A heel spur is a bony growth of calcium around the tendons and ligaments where they attach to the heel bone. The spur grows from the bone into the flesh of the foot. Heel spurs typically result from repeated stress like jumping, running or sprints. Because a heel spur grows around the tendons, it can be a constant source of aching in the foot. The pain is actually caused by inflamed tendons, not the spur itself. Heel spurs can be quite painful, so it’s important to know how to exercise when you have one.
Instructions
Step 1
Reduce activity. Because heel spurs cause inflammation of the plantar fascia tendon which helps to flex the foot, weight-bearing activities, such as running or jumping, can be extremely painful. Eliminate any exercise that aggravates the pain and avoid sprinting and hills which can worsen the condition. In between exercise, stay off your feet as much as possible and avoid standing for long periods of time.
Step 2
Stretch daily. Heel spurs can be caused by tight muscles which pull on the tendon, making the entire foot feel tight. Take some time during and after your workout to fully stretch your foot, arch, Achilles tendon and calves. Also, be sure to warm up slowly by walking and doing some easy loosening exercises before your workout. Keeping these areas loose and flexible will reduce the strain on the heel while helping to strengthen it.
Step 3
Ice after your workout. This will help reduce the inflammation. Get an ice pack or an ice cube and keep this on the heel and bottom of your foot for 10 minutes at a time. Try to do this two to three times a day.
Step 4
Try a massage. Find a sports massage therapist who understands heel spurs and how to relieve the pain associated with them. Massaging the entire foot and lower leg can loosen up any tightness and break up scar tissue. Rolling the bottom of your foot on a tennis ball or golf ball several times a day can also loosen this area.
Step 5
Wear supportive shoes. Heel spurs can be caused by shoes that don’t fit properly or don’t provide the right amount of cushioning. Be sure to get new workout shoes every few months, depending on your level of activity. Some people find it helpful to get arch supports, heel cups or orthotics put in their shoes. When you are not exercising, avoid high heels or shoes with no support, such as sandals or flip flops.
Step 6
Take an anti-inflammatory. If your doctor agrees, take an NSAID, non-steroid anti-inflammatory, such as ibuprofen, after you exercise to help reduce swelling and inflammation.
Things You'll Need
- Ice
- Supportive shoes
- NSAID pain reliever
- Tennis or golf ball
