5 Ways To Get Rid Of Heel Spurs & Plantar Fasciitis

Battling with Heel Spur Discomfort?

If you’re waking up to the sharp pain of a heel spur, you’re not alone. Many people experience discomfort with their first steps in the morning, leading them to seek relief solutions.

Understanding Heel Spurs: Beyond the Surface

Heel spurs often get blamed for foot pain, including symptoms associated with plantar fasciitis. Despite common beliefs, an X-ray showing a heel spur isn’t always pinpointing the source of your discomfort. Surprisingly, heel spurs are typically a symptom rather than the cause of pain.

See Also:  Plantar Fasciitis

The Real Culprit: Plantar Fascia Causing Plantar Fasciitis

The actual source of the pain is usually the plantar fascia, the thick tissue connecting your heel to the ball of your foot. This tissue can pull on your heel bone, causing injuries that lead to calcium deposits and eventually, a heel spur.

When Heel Spurs Hurt

Although heel spurs themselves are not always painful, they can cause discomfort when they press into nearby soft tissues. However, this is less common compared to the issues caused by the plantar fasciitis

Rethinking Plantar Fasciitis: A Shift to Plantar Tendinopathy

For many suffering from plantar fasciitis or heel spurs, inflammation isn’t the main problem. Instead, the condition often involves the degeneration of collagen in the plantar fascia, now more accurately described as plantar tendinopathy.

Effective Exercises for Heel Spur Relief

Despite the daunting term “degenerating collagen,” there are proven exercises that can offer significant relief for heel spur pain caused by plantar fascia issues.

Heel Spur Exercises and Treatments

Addressing heel spur pain effectively requires a deep understanding of its root causes. By focusing on the health of the plantar fascia, individuals can find relief through targeted exercises designed to alleviate discomfort. For those struggling with heel spurs, exploring these solutions can be a step toward regaining comfort and mobility.

#1 Plantar Fascia Stripping:

Plantar fascia stripping involves utilizing your thumb or fingers with hard pressure from the bottom of your foot to the top of your foot.

• Cross the bad side leg over the other knee.
• Pull your first three toes backwards.
• Take your other hand, and run your thumb up & down slowly along the fascia with firm, and hard, pressure.
• Work the whole foot from the heel to the balls of the feet.

#2 Plantar Fascia Cross Friction

Cross-friction stripping involves running your fingers ACROSS the muscle fibres by using your thumb or fingers to move them from the edge of the sole, pushing your thumb approximately 2cm toward the middle of the foot.

• Cross the bad side leg over the other knee.
• Pull your first three toes backwards.
• Take your other hand and, run your thumb from side to side across the fascia with firm, and hard, pressure.
• Work the whole foot from the heel to the balls of the feet.

#3 Tennis Ball Release of Plantar Fascia

• Find a tennis ball or golf ball then sit on a chair.
• Push down on the ball with your foot.
• When you find a sore spot stay with the spot until it is ironed out or it feels less tender.
• Work the entire arch area of your foot (medial arch).

#4 Custom Orthotics

Some people need custom orthotics. You need custom orthotics if you have:

• Collapsed arches stretch out the plantar fascia which causes your foot to pronate (flatten when you walk).
• Your work involves lots of standing.
• If you are a serious athlete.

#5 Go Bare Foot

If you don’t fit the above criteria for custom orthotics you might be able to go barefoot. That means you can go barefoot at home, in your backyard and at the beach. You might get a few funny looks if you go to work barefoot tomorrow, although you won’t have any foot odour problems as your foot can breathe properly.

This downtown Toronto Chiropractor recommends that you try these exercises for two weeks. If you don’t see results after two weeks you should see a professional. If you are in Toronto look for the best Toronto Chiropractor.

See Also: Keep The Bunion Surgeon Away

Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section.

Warning:  If you are diabetic with foot ulcers or neuropathy or have a skin infection on your foot, you should not do these exercises.