Millions of Americans experience heel pain yearly for a variety of reasons, according to the American Academy of Orthopaedic Surgeons. Some individuals with bone spurs experience heel pain while others do not. Exercises to relieve pain of bone spurs in the heel of the foot fall in the initial treatment category for alleviating symptoms. As a natural approach, exercises can promote muscular health and functioning without any side negative effects, if done correctly and diligently. Check with your doctor first.
Facts
The most common condition associated with bone spurs and heel pain is plantar fasciitis, according to the American Academy of Orthopaedic Surgeons. Plantar fasciitis occurs when the plantar fascia ligament, which runs along the bottom of the foot, starts to tear and become inflamed. Pain radiates from the heel area where the fascia attaches to the heel bone. The ligament operates like a rubber band that contracts and loosens with movement while absorbing pressure and body weight. Other causes of heel pain include arthritis, heel spurs, Achilles tendonitis and physical overload.
Considerations
Taking proper care of the heel area can reduce heel pain levels. Wearing properly fitted, comfortable shoes is essential, according to the American Academy of Orthopaedic Surgeons. Consider not wearing high-heeled shoes or footwear that does not offer arch or heel support, but instead start wearing shoe inserts or well-cushioned shoes that reduce plantar fascia pressure. If you are overweight, consider losing weight since extra poundage puts additional pressure on the plantar fascia area. Another consideration involves wearing a night splint while sleeping to minimize pain by stretching the plantar fascia.
Importance
Tight foot and calf muscles make heel pain worse. Exercises that stretch the calf and plantar fascia area provide the most effective way to alleviate heel pain symptoms, according to the American Academy of Orthopaedic Surgeons. Stretching exercises keep the plantar fascia tissue and calf muscles flexible and, if done consistently, can reduce chances of developing more serious injury levels requiring dramatic treatments such as surgery. It is important that exercises be performed in a slow, deliberate manner to avoid any unexpected stress on the affected area, which can increase symptoms.
Toe Grabs
Toe stretches can increase range of motion in the heel area. Sit upright in a firm chair. Place both feet firmly on the surface. Lift your affected-side leg and place the ankle over your opposite-side knee. The lower leg will be parallel to the surface. Grab your toes with either hand and slowly, but gently, pull the toes toward your shin area, according to the physical therapy site Nicholas Institute of Sports Medicine and Athletic Trauma. Feel the stretch along the bottom of your foot and calf area. Hold this stretch for five seconds. Release the tension and relax 10 seconds. Repeat this exercise 10 times. Have a goal of performing this exercise 30 times, three times daily.
Calf Stretch
Doing an exercise known as soleus stretch will increase the flexibility of the heel and calf area, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Place your affected-side leg onto a stool or step so your thigh is parallel to the surface. Gently and slowly move your body forward until you feel a stretch in your calf and heel area. Hold this stretch for five seconds. Release the tension and return to original position. Relax for 10 seconds. Repeat this exercise 10 times.
