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Stretches to Alleviate Heel Spur Pain

Heel spurs are a repetitive stress injury that affects the tendon that connects the heel to the ball of the foot. This tendon, called the plantar fascia, provides arch support in your foot. It can tear away from the heel bone, and new bone can form on the heel. The bony growth digs into the surrounding tissues during movement and causes a great deal of pain at the outset of weight-bearing exercise. Typically, the pain decreases as exercise goes on, but then returns during the next session.

  1. Benefits of Stretching

    • Stretching plays an important role in helping heel spurs heal. You want to stretch your arches, your Achilles tendon, and your calves every day several times a day. The most important times of day to stretch include first thing in the morning before you even get out of bed and before you begin any physical activity that usually triggers your heel spur pain. A good stretching routine should take only five minutes and should allow you plenty of time to hold each stretch.

    Stretches That Will Help

    • For the calves: Stand about 18 inches from a wall. Bend your right knee and slide the left leg back. Keep the left leg straight and try to keep the heel on the floor. Place your hands on the wall for support. Hold the stretch for a slow 10-count, and then try to deepen it by sliding the foot back a little further. Hold for another 10 seconds. Switch sides and repeat.

      For the Achilles tendon: Still standing about 18 inches from the wall, place the right foot 1 foot in front of the left. In this staggered position, slowly bend your knees into a squat. Squat as far as you can without lifting your heels from the floor. You should feel the stretch in your left Achilles tendon. Hold the stretch for a slow 10 count. Then switch sides and repeat.

      For the arch: Keeping your right knee soft, bend your left knee so your foot is on its toes. Circle the left foot inward, putting a slight pressure on the floor as you circle your foot from the little toe to the big toe. Do four circles, then circle outward — big toe to little toe. Do four more circles. Now, switch sides and repeat.

    Heel Spur Prevention

    • Heel spurs can take six months to a year to heal completely. Continue stretching daily even after heel pain goes away. The stretching routine can help prevent heel spurs from forming again. Also, for workouts or jobs that keep you on your feet, select footwear that supports the arch and cushions the heel.

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