5 Exercises To Treat Heel Spurs

Heel spores are a bone outgrowth that grows on the turkey or heel bone.

The outgrowth can cause pain when walking or doing other activities. The sharp pain is in the lower part of the foot and it is more painful in the morning.

The pain goes away with rest and comes back with activity. It can also lead to limited ankle movement.

Fortunately, there are several stretching exercises that can prove to be very helpful in relieving the pain and helping with the healing.

What causes heel spurs?

According to studies by physiotherapists and podiatrists, this disorder occurs in one in four people. Here are some of the most common factors:

• Age : Age can be a trigger, but it is not the only one.
• Being overweight : Overweight people who spend many hours on their feet may be more susceptible to developing this condition.

• Intense training : Intense training can sometimes lead to this pain.
• Flat foot: The shape of the foot can be a risk of developing this condition if it lacks flexibility in the Achilles tendon.
• Improper footwear : Wearing thin-soled shoes or high heels (especially those with thin, high heels) can lead to a heel spur.

Recommended exercises to soothe heel spurs

Towel exercise

This is the best exercise to treat this condition.

• For this exercise, all we have to do is place a towel on the floor and try to pick it up and gather it together using the toes.
• You can add some weight to the top of the towel to add more resistance.

2. Belt exercise

This exercise is a good alternative not only for heel spurs but for other problems that can also occur in the foot.

• Sit on the floor, straighten your back and stretch your legs out in front of you.
• Place a belt at the base of your foot and take one of the ends in each hand.
• Then pull the belt towards you while pushing the belt with your foot in the opposite direction at the same time.
• Hold the position for approx. 20 seconds.
• Do a set of 25 repetitions, 2 to 3 times a day.

3. Ball and sole exercise

In this exercise, roll a small ball around with the sole of your foot. It is useful for this condition as well as for the sole of the foot fasciitis.

• Roll the ball under your foot. By doing so, you can massage it and relax the sole of the foot.
• To complete this exercise, press the ball and roll it to the tip of your toes all the way to your heel.

4. Water bottle roll

You need to freeze a bottle of water for this exercise.

• Place the bottle on the ground, cover it with a towel and step on it.
• Roll the water bottle with the sole of your foot for at least 5 minutes.
• Repeat at least 3 times a day.

This stretching exercise will help relieve the pain. In addition , the cold acts as a local anesthetic.

5. Add stretches

• This is a very simple exercise where you only have to lean against a wall or a table with your hands. Bend one leg while stretching the other.

• You should lean forward as if you are moving a table to stretch the calf muscles of the outstretched leg.
• Hold the position for 10 to 15 seconds.

Tips to reduce heel pain

• Cut down on sports activities as much as possible and try to rest as much as you can.
• Wear proper footwear to reduce heel inflammation as well as pain. Comfortable, padded shoes with a flexible sole are the best choice. Also look for a small elevation to adjust the foot properly.
• Use insoles or cushions to cushion the bumps you get from walking.
• Use ice or freezer bags three times a day for 15 minutes; they are good for relieving pain.
• Starting on a diet to lose weight is highly recommended if you are overweight.

Remember being overweight is one of the main causes of heel spurs. It not only helps in reducing the symptoms of heel spurs but also in improving your overall health.

This article is for informational purposes only. If you try an exercise and the pain persists, make an appointment with a doctor to get a diagnosis for personal treatment.