Heel spur exercises

Supportive for prevention and pain relief

Duration
27 Min
Excercises
7
Difficulty
Beginner
Products used in Routine
Mini
TMX® Trigger
Standard
DUOBALL 12
Twin

Are you among the estimated 10% of people who have a heel spur? Then you’ll know how painful a heel spur is and that feeling as though you are constantly walking on a thumb tack. Here’s the good news: with targeted heel spur exercises, you can actively soothe it yourself. Most people can be rid of their pain with heel spur exercises, without needing any surgery.

With heel spur treatment, it’s especially important to restore the natural tensile characteristics of the tissue running along the sole of your foot (your plantar fascia). You should also work on improving mobility in your sacroiliac joint. That’s because excessive tension in your calf and foot muscles make a heel spur more likely. As a final step in your heel spur therapy, you should strengthen your foot muscles.

Your calf pain exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
3-5 times a week

Do these heel spur exercises three to five times per week for optimum results.

Get well soon!

Do the heel spur exercises also as pain prevention.

Myofascial self-massage for heel spur

In your foot, myofascial tender points are most common in places where the connective tissue attaches to the bone (the enthesis). This is true whether your heel spur is on the underside or at the back of your foot. You can do a myofascial self-massage to help you reduce the pain. If you have a heel spur on the bottom of your foot (inferior heel spur), loosen tightness in the sole of your foot. If your heel spur is on the back of your heel (posterior heel spur), treat your calf/Achilles tendon. Be careful: don’t put too much pressure on the painful point of the heel spur.

Heel spur massage exercise: releases tightness in the sole of the foot

Standing up, place the MINI centrally under the sole of your foot, and let your toes hang loosely down. Shift your weight onto the foot that’s on the MINI fascia roller.

Product
seconds per side
60
Body part
Foot
Training Goals
Recovery, Mobility

Heel spur massage exercise: releases tight calf muscles

Sit on the floor with legs outstretched. Plant one foot down on the floor with the knee up, and place the other calf onto the DUOBALL. Depending on the size of your calf, the smaller 8 cm or the larger 12 cm DUOBALL might be better for you when doing this heel spur treatment.

Product
seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with heel spur

After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to release deep fascial adhesions. You can use the acupressure technique to work selectively into areas of deep tightness. If you have a heel spur on the bottom of your foot (inferior heel spur), work on the sole of your foot. If your heel spur is on the back of your heel (posterior heel spur), trigger your calf muscles. Here, we show you two variants of heel spur therapy.

Heel spur trigger therapy: releases deep tightness in the sole of your foot

Sit on a stool, place the TRIGGER on the floor and put your foot on it. Maintain slight pressure. This is how you trigger the painful spot.

Product
Seconds
180
Body part
Foot
Training Goals
Mobility

Heel spur trigger therapy: releases deep tightness in your calf

Start by sitting down with your legs stretched out. Place the TRIGGER on the floor and lay your calf on it. Seek out the point where you feel the most pain.

Product
Seconds
180
Body part
Lower legs
Training Goals
Mobility

Mobilization and stretching exercises for heel spurs

You can reduce tension by doing targeted stretching exercises. Lack of movement in the sacroiliac joint (SIJ) often causes heel spurs. This creates blocks and increased tension in the calf and plantar fascia. The result is inflammation. You should therefore increase mobility in your sacroiliac joint (SIJ) as well as in your ankle.

Heel spur stretching exercises: improves mobility in your ankle and midfoot

Start in an upright standing position, placing the ball of your foot onto the MINI. Bend your knee and shift your body forward to increase the stretch in your calf muscles and in the sole of your foot.

seconds per side
60
Body part
Foot, Lower legs
Training Goals
Recovery, Mobility

Heel spur stretching exercises: improves mobility in your sacroiliac joint

Place the BLACKROLL® on the floor and lay the lower part of your sacrum onto it. Using your hands, draw one leg toward your chest. Keep the other leg outstretched. Slowly rock back and forth with your outstretched leg.

Product
seconds per side
60
Body part
Hips
Training Goals
Mobility

Activation and strengthening exercises for heel spurs

Finish your heel spur treatment with an activation exercise. Gentle bouncing movements will strengthen your foot and calf muscles. Our aim is to stimulate connective tissue regeneration.

Heel spur activation exercise: strengthens calves and feet

Stand in an upright position, feet hip-width apart. Keep a slight bend in your knees. Do gentle bouncing movements on the spot.

Product
Sets / Seconds
3 / 60
Body part
Lower legs
Training Goals
Activation
Pain

Heel pain with every step

"When your foot strikes the ground, you feel like you’ve stepped onto a thumb tack.”

Read more

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