Exercises And Other Natural Remedies To Reduce Heel Spur Pain

A heel spur is a common term for Calcaneal Spur which is an accumulation of calcium at the back of the foot or around the heel area. However, if the calcium accumulation goes beyond a particular level, it results to heel spur pain which can be quite painful and in some instances make it hard to walk.

The heel spur pain can be unbearable, and in most cases, people will use sole inserts for some relief, and in some acute situations, surgery is necessary. However, before you get to surgery, it is important to know that there are some simple heel spur exercises that you can use to deal with the problem.

Six Exercises To Reduce Heel Spur Pain

Exercise 1: Fascia Stretching​

Exercising the fascia is one of the best ways of dealing with heel spur pain since the heel spurs are connected to the fascia through dense connective tissues. There are many exercises that you can use for the fascia, and the best one for you depends on your preferences. One of the common ones entails sitting on the ground with a towel spread out in front of you.

You should them place your feet on the towel by pushing them against the ground. The last step is to try and pull apart the towel while exerting as much pressure on your feet as possible. Stretching for foot pain can also be an effective remedy if you use your feet to pull a resistance band apart.

Exercise 2: Table Stretches

Table stretching helps to put tension on your calf muscles which in turn helps in diminishing the pain in the heel spur. To do these exercises, you should lean on the table as if you are pushing it and by bending one knee while the other remains straight. This position helps to stretch the calf muscles on the leg that you keep straight and you should feel some tension around the heel. To finish the exercise, you should lift the heel on the stretched leg and hold this position for at least 10 seconds. Repeat these stretches for the other leg and do it at least thrice every day.

Exercise 3: The Towel Pick​

The towel pick is one of the simplest heel spur exercises that you can do, but it is still beneficial. This workout will entail dropping the towel on the floor and trying to pick it up with your toes. Although it looks like an easy exercise, it can be quite challenging, and its benefit comes from the fact that it puts some tension at the back of the foot. Also, you can make it even more useful by adding some weight to the towel to increase the resistance. Apart from the actual stretching, this exercise can also help to distract your mind from the pain for a while.

Exercise 4: Heel Spur Massaging

Massaging your heel spur also qualifies as an exercise, and it is very beneficial because it helps in repairing the scar tissue around the heel. For this, you should use some oils such as lavender and coconut. You should heat the oil for a few seconds and put it in your hand once it is hot. The next step is to use the hot oil to press on your heel gently and rub it around while pressing firmly. When doing this, you should also move towards the toes and also stretch them. Massaging the heel not only eases the pain but is also relaxing and quite a pleasant activity and this is more so after a long tiring day.


Exercise 5: Shin Tracing

Shin tracing is one of the most useful exercises for plantar fasciitis and heel spur. It entails moving the sore foot across (up and down) the shin of the other leg. You should do this heel spur exercise when sitting on a hard surface but make sure that you have enough space or height for lifting the legs. This routine aims at relaxing the muscles around the heel so as to reduce the pain but it will be more useful if you do it consistently.

Exercise 6: Boll Rolling Exercises

Boll rolling is one of the most common exercises for plantar fasciitis, but it can also be very beneficial for treating heel spur pain. For these exercises, the idea is to have a small ball below the sole and make back and forth movements over it. You should also make sure that you apply some pressure as you move the foot over the ball. Another similar exercise entails freezing some water in a bottle and using your foot to roll it back and forth. The cold from the bottle helps to numb the pain while the movement can assist in healing the heel spur.

Other Natural Remedies/Solutions For Heel Spur Pain

Heel spur exercises offer the best solution to this painful foot problem. However, there are also some other natural remedies that you can combine with the exercises to get fast results. These other solutions include the following.

Epsom Salt Bath

Epsom salt offers one of the best ways to treat heel spur symptom, and it is a good idea to use it after your exercises. An Epsom salt bath works well because it contains magnesium sulfate which gets into the heels and helps to reduce the heel pain and swelling. Also, eating foods rich in magnesium like spinach and avocado and taking magnesium supplements can also be very helpful.

Vitamin B5

Apart from the increase in calcium deposits, lack of enough Vitamin B5 is also a contributing cause of heel spur pain. And so taking foods rich in this vitamin-like eggs, sunflower seed and salmon is an excellent idea. Getting enough Vitamin B5 will help to speed up the healing process of the heel spur.

Apple Cider Vinegar

Apple cider vinegar is a useful compound when it comes to pulling out the excess calcium from the heel. And so it helps in reducing the pain and in the healing process. You can use this remedy by soaking your feet in a warm mixture of apple cider vinegar and water or even take it by mixing a tablespoon of vinegar and honey with a glass of hot water.

heel spurs home remedies


A painful heel spur can ruin your day because the pain can sometimes become unbearable. Also, heel spur pain can restrict your movement and prevent you from doing your important daily activities. And so it is always important to fix it, and for this, the exercises above will be very beneficial. However, to make sure that you get a permanent solution and that the pain does not come back, it is advisable to maintain an active lifestyle by exercising regularly. Also, make sure that you do not overdo the exercises because putting too much pressure on the heel can make the problem worse.

Patrick Greer

Hello guys, I am Patrick Greer, the founder of FixYourWalk. I am a fitness trainer and physical therapist. As a physical therapist, I have provided therapy to many people, with different body pain problem. Foot pain or injury is one of the major things that I have found in my career so far. Fixyourwalk.com is the result of my thought. I build the website in order to help the people who are suffering from foot pain. In the website, you will find different types of shoes in the world, and the best purpose of using them.

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