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Heel Spur exercises
Body Part:
Foot
Equipment:
Osteopressure Tool (Spherical Handle)
Level:
Beginner
Heel Your Pain with Our 5-Minute Heel Spur Exercises
You wake up and greet the morning with a stretch and yawn. Then you get out of bed, and your first step of the day is greeted with shooting pain in your heel. Not the best wake-up, and this is just the beginning of your day. If your first step of the day kicks off jabbing foot pain and difficulty walking, you may have heel spurs. The condition is a common cause of foot pain and almost all patients respond to conservative, nonsurgical therapy.1) We’ve developed a 5-minute exercise routine that helps relieve the pain and swelling of heel spurs — so you never miss a step. All you need for our routine is the spherical handle with the pointed and rounded attachments from our Osteopressure tool set. If you don’t have our tools, try using a whittled cork.
Get Your Osteopressure Tools
Visit our online shop to get your Osteopressure tool set. We’ve got lots of pain-relieving tools and products waiting to be added to your cart.
Take me to the shop.What Are Heel Spurs?
A heel spur is a pointed, bony growth that forms on the underside of your heel that results from a build-up of calcium deposits.
Causes & Symptoms
Heel spurs develop over time. The most common cause of heel spurs is long-term strain on your ligaments and muscles from walking, running, and jumping (particularly on hard surfaces). The soft tissue in your heel wears out, and spurs begin to form. Heel spurs may be caused by plantar fasciitis, a condition that results from irritation of the plantar fascia.2) (The plantar fascia is a band of tissue that runs along the bottom of your foot, attaching the toes to the heel bone.) Wearing worn-out or unsupportive shoes can also cause heel spurs.
Symptoms of heel spurs include sharp pain in the heel area (especially when you stand), inflammation, swelling, tenderness, warmth radiating from the affected area, and small, bony protrusions. Sometimes there are no symptoms.
Treatment for Heel Spurs
To maximize the benefits of our heel spur treatment, exercise intensely and intelligently. Challenge yourself to perform each exercise at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not press or stretch to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.
step 1
Heel Spur Osteopressure Treatment
For the first part of this exercise, you’ll need our Osteopressure tool with the spherical handle and the pointed attachment.
- Sit on the floor.
- Press your fingers along the heel bone until you find the affected area.
- When you’ve found the sweet spot, press the Osteopressure tool directly onto the heel spur.
- Slowly increase the amount of pressure until you feel a strong sensation.
- Press for about 2 minutes.
For the second part of this exercise, remove the pointed attachment and replace it with the rounded attachment.
- Poke along the inner edge of your foot with the Osteopressure tool until you hit a tender area.
- Press the Osteopressure tool into the affected area, slowly increasing the amount of pressure until you feel a strong sensation.
- Press for about 1 minute.
- When you’ve finished, continue looking for tender areas along the inner edge of your foot. If you find another, press the area for about 1 minute.
- Repeat on the other foot if necessary.
step 2
Heel Spur Stretching Exercises
- Begin by sitting with your legs straight.
- Cross the affected foot over your knee and hold your heel with the opposite hand.
- With your free hand, clasp your toes. Rest your big toe on the ball of your hand (the base of your thumb).
- Bend your toes back until you feel an intense stretch. You should feel a stretch along the inner edge of your foot and big toe.
- Push your big toe against your hand with as much force as you can to create counter pressure.
- Maintain high tension for about 2 minutes.
- To finish, wiggle your toes and rotate your foot clockwise, then anticlockwise.
- Repeat on the other foot if necessary.
Time Heels Everything
Give yourself the time to relieve heel spur pain. Perform our 5-minute heel spur treatment 6 days a week for 3 weeks. You’ll feel the difference when your feet greet the floor.
Sources & Studies
The Best Exercises and Tips Against Heel Pain
We've got your back! Download our FREE PDF guide featuring our 6 most effective exercises for getting rid of heel pain.
All gain. No pain.
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