Heel spurs are bony growths that develop on your heel bone, growing at the front of the bone in the direction of the arch of your foot, according to the Mayo Clinic. Sometimes people have heel spurs and don't even know it, while others suffer acute pain. The pain often comes from a related condition that involves a band of tissue along the bottom of your foot. Gentle exercises work to alleviate pain and help you live with heel spurs, but only surgery can remove them.
Explanation
Heel spurs frequently develop as a result of inflammation of your plantar fascia, or the connective band of tissue that runs from your heel bone to your toes, Mayo Clinic explains. The inflamed condition, also known as plantar fasciitis, is usually very painful, especially during your first steps in the morning, until the band loosens up. Pain generally decreases throughout the day, but often gets worse when you first stand up after sitting or stand for an extended length of time.
Exercise Characteristcs
If you don't keep your lower legs flexible when suffering from heel spurs, the plantar fascia tightens up, likely leading to even more pain or even a rupture, Mayo Clinic and Sports Injury Clinic say. Slow, gentle stretches are key to keeping your feet flexible and relieving pain, although they will not get rid of the heel spurs. Only one exercise works while you're walking; others work while you're standing.
Tip-Toe Walking
Walking on your tip-toes, slowly and gently, is the heel spur walking exercise suggested by Sports Injury Clinic. Stand on your tip-toes and slowly walk forward, ensuring you are fully balanced before taking the next step. Start with about 10 steps for your first session, then increase the number of steps as the exercise becomes easier.
Stair Stretch
A number of standing stretches also alleviate heel spurs, Mayo Clinic and Sports Injury Clinic note. The stair stretch involves standing on a stair with one foot firmly on the stair and the other foot with its ball on the edge of the stair and its heel hanging off the back of the stair. Slowly lower the heel that's hanging off the back of the stair until your calf muscle stretches. Slowly raise it up, then switch to work the other leg.
Wall Stretch
The wall stretch is another way to keep your feet and legs flexible, Mayo Clinic says. Stand with one leg in front of the other, about arm's length away from and facing a wall. Keep your back leg straight while slightly bending your front leg at the knee and keeping both feet firmly on the floor. Place your palms against the wall and lean forward, bending your elbows and keeping your front knee bent and back leg straight as you feel the latter stretch. Hold the stretch for 10 seconds, straighten your arms, then switch your leg positions to stretch the other leg in back. Repeat the stretches at least three times on each side, three times a day.
