing process. Here are some common ones that you may perform at home:

• Stand facing a wall.
• Rest the ball of your feet against the wall, and rest your heel on the ground.
• Now push yourself towards the wall with the support of your hands. You will feel the strain on your heels, and this is a very useful for strengthening the tendons. Repeat the exercise with the other foot.

• Stand on a stair, or an elevated platform.
• Rest the balls of your feet on the stair while the remaining portion is outside the area of the step.
• Now shift your body weight so that you can feel the strain on your calf muscles using your hands to balance yourself. Hold the position for a few seconds and repeat it 4-5 times a day.

• Be seated on the ground or on any flat surface.
• Bend one leg over the thigh of the other leg and hold both the ends of your foot with your hand.
• Now pull your toes upwards while holding onto the other end of the foot.

• Be seated on the ground and stretch your leg out straight without bending your knee.
• Now loop a towel around your toes, and pull its edges in order to pull your toes towards you. Repeat this exercise with the other foot.

• Place a frozen bottle of water under one foot.
• Roll your foot over the bottle.

The movement and the temperature will help ease any pain in your heels. This routine is more widely used as a means of treatment for injured heels.

Heel spurs is a recurring problem that surgery is unlikely to fix. So, best option is to go for some rehabilitative and strengthening course of action that can be achieved by performing aforementioned exercises.

Disclaimer: This is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.