Relieving Heel Spur: Exercises and Tips Against Heel Pain
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A stabbing pain in the heel, especially with the first steps in the morning or after sitting for a long time: this is a typical sign of a heel spur. The cause is usually an overload of the tendon plate beneath the foot, which leads to small calcifications on the heel bone. The good news: in many cases the symptoms can be significantly improved with targeted stretching exercises, consistent pressure relief and a little patience. In this guide we show you which exercises help and what you should pay attention to in everyday life.
What exactly is a heel spur?
A heel spur is a small, thorn-like bony outgrowth on the heel bone. A distinction is made between the lower (plantar) heel spur on the sole of the foot and the rarer upper (dorsal) heel spur at the attachment of the Achilles tendon. The spur itself often causes no pain at all. The typical heel pain is usually caused by irritation of the surrounding tissue, above all the plantar fascia, the connective-tissue tendon plate beneath the foot. If this tendon plate itself is irritated, it is also worth looking at the targeted exercises for plantar fasciitis.
This irritation arises from constant overload. Common triggers are:
- excess weight and one-sided strain
- prolonged standing or walking on hard surfaces
- shortened calf and foot muscles
- unsuitable or worn-out shoes
- misalignments such as flat or fallen arches
Stretching exercises against heel pain
Stretching is the most important element in relieving the condition. It takes the strain off the plantar fascia and loosens the often shortened calf muscles. It is best to perform the following exercises twice daily, calmly and without jerky movements.
Calf stretch against the wall
Stand in front of a wall with your arms outstretched. Place one leg back, keep the heel firmly on the floor and bend the front knee. You will feel the stretch in the back of the calf. Hold the position for about 30 seconds and then switch sides. Three rounds per leg are ideal.
Stretching the sole of the foot
Sit down and place the affected foot over the other knee. Grip your toes with your hand and gently pull them up towards the shin. This specifically stretches the plantar fascia. Hold the tension for 20 to 30 seconds. This exercise is particularly well suited for use before getting up for the first time in the morning.
Roller massage
While sitting, roll the foot over a tennis ball, a fascia roller or a chilled bottle. The pressure releases tension in the tissue and has a massaging effect at the same time. About two to three minutes per foot are sufficient. A chilled bottle has the additional advantage that the cold soothes the irritation.
Pressure relief in everyday life
Exercises alone are often not enough – it is crucial to relieve the heel in everyday life so that the irritated tissue can settle down.
- Good footwear: Wear shoes with a soft, supportive sole and a slight heel elevation. Avoid flat, hard shoes and prolonged barefoot walking on tiles.
- Heel cushions and insoles: Soft heel pads or orthopaedic insoles distribute the pressure and cushion the heel.
- Dose the strain: Temporarily reduce sports with impact loading such as jogging or jumping. Swimming and cycling are gentle on the heel.
- Mind your weight: Every kilo less noticeably relieves the sole of the foot.
Cooling after exertion also helps to calm the inflammatory reaction. To do this, place a cold pack wrapped in a cloth on the heel for around ten minutes.
Foot care with a heel spur
Well-cared-for feet support healing indirectly, because cracked or callused skin promotes additional irritation. Keep the skin of the foot supple and gently remove excess calluses. If you are unsure about the care or have accompanying problems, professional treatment can be advisable. What is included in the respective range of services is explained in our article on the difference between medical and cosmetic foot care.
Also make sure your nails are cut correctly, because a poor stance caused by ingrown nails can unfavourably shift your weight bearing. You can read how to avoid this in our guide on cutting toenails correctly.
How to proceed step by step
With heel complaints, consistency and patience are paramount. A proven approach looks like this:
- Relieve: Reduce strenuous activities and switch to good footwear.
- Stretch: Mobilise the calf and sole of the foot several times daily.
- Cool: Soothe the heel after exertion.
- Cushion: Use heel cushions or insoles.
- Stay with it: First successes often only show after several weeks.
If the pain persists despite these measures, increases or occurs suddenly and severely, you should have the cause clarified by a doctor. This rules out the possibility that another condition is behind the heel pain.
Frequently Asked Questions (FAQ)
How long does it take for a heel spur to improve? This varies greatly from person to person. With consistent stretching and pressure relief, the symptoms often improve over several weeks to months. Patience is the most important factor here, as the irritated tissue needs time to recover.
Am I allowed to do sports with a heel spur? Exercise is generally good, but you should temporarily reduce impact loads such as jogging or jumping. Gentle alternatives such as swimming, cycling or walking put less strain on the heel and still keep you moving.
Do insoles really help against heel pain? Soft heel pads and supportive insoles can distribute the pressure on the heel and thus provide noticeable relief. In the case of misalignments, an individually fitted solution is worthwhile, which you can have clarified orthopaedically.
When should I see a doctor about heel pain? If the pain persists despite stretching and pressure relief, intensifies or occurs suddenly and very severely, you should have the cause clarified by a doctor. An appointment is also advisable in the case of redness, swelling or numbness.
