During the course of the day, every step puts about 60 tons of stress on each foot, notes the American Academy of Orthopaedic Surgeons. Most of this pressure is absorbed by the heel and ankle, making them susceptible to injuries such as heel spurs. According to the Mayo Clinic, bone spurs result from a breakdown in the cartilage at the joint. Heel spurs, specifically, develop as a result of an abnormal growth of the heel bone where calcium deposits form. Exercises can be used to prevent and cure heel spurs.
Function
After identifying a bone heel spur in an x-ray, your physician or physical therapist may prescribe exercises for you to do. These exercises for bone heel spurs are designed to provide pain relief while curing the symptoms by strengthening the tendons and tissues around the heel. Another function of bone heel spur exercises is to prevent future heel spurs from developing.
Types
Most bone heel spur exercises include stretches that are held for a specific amount of time. These stretches improve the flexibility of the plantar fascia, Achilles tendon and calf muscles. Common stretches include a wall stretch that is performed facing a wall, stair stretch performed while standing on a stair and a cross-leg stretch performed while sitting on the ground. Other exercises include a towel pull and ice roll.
Features
The specific exercise recommendations for frequency and amount depend on your individual condition. As a general rule, most stretches will be held for about 10 seconds and repeated for a series of 20 times. Exercises such as the stair stretch can be repeated a total of four to five times per day.
Considerations
Along with bone heel spur exercises, there are several other considerations for reducing heel pain. Benefits from the bone heel spur exercises will generally increase with weight loss, properly fitted shoes and gait analysis to eliminate over-pronation. Between the exercises, allow the heel to rest by reducing the number of steps taken and use ice packs to reduce inflammation.
Warning
Some exercises if done incorrectly can actually cause heel spurs and should be performed under the guidance of a physician or physical therapist. Physicians can also prescribed anti-inflammatory medications to control pain and reduce inflammation before surgery is required.
