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Heel Spur Exercise Overview
Heel Spur Exercises can help many people who have heel pain. Many heel spurs seem to get better with time, even with
no treatment. However, if the heel pain lasts more that a few weeks, the
following conservative treatments are often tried:
- rest from excessive or abusive activity and the
application of heat or cold
- physical conditioning exercises
- use of a shoe insert or a heel cup
- physical therapy, including ultrasound therapy
- over-the-counter pain relivers, such as aspirin or
Tylenol(acetaminophen)
- prescription pain medication
- non-steroidal anti-inflammatory medications such as
ibuprofen or naproxen
- steroid injections (cortisone)
If none of these conservative heel spur treatments work, a surgical heel spur option is
usually considered.
Heel Spur Exercises
If you experiencing heel pain, the best thing is to go to a doctor to
get a professional opinion. A doctor is the best person to advise you
which conservative treatment options are best for you.
Doctors will often recommend stretches for the calf muscles
and tendons, the following stretches are what we have found to be the
most effective.
Stair Stretch Heel Spur Exercise
This is a great stretch to do. Begin by finding a step or curb and
something you can hold onto to maintain your balance. Remember to
slowly ease into the stretch. Bouncing may cause further trauma to the
area.
- Balance yourself on the balls of your feet
- Slowly allow your body weight to gently stretch the calf muscles until you feel tension.
- Repeat with the other foot.
Heel Pain Wall Stretch
While wearing shoes, locate a doorway.
- Position one of your feet so that:
- The ball of the foot is firmly against the wall.
- The heel of the foot is firmly pressed into the ground.
- Begin to slowly apply pressure by pulling your body
towards the wall, making your lower leg more perpendicular to the floor.
- Repeat with the other foot.
How can you prevent re-injuring the heel?
To avoid re-injuring the fascia and causing further heel pain, the APMA has
the following recommendations:
- Always consult a foot specialist before starting a new
exercise program
- Allow your body to adapt to the exercise program by
starting
slowly. It takes time for the body to adapt to the additional stress.
- Purchase and maintain good shoes and replace them regularly.
Investing a little more money in good shoes will pay dividends in pain-free living.
- Remember to stretch your feet and Achilles tendon before and after exercise.
- Always try to exercise on an even surface. Uneven surfaces can but strange stressed on the foot and can result in pain.
- Avoid walking barefoot on hard surfaces. Without your shoes,
you fascia has to support your entire body weight.
- If it hurts, STOP. Don’t try to bear through the pain.
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