Exercises for heel spurs
Exercise can be an effective treatment for heel spurs by helping to improve the strength and flexibility of the muscles in the feet and ankles. Here are some examples of exercises that may be recommended for heel spurs:
- Plantar fascia stretch: To perform this stretch, stand with one foot in front of the other, toes facing forward. Lean forward and place your hands on the wall or a countertop for support. Shift your weight onto the front foot, keeping the heel of the back foot on the ground. Hold the stretch for 10-30 seconds, switch legs, and repeat.
- Towel stretch: To perform this stretch, sit on a chair with your feet on the ground. To stretch the plantar fascia, wrap a towel around the ball of your foot and gently pull on the ends of the towel. Hold the stretch for 10-30 seconds, switch feet, and repeat.
- Toe curls: Sit on a chair with your feet on the ground to perform this exercise. Curl your toes upward, then release and straighten them. Repeat this movement for 10-15 reps, switch feet, and repeat.
- Calf raises: To perform this exercise, stand facing a wall with your hands resting on the wall for support. Lift your heels off the ground, rise onto your toes, then slowly lower your heels back down. Repeat this movement for 10-15 reps.
How to prevent heel spurs
Here are some steps you can take to help prevent heel spurs:
- Wear shoes that fit well and provide good support: Shoes with a low heel and good arch support can help to alleviate pressure on the heels and prevent the development of heel spurs.
- Avoid wearing high heels: High heels can put extra strain on the heels and should be avoided if you are prone to heel spurs.
- Maintain a healthy weight: Carrying excess weight puts extra pressure on the heels and can contribute to the development of heel spurs.
- Stretch your feet and ankles regularly: Stretching the muscles in the feet and ankles can help to improve their strength and flexibility, which can help to prevent heel spurs.
- Avoid standing or walking for extended periods: Taking breaks to sit and rest can help to alleviate pressure on the heels and prevent the development of heel spurs.
- Stay active: Regular physical activity can help to keep the muscles in the feet and ankles strong and flexible, which can help to prevent heel spurs.
How to treat Heel Spur?
There are various treatments, including advanced options like shockwave therapy and orthotic inserts, that will be applicable for heel spurs and heel pain treatment. However, everyone is different. Therefore, we will work with you to develop the most suitable treatment plan tailored to your needs, helping you find effective relief from discomfort.
How we can help: