Heel spurs are calcium formations that develop along the bottom of your foot. Heel spur therapy exercises can reduce strain on your heel area while also encouraging the healing process to begin. Exercises for strengthening and stretching the plantar fascia, which is the muscular band that runs along the bottom of the foot, apply to heel spur therapy as well. Check with your doctor prior to starting.
Facts
Heel spurs are bony, hook-shaped growths that result from calcium formation originating in the heel. The spurs point toward the toes. An average of 1 out of 10 people have heel spurs, but only 5 percent of those individuals experience any pain, according to the American Academy of Orthopedic Surgeons. Heel spurs can develop on their own or as a condition of plantar fasciitis, according to Plantar-fasciitis.org. X-rays detect heel spurs. Factors that can encourage heel spur formation include regular heel stress, high arches, repetitive and overuse as in athletics, obesity, pronation or improper gait.
Calves
Tight calf muscles can exacerbate heel spurs by putting extra strain on the plantar fascia. Tight calf muscles make it difficult to properly flex your foot and bring your toes toward your body. This can result in increased pain and/or discomfort, according to the American Academy of Orthopedic Surgeons. Stretching out the calf muscles might help alleviate discomfort and pain levels. Doing a standing calf stretch can help. Place your hands against a wall, keeping one knee straight and the other bent. Moving your hips toward the wall in a slow, controlled manner will help stretch both your heel cord and calf muscles.
Feet
Stretching your plantar fascia needs to be included as part of your heel spur therapy exercise program. Seated exercises where you place your affected foot over your opposite knee will help. While sitting in an upright position, gently pull the toes of your affected foot toward you until you feel the bottom of your foot, your plantar fascia, stretch out, according to the American Academy of Orthopedic Surgeons. If reaching your foot is too difficult, use a towel. Doing this exercise first thing upon rising in the morning is recommended.
Toe Walks
Toe walks can strengthen the plantar fascia area and serve a variety of other exercise purposes to help heel spurs, according to Sports Injury Bulletin. Walking on your toes can improve balance and stability plus foot and ankle mobility. Muscles involving the plantar fascia, Achilles tendon, foot and calf can be strengthened and stretched. Toe walking involves standing barefoot on your toes and balancing yourself until you can walk forward in small, slow steps. Keeping a balanced posture is imperative.
Misconceptions
Many people believe that heel spurs and plantar fasciitis are the same. Evidence proves otherwise. Heel spurs do not cause plantar fasciitis. Not everyone who has plantar fasciitis develops heel spurs. Heel spurs are not also known as plantar fasciitis, according to the American Academy of Orthopedic Surgeons. Spurs do not need to be removed to lessen heel pain.
