Foot abnormalities, excess weight or other activities that stress the foot can cause heel spurs to develop. Heel spurs result in extreme pain that can make it difficult to walk, sleep or exercise. Performing stretching exercises daily can help you find relief.
Significance
Heel spurs or plantar fasciitis occur when bony growths form underneath the foot, according to the University of South Florida. These growths occur when the plantar fascia, a band of tissue that stretches under the foot, detaches from the heel's lining, causing the bone to develop small spur-like growths. This condition can cause pain and swelling that can make walking difficult. Exercises to reduce heel spur pain aim to "warm up" the muscles of the foot, which is helpful because exercise can be highly painful to those with one or multiple heel spurs.
Time Frame
Stretches to alleviate heel spur pain are best performed in the morning, according to the University of South Florida. This is because the muscles that act on the foot, including the Achilles' tendon and the calf muscles, tighten overnight. Stretching the heel spur in the morning before you get out of bed can help to immediately alleviate pain. You may wish to repeat heel spur stretches several times per day.
Sample Exercises
Stretches to alleviate heel spur pain stretch the Achilles tendon, which is located behind the ankle, and the calf muscles. This stretch from Heel That Pain begins with you standing a shoulder's width apart from a wall. Place one foot in front of the other. Bend both knees and hold for 10 seconds. You can place your hands on the wall for support. Straighten your legs and then repeat up to 20 times on each side. The next stretch from American Orthopedic Supports involves standing on stairs and placing the ball of one foot on a step. Slowly lower your heel toward the ground to feel a stretch in the back and arch of your foot.
Assistive Devices
These exercises for heel spur pain use items found in your home to assist you. The first is to take a towel or elastic stretch band and sit on the floor with your legs extended, according to American Orthopedic Supports. Place the towel around your foot and pull the towel toward your body. Hold this stretch for 15 to 30 seconds, release and then repeat 10 times. The next stretch involves utilizing a frozen can. Place the can on the floor and roll it with your bare foot. Begin at the heel and roll all the way up to the toes. The cold temperature helps to reduce inflammation while you stretch the plantar fasciitis.
Night Splints
In addition to stretching exercises, assistive devices known as night splints can stretch your feet overnight to prevent tightening of the lower leg muscles, according to the University of South Florida. Like stretching exercises, these night splints are designed to keep the foot in a flexed position. If you have severe pain in the morning, these stretching devices may be helpful.
