How to Stretch for Heel Spurs

A calcaneal spur or heel spur is a painful condition resulting from a growth of calcium deposits on the bottom of the heel. This pointed spur, in contact with the sensitive tissues of the plantar fascia muscle group, is the cause of heel pain and inflammation. This condition often is found in people with foot disorders who are middle-aged or overweight and who also might be suffering from arthritis, neuritis, alkalosis and tendinitis. X-rays can reveal the spur and the presence of tiny tumors at the ends of nerves that are causing the pain. Uncomfortable shoes can add to the pain. Heel pads, wraps, heat and especially stretching exercises will provide great relief until the condition, in many cases, subsides by itself.

Things You'll Need

• Straight-back chair
• Heating pad

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Instructions

Heel Stretching Exercises

• 1

  (Sitting) While in a seated position barefoot, with the injured foot flat on the floor, raise the front part of the foot upward, pivoting at the ankle.

• 2

  Hold this position while curling the toes downward and pulling the foot inward.

• 3

  Slowly lower the foot to its original position. Repeat this exercise 10 to 20 times, one to three times a day as tolerated until relief is felt.

• 4

  (Standing) Standing barefoot, 3 feet in front of a wall, lean on the wall with both arms straight out, toes turned in (pigeon-toed) and forcibly flexed downward, with the body weight on the outsides of the feet.

• 5

  While in this position, slowly bend both arms, keeping your upper body straight, until your head practically touches the wall. Hold this position for a few seconds.

• 6

  Slowly straighten the arms while returning the feet to the original relaxed position. Repeat this exercise 10 to 20 times as tolerated, one to three times a day.