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Heel spur exercises – Relieve heel spurs
Pain in the heel can be a sign that you have heel spurs. It is not dangerous but the pain can make life more limited. The pain usually gets worse during the day as you put more weight on your foot. Walking, running and standing are often seen to make the pain worse. Heel spurs can heal on their own, but if the pain doesn’t go away, it can be difficult to know how to get help.
Effective treatment for heel spurs
Fascia therapy is an effective way to treat heel spurs. The whole body is scanned to see what imbalances are present and what may have caused the problem. The treatment softens and relieves the fascia structures that may have caused the heel spur. The vibrations also increase the flow in the fascia, which will make it easier for the body to heal itself. The body gets more balance which will make the loads more even and reduce the risk of injury. The treatment does not hurt but is experienced as pleasant and relaxing.
Heel spur exercises
In case of heel spurs, it is important to keep the circulation going in the foot. Therefore, it can be helpful to do some exercises a couple of times a day to support the body’s healing.
Bend and stretch toes. Do 20 to 30 repetitions. Do this at least twice. Repeat the exercise at least three times a day.
Toe-spread. Spread outwards with your toes and come back. Repeat 20-30 times twice. Do the exercise at least three times a day.
Foot angling. Angle your feet out to the right and left. Angle 20-30 times in each direction twice. Do the exercise three times a day.
Bend your foot up and down. Do 20-30 repetitions each way. Repeat twice. Do at least 3 times a day.
Stretch the plantar fascia. Grasp the toes of the sore foot and bend your toes up to stretch the plantar fascia. Hold the stretch for one minute. Repeat three times. Do this exercise several times a day.
Stretch the outer calf muscle. Stand up and take a step backwards. The heel of your back foot should be pressed against the ground. Keep the knee of the back leg straight. If you don’t feel any pull in the Achilles tendon, try taking a longer step back. Hold the stretch for at least one minute and breathe deeply during the stretch. Stretch several times a day.
Stretch the inner calf muscle. Stand up and take a step backwards, pressing your heel against the floor. Now take and bend the knee of the back leg until you feel a pull on the Achilles tendon. Hold the stretch for at least a minute, breathing deeply as you go. Stretch several times a day.
Effective treatment for heel spurs
Fascia therapy is an effective way to treat both heel spurs and false heel spurs. The whole body is scanned to see what imbalances are present and what may have caused the problem. The treatment softens and relieves the fascia structures that may have caused the heel spur. The vibrations also increase the flow in the fascia, which will make it easier for the body to heal itself. The body gets more balance which will make the loads more even and reduce the risk of injury. The treatment does not hurt but is experienced as pleasant and relaxing.
Relieve heel spurs – Treat heel spurs yourself
If you have heel spurs, you should rest your foot and avoid strain. Using insoles or inserts designed for heel spurs can also be a good idea.
It is important to exercise your feet and check the mobility of your ankles and toes. If these are not working properly, the plantar fascia will be subjected to more stress than it is designed for.
It is also good to strengthen the muscles around the pelvis and thighs to avoid heel spurs. If the muscles are too weak, they will not be able to stabilize the lower limbs sufficiently under load. This will cause the plantar fascia to become more rigid and increase the risk of sunken arches.
Tape heel spur
Make sure to use a good tape. Kinesiology tape or sports tape is preferable as it gently lifts the skin to increase blood circulation and reduce swelling. The purpose of taping is to relieve the plantar fascia. It is important that the pieces of tape have a “pull” in them when you use them.
Keep your foot in a neutral position. Start by making an anchor out of the first piece of tape to which the rest of the tape is attached. Start by placing the tape on the big toe joint, round the heel and attach to the small toe joint.
Take the next piece of tape on the back heel and place it along the plantar fascia under the foot.
Take one piece of tape and place transversely and heel and foot. Take another piece of tape transversely and place it so that it overlaps about 50% of the first transverse piece of tape. Tape all the way up.
Take a final piece of tape and secure the ends of the anchor so that they do not come loose.
Stand on your foot so that it is loaded. Take a piece of tape but don’t pull it and attach it across the top of your foot.
Heel spur inserts
It is common to use different types of inserts for heel spurs. However, it is important that the inserts relieve the lower and inner part of the heel but also the arch. The inserts relieve the plantar fascia and the muscles in the arch, which makes it easier to stand and move around. The relief allows the foot to heal faster. Studies show that cup-shaped inserts for heel spurs are preferable. The insert increases the thickness of the heel pad, which reduces the pressure under the heel. Inserts should not be seen as a long-term solution but more as an aid to facilitate healing. In the meantime, it is important to treat the imbalances in the body that are causing the heel spur, otherwise there is a high risk that the problem will return.
How should you return to exercise if you have heel spurs?
You should avoid physical activity that can cause pain and prevent healing of the heel spur. Circulation exercises for the foot and ankle are a good start. Fitness training such as cycling, swimming and rowing are good activities that do not put a lot of strain on the foot and ankle.
Once the heel spur has healed, it is important to start training again carefully. The adjustment needs to be slow over a few weeks, and the load should be increased gradually to prevent the heel spur from coming back. Also look at how you move. If you take too big a step, you will land more on your heel and put more strain on the back of your body. Also check your shoes and the surface you are exercising on.
