Heel spurs are calcium deposits in the heel caused by inflammation of the plantar fascia, a band of tissue connecting your heel bone to the ball of your foot. As you walk, the plantar fascia endures tension that is about two times your body weight. Yoga provides various stretches that may reduce heel spurs and inflammation of the plantar fascia. Ask your doctor if yoga for a heel spur would be appropriate for you.
Calf Muscles
Lack of flexibility in your calf muscles could lead to the forming of heel spurs, according to Scott Roberts, author of the online book, "Plantar Fasciitis and Heel Spurs." A well-toned calf muscle allows your foot to bend back easily, causing less tension in the bottom of the foot and Achilles tendon when walking or running. Roberts recommends stretching the calf muscles when you get up in the morning, after long periods of sitting and before walking.
Downward-Facing Dog
Begin on your hands and knees with your hands under your shoulders. Turn your toes under, lift your knees off the floor and your sit bones toward the ceiling until you look like an upside down "V." Keep your head between your upper arms, relaxing your neck and shoulders. Bend your right knee as you push your left heel farther down, then switch sides. Bend and straighten your knees alternately, as if pedaling a bike. Straighten both legs, pressing both heels down for a few breaths. Rest and repeat four times.
High Lunge
This yoga stretch works your ankle and calf. Take your time getting into this pose, as it challenges your leg strength and balance. Begin in downward-facing dog. Step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm. Raise your torso and lift your arms parallel to your ears. Press down through your left heel. Hold this pose for five or more breaths, then lower your torso toward the right thigh, bring your hands back onto the floor and step your right foot back to downward dog. Hold the dog pose for two breaths and then repeat high lunge pose with the left foot forward for the same length of time.
Standing Heel Stretch
Stand facing a wall, with your right foot flat, about 24 inches from the wall. Your right knee is straight. Place your left foot between the right foot and the wall and bend your left knee. With your hands against the wall for support, push your hips forward and your right heel downward, stretching through your right calf and heel. Hold for 10 seconds, then relax. Do 10 repetitions and then change sides.
Seated Heel
This is a variation of the yoga "staff pose." Sit on the floor with your legs straight out in front of you. Place a strap or neck tie around the bottom of your right foot. With one end in each hand, pull back gently on the strap to flex your foot while keeping your back as upright as possible. Feel the stretch through the back of your heel. Hold for a count of 10, relax and repeat with the left foot.
Recommendations
Do not to overstretch, which could damage the heel and Achilles tendon, says Roberts. If it feels like a strain, you are stretching too far. Consult with your primary care physician about the types of stretches that will work best for you.
