Thursday, January 5, 2012

Exercises to Know to Reduce Your Heel Spur

Heel spurs are often the result of plantar fasciitis. Plantar fasciitis is an inflammation of the tissue band that runs across the bottom of your foot. This band connects the heel bone to your toes. When plantar fasciitis is present for a long time, calcium deposits can form on your heel bone. These deposits are known as heel spurs. Heel spurs can be painful. If heel spurs persist, you can have them removed. After surgery, foot exercises can help get you back on your feet. Always consult with your doctor before beginning exercises after a heel spur removal.

Toe Spreads

Toe spreads help to strengthen your foot after surgery. Place your feet flat on the ground while seated. Spread the toes of your affected foot as wide as they will comfortably go. Hold this position for a few seconds, relax and repeat. Complete three sets of 10 repetitions each day.

Heel Walking

Heel walking is a functional exercise that helps to rebuild the strength in your heel after surgery. Complete this exercise barefoot. Shift your weight back onto your heels. Your toes and the front of your foot should be off the ground. Try to walk for 10 seconds at a time. Progress to the point where you are able to walk across a room. Complete two sets of 10 repetitions daily.

Calf Stretch

Stretching your calf muscles can help relieve pain and eliminate tight muscles. Stand with your hands against a wall. Place your healthy leg in front of your affected leg. Bend the front leg at the knee and keep the back leg straight. Slowly push your hips toward the wall while keeping your feet firmly planted on the ground. You will feel a stretch in the heel cord and calf muscle of your affected leg. Once you feel this stretch, hold the position for 10 seconds and relax. Perform one set of 20 repetitions. Never stretch to the point were you experience pain in your affected leg.

Plantar Fascia Stretch

A plantar fascia stretch will help to strengthen the arch of your foot and prevent further problems with heel spurs. Take a seat to complete this exercise. Cross your affected foot so that it is positioned on the knee of your healthy leg. Take your hand and grasp your toes. Slowly pull them toward you. Stop when you feel a stretch in the bottom of your foot. Hold this position for 10 seconds and relax. Complete one set of 20 repetitions.

Design by Free Wordpress Themes | Bloggerized by Lasantha - Premium Blogger Templates