Heel spurs are a foot problem caused by the growth of bone-like calcium deposits between the heel bone and the arch of the foot. Although this condition can’t be cured, there are many exercises you can try to alleviate pain, swelling, and discomfort when walking or standing. Take a look at a few reliable solutions below.

What Are Some Effective Heel Spur Exercises?

1. Golf Ball Roll

Rolling a golf ball beneath your foot is a surprisingly effective way to relieve pain, muscle tension, and limited range of motion caused by heel spurs and other foot problems such as plantar fasciitis.

To do it, sit on a chair with your feet flat on the ground. Place a standard golf ball beneath your foot and roll it from the ball of the foot to the heel, applying as much pressure as you can without causing yourself pain. Repeat the exercise for the other foot and ice both feet afterward to reduce inflammation.

2. Calf Stretch

The bony growths that characterize heel spurs typically appear near the base of the Achilles tendon, which can lead to tightness and pain in the calf muscles. To alleviate this tightness, you can gently stretch the calf muscles, which may be particularly beneficial after long walks, running, or other forms of physical activity, when the muscles are often tighter.

To stretch your calves, place both hands on a stable surface such as a countertop or doorframe. Place one foot forward and gently lean against the surface, holding the position for several seconds. Do this two to four times for each foot to relieve pain and tension.

3. Foot Flex

A foot flex is a simple exercise which can reduce tension in the plantar fascia. It can be particularly helpful immediately after waking up, since muscles in the legs and feet can tighten while sleeping.

Sitting on the floor with your legs stretched out in front of you, reach forward and grab the toes and pull them gently back toward the shins. Hold the position for about 30 seconds and repeat two to three times.

For more expert advice on heel spurs and other foot problems, turn to Choice Podiatry Associates in Cincinnati, OH. From two convenient locations in the area, they offer a full range of foot care services to patients of all ages and with a wide array of other health needs. Call (513) 984-1911 for Dr. Rootring in Kenwood, or (513) 574-2424 for Dr. Feist in Bridgetown. Visit them online to learn more about their services.