Tips for reducing heel spur pain.
Heel spur stretches.
The heels should remain flat on the ground.
This is a very effective exercise.
With the hands on a wall place one leg forward with a slight bend in the knee.
Stretching the arch of your foot and your heel cord achilles tendon is the most effective way to relieve the pain that comes with the condition.
Keep your right knee straight and your right heel on the ground.
Stretching the plantar fascia.
Hold the position for 10 to 15 seconds.
Hold the stretch for 15 to 30 seconds and release.
Place the other leg slightly behind the body and keep it straight.
You can also do stretches leaning on a table with your hands bending one knee and keeping the other straight.
You must lean forward as if you are pushing the table away from you.
Hold the position for 10 seconds and relax.
To stretch the calf muscles and the heel cord push your hips toward the wall in a controlled fashion.
Heel spurs are often caused by.
This is a very simple exercise where you ll only need to lean on a wall or a table with your hands.
You should lean forward as if you were going to move the table in order to stretch the calf muscles of the extended leg.
While heel spurs may require surgery in some cases you can do stretches to help to ease the pain and discomfort.
Repeat this exercise 20 times for each foot.
Place the other leg in front with the knee bent.
This will stretch the calf muscles of the stretched leg.
Exercising your calf muscles will also help diminish the pain of your heel spur.
Calf stretch lean forward against a wall with one knee straight and the heel on the ground.
With heel spur stretching exercises you are able to do two things.
Strengthen the plantar fascia and surrounding tissue and keep the fascia and other structures such as the achilles tendon flexible.
Plantar fasciitis is aggravated by tight muscles in your feet and calves.
Sit down on a chair cross the right leg over the left one.
This exercise is explained for a heel spur on the right foot.
Then grab the toes of the right foot with your left hand and pull your toes towards you.
Each of these exercises will help lessen the severity of the heel pain while also helping to prevent further occurrences of the heel spurs and other related conditions such as plantar fasciitis.
