5 Ways To Get Rid Of Heel Spurs & Plantar Fasciitis

By Dr Ken Nakamura+

5 Ways To Get Rid Of Heel Spurs:Toronto Downtown Chiropractor

Do you have a painful heel spur?

 

Are your heel spurs causing you pain with the first step after getting out of bed?

 

Find out how you can help your own spurs in this issue of Bodi Empowerment.

 

What makes the heels spurs painful will surprise you? The answer is heel spurs aren’t causing your pain in most cases.

 

You might even have an X-ray that your doctor or chiropractor took showing a heel spur. They might have even told you that is why you have heel pain or plantar fasciitis.

 

In most cases heel spurs are just the symptom and not the cause. It’s really the plantar fascia a thick tissue that connects your heel to the ball of your foot that causes the pain.

 

The plantar fascia pulls repeatedly on the heel bone eventually injuring the bone causing bleeding. The bone heals by putting down a calcium deposit. With repeated injuries to the heel bone the spur gets larger.

 

When the heel spur does cause pain the spur digs into the soft tissue nearby. Spurs can dig into the fat pad but it’s not as common as the main culprit the plantar fascia.

See Also:  Plantar Fasciitis

 

The funny thing is there isn’t a lot of inflammation for most people with plantar fasciitis or heel spurs after the initial injury. In fact there is so little inflammation that it now referred to as plantar tendinopathy. This means that the collagen in the plantar fascia is degenerating and not inflammed.

 

Degenerating collagen sounds worse than inflammation but I can tell you that these 4 exercises really help heel spurs caused by the plantar fascia.

Plantar Fascia Stripping 5 Ways To Get Rid Of Heel Spurs: Downtown Toronto Chiropractor

#1 Plantar Fascia Stripping

 

  • 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.

Cross Friction of Foot 5 Ways To Get Rid Of Heel Spurs: Downtown Toronto Chiropractor

 

#2 Plantar Fascia Cross Friction

 

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

5 Ways To Get Rid Of Heel Spurs:Toronto Downtown Chiropractor

#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).

5 Ways To Get Rid Of Heel Spurs: Downtown Chiropractor Toronto

 

#4 Custom Orthotics

 

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

 

  • Collapsed arches which stretches 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 bare foot. That means you can go bare foot at home,in your  backyard and at the beach. You might get a few funny looks if you go to work bare foot tomorrow, although you wouldn’t have any foot odour problems as your foot can breath 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.

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.


Author

Dr Ken Nakamura


12 Responses to 5 Ways To Get Rid Of Heel Spurs & Plantar Fasciitis
  • olivia Raftopoulos says:
    February 2, 2017 at 4:23 am

    Hi Dr Ken !!! you mention above …”putting down calcium deposit ” what do you mean about it ?
    i do have a spur just recently …i am standing up all day do i need custom Orthotics ?
    Kind regards Olivia

    • Dr Ken Nakamura says:
      February 2, 2017 at 9:54 pm

      Thanks for your question Olivia. Putting down calcium deposits means that the body sees an injury and attempts to heal it. So the adds calcium into the tendon of the muscles of the foot. Most spurs are painless and are not the cause of pain so if there is no pain, don’t do anything about it. If you have pain try doing the exercises here in this article first. If that doesn’t help you may consider orthotics.

      Hope that helps your heel spurs.

      • olivia Raftopoulos says:
        February 3, 2017 at 6:44 pm

        Thanks !!! these last 3 days i am in pain especially at the end of the day and morning …is massaging the muscle calf good to do ? ….the x-ray showed i have a small dorsal calcaneal spur and i think its at the back of the heel and not under it so is there a difference between them two ? …anyway i am doing the exercises you have here and see how i go…. kind regards Olivia

        • Dr Ken Nakamura says:
          February 5, 2017 at 5:45 am

          Thanks for your question Olivia. The heel spur is related to the achilles and not the arch of the foot. Usually, they are both painless and have nothing to do with your pain and certainly in case, this is true. This is an opinion and not a recommendation.

          Hope that helps your plantar fasciitis / heel spur.

  • Hasnaa Hamdi says:
    October 27, 2016 at 2:54 pm

    I have been searching the internet for the cause of my heel pain and how to manage it at home to get some relief … I have been reading a lot but your site was the first one I have encountered that had some specific exercises that I can do them myself at home … I have been suffering from heel pain in my left foot for about a month , it was very faint at the beginning and only in the morning after getting out of bed , but now I feel it all the time, and it is worse in the morning and in the evening. I stand a lot and walk downhill for 15 min every other day, I don’t have flat feet, I don’t wear high heels but on the contrary I wear high quality comfortable padded shoes. Do you think visiting a chiropractor will imrprove my condition? Regarding the exercises mentioned above , for how long and how many times a day? Thank you for your informative helpful site.

    • Dr Ken Nakamura says:
      October 28, 2016 at 7:52 am

      Thanks for your question Hasnaa. First heel pain can be from your lower back or your ankle in addition to heel itself. Yes, surprisingly pain just in the heel without any lower back pain or leg pain can be caused by your lower back. I see it from time to time. Yes going to a chiropractor can possibly help if the problem is from the lower back.

      Regarding the exercises, you should do them for a few minutes each day and expect to be worse temporarily (10 minutes). If you feel sharp pain or are continually getting worse you should stop the exercises right away. This is an opinion and not a recommendation.

      Hope that helps your plantar fasciitis or heel spur.

  • Donaerfuchs says:
    September 1, 2016 at 8:50 am

    My daughters foot burns

    • Dr Ken Nakamura says:
      September 6, 2016 at 10:31 am

      Thanks for your statement Donaerfuchs. I can’t give you an opinion without any details.

  • j Reese says:
    November 14, 2015 at 5:39 am

    I was told my spur is behind my Achilles on both feet. The pain is unbearable on my right angle..it even burns at times, I have not been able to wear shoes that cover my heel in back..backless shoes are hard to find. I have done 2 rounds of therapy..but now I’m where I can’t bare much more..what kind of surgery is there ? Time down? Who should I call for advice..I’ve already seen a podiatrist .. This is causing my hips to hurt also..i limp a lot.
    any advice you can give me is appreciated
    Janet Reese.

  • Dale Dykstra says:
    April 26, 2015 at 5:44 pm

    I recently had back surgery in January I’m up and walking great no more back pain😃now what happens is when I stretch my legs in the morning I feel a sharp stab pain just for 1minute before I get out of bed on my left heel. After that no pain and everything is good should I still use tennis ball method ?

    • Dr Ken Nakamura says:
      April 26, 2015 at 10:57 pm

      Thanks for your question Dale. You sound like you are bending forward to touch your toes. If you are I wouldn’t do those exercises. I wouldn’t do any exercises to stretch your legs. You’re likely to put out back again if you do.

      Hope that helps your plantar fasciitis.

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