Heel Spur Stretches

Place the other leg slightly behind the body and keep it straight.

Heel spur stretches.

Tips for reducing heel spur pain. These stretches can also relieve pain and inflammation caused by plantar fasciitis. Then grab the toes of the right foot with your left hand and pull your toes towards you. Sit down on a chair cross the right leg over the left one.

Hold the stretch for 15 to 30 seconds and release. 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. Keep your right knee straight and your right heel on the ground.

You can also do stretches leaning on a table with your hands bending one knee and keeping the other straight. 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. 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. With heel spur stretching exercises you are able to do two things.

Repeat this exercise 20 times for each foot. The heels should remain flat on the ground. This will stretch the calf muscles of the stretched leg. To stretch the calf muscles and the heel cord push your hips toward the wall in a controlled fashion.

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 to 15 seconds. Place the other leg in front with the knee bent. While heel spurs may require surgery in some cases you can do stretches to help to ease the pain and discomfort.

This is a very effective exercise. Hold the position for 10 seconds and relax. With the hands on a wall place one leg forward with a slight bend in the knee. Stretching the plantar fascia.

Strengthen the plantar fascia and surrounding tissue and keep the fascia and other structures such as the achilles tendon flexible. This exercise is explained for a heel spur on the right foot. Plantar fasciitis is aggravated by tight muscles in your feet and calves. You must lean forward as if you are pushing the table away from 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.