A common condition, heel spurs can cause tremendous foot pain, making walking almost unbearable. A heel spur is simply a bony projection growing out from the heel bone. While the spur itself isn't painful, it may irritate the surrounding sensitive tissues of the foot and contribute to plantar fasciitis, another source of excruciating foot pain. Performing certain exercises and stretching techniques may help treat heel spurs without surgery.
Stair Stretch
Stretching the calf muscles and surrounding tendons can help alleviate heel spur discomfort. Stand on the edge of a step, balanced on the ball of your foot with your heel extending out over the step's edge. Hold on to a railing or chair if you need help balancing. Now slowly lower the heel of your foot so it drops below the step level to stretch the calf muscles and surrounding tendons. Lower the heel until you feel tension through the calf. Hold the position for 30 seconds, and then lift the heel back to the starting position. Don't bounce. Always stretch with a slow, controlled motion.
Wall Stretch
Stand next to an open doorway about arm's length away from the wall. Grab the door jamb with your left hand. Extend your left leg forward and position your left foot so the ball is pressed against the wall and your left heel is anchored firmly against the floor. Now use your arm to pull your body forward, stretching the calf until your leg becomes perpendicular to the floor. Again, don't bounce during the stretch. Pull forward with a slow, controlled motion, and hold the pose for 30 seconds. Repeat with the opposite leg to stretch the right heel.
Runner's Stretch
Place your palms flat against a wall, and extend your left leg out behind you. While stepping toward the wall with a bent right leg, try to lower the heel of your extended left leg to the ground. Remember not to bounce. Repeat the same stretch with the right leg. Runners often perform this exercise prior to strenuous activity to loosen up their calves and ankles.
Squat Stretch
While using a wall, chair or counter for support, lean forward and place your feet beneath you, one in front of the other in a heel-to-toe fashion. Now slowly bend your knees and squat down. Keep your feet flat against the floor to feel a stretch along the back of your rear leg. Lower as far as comfortable, and hold the stretch. Repeat with the other leg.
Considerations
While the aforementioned stretches may help alleviate discomfort, exercising with heel spurs can still be a painful experience. Swimming provides the ideal workout for heel spurs since there's no stress on the feet. However, if you prefer running and other similar sporting activities, wearing cushioned insoles with extra heel padding can offer some relief. Anti-inflammatory medications may further reduce pain. After exercising, ice your heel for 20 minutes to help soothe irritation and prevent swelling.
