Heel Spur Stretches

Then grab the toes of the right foot with your left hand and pull your toes towards you.

Heel spur stretches.

You can also do stretches leaning on a table with your hands bending one knee and keeping the other straight. This exercise is explained for a heel spur on the right foot. This is a very simple exercise where you ll only need to lean on a wall or a table with your hands. Hold the position for 10 seconds and relax.

Heel spurs are often caused by. 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. The heels should remain flat on the ground. Sit down on a chair cross the right leg over the left one.

With the hands on a wall place one leg forward with a slight bend in the knee. You should lean forward as if you were going to move the table in order to stretch the calf muscles of the extended leg. Place the other leg in front with the knee bent. Exercising your calf muscles will also help diminish the pain of your heel spur.

Stretching the plantar fascia. This will stretch the calf muscles of the stretched leg. Plantar fasciitis is aggravated by tight muscles in your feet and calves. These stretches can also relieve pain and inflammation caused by plantar fasciitis.

Causes of heel spurs heel spurs occur when calcium deposits build up on the underside of the heel bone a process that usually occurs over a period of many months. To stretch the calf muscles and the heel cord push your hips toward the wall in a controlled fashion. Tips for reducing heel spur pain. Keep your right knee straight and your right heel on the ground.

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. While heel spurs may require surgery in some cases you can do stretches to help to ease the pain and discomfort. You must lean forward as if you are pushing the table away from you. Bend one leg while you stretch the other.

Calf stretch lean forward against a wall with one knee straight and the heel on the ground. Place the other leg slightly behind the body and keep it straight. Repeat this exercise 20 times for each foot. Hold the stretch for 15 to 30 seconds and release.

Hold the position for 10 to 15 seconds.