The heel spur , also known as a calcaneal spur , is a bony formation that appears in the heel bone, called the calcaneus. This disorder can become very annoying if you suffer from it, since, for the most part, it causes pain mainly when you want to walk or perform different daily activities, so it is important that you visit a doctor for proper treatment and that it eliminates all the symptoms that this disorder can generate.
There are numerous exercises that can significantly help reduce pain caused by this bone formation in the foot, such as stretching and other home remedies. This is why if you suffer from this alteration, it is important that you go to a specialist, while at FastlyHealwe offer you exercises for the heel spur , which can serve as a treatment for the heel spur, as a complement to what the doctor.
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Table stretch, an option to relieve heel spurs
The stretches are ideal to relieve discomfort caused by heel spur. They are easy to do, fast and very effective, but to make it even easier for you, you can do the stretching with the help of a table or a wall.
For this, you must support both hands on the edge of the table while you bend one knee and the other you stretch it back while you lean forward. The movement is similar to what you would do if you wanted to move the table or the wall, in this way, the calf muscles that are stretched will be relieved and pain will decrease. You should maintain the same position for 10 or 15 seconds and perform between 25 and 30 repetitions 3 times a day .
Gentle movements, a good exercise to treat heel spurs
Another option for treating a heel spur with exercises is to perform gentle movements that can help soothe the pain caused by this pathology. Although it can help you alleviate the symptoms of heel spurs, it is essential that you carry out an indicated and controlled treatment by an enrollee.
The exercise is simple, you simply have to move the foot in which you have the problem slowly up and down and vice versa on the shin of the other leg. The main idea is that you try to surround it with the toes of your bad foot to be able to relax the muscles in the area and eliminate pain. You can do many repetitions, the number of times a day you want, although it is important to be constant and do it regularly.
Exercise with tape, benefits you in the treatment of spur in the heel
Exercising with tape can also be a good alternative as a heel spur treatment, although the vast majority of activities are very useful not only for patients with this pathology, but for many other alterations that may appear in the foot.
What you should do is sit on the floor, with your back straight and your legs joined and stretched out in front of you. Then, you place a tape on the sole of the foot that has the heel spur and hold the tips of it with your hands . Next, you must simultaneously exert force with your arms to the side of your body, while with the foot you perform the same action for the opposite side and maintain the same posture for about 20 seconds. This can be repeated 25 times, 2 or 3 times a day.
Roll a bottle, helps improve heel spur
An excellent exercise that is very simple to perform and can generate incredible results while reducing much of the pain, is to roll a bottle of frozen water . This is why we recommend that you fill one and put it in the refrigerator until ice forms inside.
To begin, you must place a towel on the floor and top the bottle that should already be frozen. You have to put the sore foot on it and roll it over the entire sole of the foot. This movement should be constant and repetitive for no less than 5 minutes and you should do it 3 times every day.
In addition to these exercises for the heel spur, you can also try the home remedies for the spur that we leave you in the following FastlyHealarticle.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Heel spur exercises , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.