Excercises to Relieve Plantar Fasciitis Pain

Calcaneal heel spur is a projection of a small bone that is molded on the heel or calcaneus bone, it's sometimes located beneath the heel of the sole or at the backside of the heel. Calcaneal spur condition occurs due to the calcium deposit that is usually formed on the heel. In many occasion, the cause of heel spurs is usually stretching the heel ligament excessively due to over-pronation. This condition is mostly seen in overweight or middle-aged people and who sometime might be suffering from neuritis, tendinitis, arthritis, and alkalosis. Through medical examination with X-ray, a doctor can easily spot the tiny tumor in the nerves-end that tends to cause the pain.


Most of the foot wears like wrap, shoes, and heel pad tend to be uncomfortable, because of the stretching exercises. If the pain still continues after this exercises, please visit the podiatrist.

Recommended exercises to relieve pain

Stretching exercises

Stretching exercises tends to assist heel spurs patients. Stand straight facing the wall, while leaning forward and place your fingers onto the wall. While placing one leg straight on the ground firmly, take one foot forward and try to bend it forward. Hold on that position for about ten seconds and alternate the legs. Repeat the exercises for about twenty times in every heel.

Before your get out of the bed always stretch to beat heel spurs

You can do this stretching exercise either with a wide belt or a towel. It is important that you are capable of hold each end on each hand. First of all you will place the belt center over the ball of your foot. It is important that your knee is straight because you are going to pull your ankle back toward you. This will make the muscle to stretch. You need to pull back and hold it for at least ten seconds. You don't need to use excessive force, just relax and change to the other leg.

It is recommended that you do this 2 times a day 3 times on each side which will help you feel relief.


Cross training

In most scenario, plantar fasciitis is usually caused by the repeating the same exercises to change this, spice it up by doing a different exercise like running on treadmill and also riding a bicycle. All of these exercises usually applies pressure on the feet.

Swimming is also another exercises the deals with heels spur which tends to stretch the feet through water resistance.

Proper footwear

In most occasion, calcaneal heel spurs is usually caused by wrong footwear, wearing or a times from wearing worn out shoes. Its quiet essential for one to wear the right footwear when doing an exercises, in order to prevent the calcaneal heel spur condition.


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