The Best Stretches For Heel Spurs
Stretching is a very essential procedure in exercising. It is good to stretch before and even after exercising. Stretching is necessary in keeping all your muscles elastic, sturdy and fit which is needed to maintain a series of movement in the joints. Stretching after working out helps to reduce muscle exhaustion. Stretches for heel spurs are a good way of easing the pain caused by heel spurs.
Heel spurs are a common source of heel pain. Heel spurs are a bony growth attached to your heel bone and grow into your foot arch. Some of the common symptoms associated with heel spur are; there is a sharp pain on you heel that is so severe, especially in the mornings when you get on your feet for the first time. This is because the bone that is protruding is piercing into your fatty tissues hence the severe pain.
The stretches will help lessen the intensity of pain on your heel over time. Regular stretching is very important when you are suffering from heel spur. The stretches performed for heel spur are not just the usual type of stretches one does after exercising. So,you should stretch for 30 seconds, 1-3 times a day. 3-5 times a week.
How often should you stretch then good for your heel spurs ?
I am a regular runner and more often than not, I have experienced heel spur a number of times. I thought it was best to do a little bit of research on heel spur and find out a number of ways to manage heel spur. After doing my research, I found out stretches were really effective in reducing the severe pain experienced when one has heel spur.
You are most likely to have heel spur if you are into energetic sports and activities that put a lot of pressure on both the heel bone and the attached tissue, especially when you have very tight muscles on your lower limb or a stiff ankle due to a previous ankle sprain that limits ankle dynamics e.g. Running, dancing and cardio . You can also have heel spur if you are overweight. Shipping around extra weight raises the strain and stress on your plantar fascia which leads to heel spur.
Several stretching exercises are can be done to treat the heel spur. It is not necessary to do all the stretches that I will mention, as some of them have similar effects. Just experiment to find out which ones fit you best. The stretches for heel spur that I am going to cover below were very helpful to me when I had heel spur. Just remember you have to be extremely careful when doing these exercises to avoid any further injuries on the heel. Heel spur is very sensitive injuries so if you do not trust yourself to take care of the injury, ask for help.
There are a number of running shoes which are convenient for use to prevent heel spur. ASICS Gel Nimbus 18 are really good , the best running shoes for heel spurs as they offer a number of specifications that will help you in getting noticeable relief.
Stretches for heel spur deal with stretching the calves, the plantar fascia or both of them. Let us see some of the stretches for heel spur.
Stretching the calves
For this exercise, you need a surface to lean on. I suggest using a wall or a pole. Lean forward against the wall or the pole and leave one leg stretched behind you while the other one is bent under you. Lean further forward until you feel a stretch in the behind leg. Repeat this exercise till you feel your calves are stretched enough.
This exercise is also helpful in case you are suffering from shin splints, Achilles tendonitis or metatarsalgia. It helps you ease the pain considerably.
Stretching the plantar fascia
Heel spur is greatly associated with plantar fasciitis. You need to have a step bench or a slightly raised surface you can step on, even stairs can actually work. Stand on the stair or bench on your toes with your heel hanging down. Lower the heel while still on your toes till you feel a stretch. Hold the position for a few seconds and repeat this exercise a number of times.
This exercise is also quite significant in dealing with plantar fasciitis and ball of foot pain.
Stretching the plantar fascia and the calves
Extend the injured leg while sitting, loop a towel around the toes and pill back with the towel gradually. You can also stretch your sole by crossing the injured leg over the fine one and grasping the toes using your hand while pulling into a stretch. Repeat this exercise about 10 times.
Stretches are not only great heel spur exercises but also for plantar fasciitis, ball of foot pain and shin splints.
Strengthening your plantar fascia
This is a form of stretch geared towards strengthening your heels and easing the pain. Sit down on a chair and cross the injured leg over the unaffected one. Grab the toes of the right foot with your left hand and pull them towards you.
Doing this strengthens your plantar fascia and eases the pain experienced due to heel spur. It is also a great exercise for Peroneal tendonitis and Achilles tendonitis.
when the situation is worse than expected, some people consider physical therapy, and severe cases may result to surgery. Anyway those are extreme situations that rarely happen so there is no need to fret about it.
Stretching your calves and the plantar fascia muscle is the most efficient and effective way of treating heel spur. There are other exercises but these stretches for heel spur are very helpful. In addition, you can also do some yoga before or after exercising to help in stretching your heel spur to ease the pain. I hope you find them as hopeful as I do. Leave any questions and comments you have in the comment section. Thank you!