All you Need to Know about Heel Spur Exercise

Osteophyte is more commonly referred as a heel spur and it is a condition in which there is a bony growth due to the deposition of extra calcium on the underside or back of the heel bone, the calcaneus. It slowly grows into your foot arch. You may have heel spur without even your knowledge as it may or may not cause pain. The reason behind heel spur is that the body tries to lay down extra bone in the place of repeated trauma or injury.

know about heel spur exercise


If you are suffering from plantar fasciitis, 70% chances are there that you have spur heel. It is common among the middle-age group but can be observed among all age groups. Heel spurs generally causes heel pain and the word “excruciating” best describes the feeling of the pain. If you are an athlete and have high arches, there is a high probability that you may suffer from heel spur. The heel spurs may occur due to repetitive stress or injury to the foot mainly on the plantar fascia ligament. Avoiding proper foot care leads to aggressive pain.

When do you Need to do Heel Spur Exercises?

You may not be aware that you are suffering from heel spur in the initial stage of the condition. With time it aggravates and becomes a reason to worry about and the pain increases beyond the limit. The symptoms of heel spur are:

  • You are sure to feel pain under your heel after resting for a long time
  • It becomes difficult to take the first step in the morning.
  • The pain improves as you get involved in various activities.
  • Standing for a long term is sure to induce pain in the heel area.
  • If you palpate the soft area, you are sure to feel a soft and tender lump of bone.

Why Heel Spur Exercises are the Best Option to Treat it?

The best way to control heel spur is nothing but exercises. It can treat the heel spurs and give you relief from the pain. The heel spur exercise involves stretching and helps you in two ways:

  • It strengthens and improves the condition of the plantar fascia along with the surrounding tissues.
  • It helps the fascia and Achilles tendon to retain the flexibility.

A regular exercise is sure to reduce the severity of the pain and also prevents any further occurrences and even deterioration of the condition. Stretching exercises which slowly lengthen the muscles is sure to relax the various tissues around the heel and thus reduce pain. Few heel spur exercises are:

  • Exercise 1: You need to lean forward as if you are in front of a wall with one knee straight and the other bent. The heel must be placed on the ground and then stretch your heel cord and foot arch. Hold it for a few seconds and then relax with 20 repetitions.
  • Exercise 2: You are supposed to lean forward over a countertop. Spread your feet apart. One foot must be in front of the other. Next step is to squat down by flexing your knees while you must keep your heels on the ground. Hold for a few seconds and then straighten up. 20 repetitions are advised.

Wearing proper shoes with proper exercises is sure to relieve you from heel spur.