Heel Spur: Exercises for Foot and Heel Pain

In the foot area, myofascial trigger points are most commonly found at the tendon insertions, regardless of whether your heel spur is located on the bottom or the back of your heel. You can reduce your pain with myofascial self-massage. If you have a heel spur on the bottom of your heel, release tension in the sole of your foot. If the heel spur is felt at the back of your heel, work on your calf and Achilles tendon. Caution: Do not apply too much pressure to the painful area of the heel spur.

After myofascial self-massage, work on your deep fascial adhesions with the TRIGGER. Using acupressure techniques allows you to target deep-seated tension in specific areas. If you have a lower heel spur, work on the sole of your foot. If the heel spur is on the back of your heel, target your calf muscles. We’ll show you two variations to complement your heel spur therapy.

Targeted stretching exercises help reduce muscle tension. Often, a lack of mobility in the sacroiliac joint (SI joint) leads to a heel spur. This causes blockages and increased tension in the calf and plantar fascia. The result: inflammation. Therefore, in addition to improving the mobility of your ankle joint, mobilize your sacroiliac joint (SI joint).

Supplement your heel spur treatment with activation exercises. Light jumping movements strengthen the foot and calf muscles. Our goal: to stimulate the regeneration of connective tissue through the impact.