Exercises For Heel Spurs
Heel spurs are often a companion to plantar fasciitis (a foot disorder that causes pain, mostly athletes are known to suffer). The pain experienced in people who suffer from plantar fasciitis is excruciating and even a thumb poke to the heel would prove to be extremely painful.
Exercises for heel spurs would help reduce the pain and also prevent the occurrence of plantar fasciitis.
What are Heel Spurs?: The amount of pressure laid by our body on to our heels when walking increases by about 20 folds with every step. This pressure is borne by both the heels with every simultaneous step.
- The heel bone is thus provided with a cushion that helps it bear the shock and load. A fibrous tissue called the plantar fascia connects the heel bone to the front of the foot. Over stretching the fascia tissue would lead to gaps being formed at back of the foot.
- The gaps are thus filled by calcium leading to a bony protrusion known as heel spurs.
Exercises for Heel Spurs: Heel spurs as such are not known to cause any pain. But, plantar fasciitis when accompanied by heel spurs tend to cause a lot of discomfort and obstruct our daily routines. There are a few exercises that can be done in order to prevent heel spurs. In case of pain these exercises would also help alleviate the pain.
Let us look at a few exercises.
- Exercise your calf muscles. Heel spurs are often a result of tight muscles in the calf. A particular exercise called the wall stretch can help relax these muscles. In a wall stretch, you allow your calf muscles to stretch by placing your hands against the wall and by bending your unaffected leg with your back leg kept straight. Exercising regularly for 5-6 times for about 2-3 minutes can be very helpful.
- Stretch your Achilles tendon. Standing on a stair step, make sure your heels are towards the step’s edge. Stretch your Achilles tendon along with your calf muscle by lowering your heels keeping your legs straight. Doing this would stretch your heel bones and relieve them off the pain.
- Use a towel to stretch your heels. In this method, you wrap your sole in a towel and gently pull your feet to feel the stretch. This has to be exercised bare foot with your legs stretched in front of you.
- Use a tennis ball or can to massage the bottom of your heel. You can do this by rolling your heel back and forth over the ball or can. This massage helps relieve pressure.
- Tap your toes. Sit in a chair and raise your affected foot. Tap the floor with the big toe of your affected foot pointing downward. Doing this 10-12 times can be very helpful.
Exercises for heel spurs reduce the pain caused by the accompanying plantar fasciitis and help in a quick recovery.