Are you suffering from heel spur? Are you afraid of undergoing a surgery? Do you want to know heel spur treatment exercises? If your answer to these questions is in affirmative, then read on! This article will provide you with information on some of the easy exercises that you can perform daily in order to decrease your heel pain.
Heel spur can lead to sore feet. People suffering from heel spur have reported to experience swelling, redness, unbearable pain in the heel and corns, calluses and bruises on feet. These heel spur symptoms can make it difficult for you to walk, run, or even stand. There are a number of heel spur treatments that are found to be highly effective. Most notable being surgery, extracorporeal shock wave therapy and non steroidal anti inflammatory drugs. However, surgery can cause potential complex side effects. Similarly, anti inflammatory drugs can have severe consequences on your body’s mechanism and extracorporeal shock wave therapy is highly expensive.
However, there are certain heel spur treatment exercises which if performed regularly can provide immense relief from heel pain. Two most important exercises include:
Exercise 1: With one knee straight and heel on the ground, lean forward against a wall. The other knee should bend. Hold in this position for 10 seconds, relax and then straighten up. Repeat this exercise at least 20 times for each heel. In case you experience any severe heel pain while performing this exercise, do not continue with it. It is advisable to start slow and work into this exercise as you build your strength and tolerance. This exercise stretches the calf and ankle, hence, the pressure on the plantar fascia is reduced during the exercise.
Exercise 2: Spreading your feet apart with one foot in front of the other, lean forward onto a counter top. Now, flex your knees and squat down. Keep your heels on the ground as long as you can. Hold for about 10 seconds, relax and then straighten up. Repeat this exercise for 20 times, as well. This exercise addresses the specific affected area itself.
Exercise 3: When the hurting is particularly bad, like after you have had to walk or stand for a long time, ice will often ease it. You can rest your foot on an ice pack or freeze small bottles of water and then roll them under the foot. The principle of 5 minutes on, 5 minutes off is good with ice. For this exercise you must to get a frozen bottle of water and place it below one foot. Roll your foot more than the bottle. The movement and the temperature will help ease any pain that you have in your heels, and also help avoid future injuries. This routine is more widely used as a means of heel spur cure for injured heels.
Performing stretching exercises is more preferable than other methods of heel spur treatment because they do not have any side effects and you can perform them at home whenever you have time. Most importantly you require no money for this treatment! So get started with these exercises and bid farewell to your excruciating heel spur pain!