Tips for reducing heel spur pain.
Heel spur stretches.
This is a very simple exercise where you ll only need to lean on a wall or a table with your hands.
Plantar fasciitis is aggravated by tight muscles in your feet and calves.
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.
Bend one leg while you stretch the other.
Stretching the plantar fascia.
This is a very effective exercise.
Repeat this exercise 20 times for each foot.
With heel spur stretching exercises you are able to do two things.
Place the other leg slightly behind the body and keep it straight.
You can also do stretches leaning on a table with your hands bending one knee and keeping the other straight.
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.
Exercising your calf muscles will also help diminish the pain of your heel spur.
Strengthen the plantar fascia and surrounding tissue and keep the fascia and other structures such as the achilles tendon flexible.
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.
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.
Sit down on a chair cross the right leg over the left one.
To stretch the calf muscles and the heel cord push your hips toward the wall in a controlled fashion.
These stretches can also relieve pain and inflammation caused by plantar fasciitis.
With the hands on a wall place one leg forward with a slight bend in the knee.
Then grab the toes of the right foot with your left hand and pull your toes towards you.
Place the other leg in front with the knee bent.
Hold the position for 10 to 15 seconds.
You should lean forward as if you were going to move the table in order to stretch the calf muscles of the extended leg.
Keep your right knee straight and your right heel on the ground.
While heel spurs may require surgery in some cases you can do stretches to help to ease the pain and discomfort.
Heel spurs are often caused by.
Hold the position for 10 seconds and relax.
