Plantar fasciitis or calcaneal heel spurs, is a situation frequently seen in many people in the world. You will need to do some exercise to avoid the occurrence of the condition.

Certain exercises offer relief from unbearable heel pain due to heel spurs. These exercises strengthen the heel’s tissues and tendons, and aid to stop further injuries emerging in the heel. Some exercises may cause this problem. Therefore, it is important to do the right exercise.
Some people may opt for surgical operation to solve the problem. However, this is an expensive undertaking. In most situations, the condition is not much serious to require a costly surgery. You will only require several useful exercises to treat the problem. Some people have reported severe pain even after surgery hence regular exercise become imperative. These aids in the primary prevention of heel spur condition.

When the tissues beneath the heel are hut or damaged, you will suffer calcaneal heel spurs. The heels tissues are very soft and even a small force or contact will damage them. These tissues may swell causing heel spurs syndrome.

Heel spur exercises
Physical therapy will stop the heel spurs to develop and eases freedom of movement with no pain, therefore offering relief. Doing the exercises elongates the muscles and tendons, enables them to be more resistant to external forces, and facilitates the curing process. The following are common types of exercise you can do.

Wall stretch
In this case, you will stand in front of a wall and relax your hands on the wall with your heel on the ground. Employing your fore limbs as support, shove yourself towards the wall. Reiterate this with the other hand.

Stair stretch
You will have to stand on a high platform of any kind or on a stair and then rest your hands on the stair while the other part remains outside the area. Use your hand to poise yourself as you swing your body. Stay in the position for several seconds, and repeat the exercise at least four times a day.

Cross leg stretch
This technique requires you to sit on any flat surface or on the ground. Then, lean your leg above the thigh of the other leg. Using your hand, cling to the ends of your foot and tow your toss upwards while grasping the other end of the foot.
Other exercises that can assist to heal calcaneal heel spurs include towel pull and ice roll. Performing the above exercises regularly will help you to prevent the pain and get relief..

A bone spur is extra bone tissue that can grow in various areas of the body. Generally, bone spurs go unnoticed and are not dangerous, but sometimes they can get painful when they put pressure on muscles and nerves. While most bone spurs are harmless, bone spurs on the heel can cause serious pain when walking. Check out the following tips to help treat the pain that your bone spurs cause.

foot rockerIf your bone spurs are causing pain, then there are several things that you can do to help treat the pain from your own home. One of the first things that can be of great benefit is losing weight since this can relieve much of the pressure on your heel. Another thing that can help is stretching your foot often,  focusing on areas of your foot and your calf muscle, which can help relax the heel. You can also try massaging your heel to improve blood flow, which brings more nutrients to the area to aid in cell repair. Additionally, applying ice and purchasing a better pair of shoes can help reduce pain from bone spurs on the heel. Each technique can work to relieve pain alone, but don’t be afraid to try several different methods. Because most bone spurs don’t cause excessive pain, you might want to rely on these at-home treatment methods before consulting a professional. Exposure to comfortable shoes and exercise can relieve the long-term pain that you experience.

If your condition is serious enough, you might want to consult a professional, such as a physical therapist or a podiatrist. One common pain relieving method that they use is ultrasound therapy, which sends vibrations through your foot to promote blood flow and cell repair. For serious enough conditions, bone spurs on the heel can be treated through surgery..


What are calcaneal heel spurs? A technical definition of a heel spur is a bony growth under the heel. Basically it will make you feel pain every time you walk. The diagnosis is made through an x-ray picture. The main reason the calcaneal heel spurs appear is when you don’t take care of your feet properly.

heel-spurUsing low quality footwear, having some extra pounds are not the best ways to treat your feet. I know that with the way of life we live today it’s kind of difficult to keep up, but as you feel the pain right now, you need to do something different to feel relief on your calcaneal heel spurs. Ask any Doctor; calcaneal heel spurs are painful and potentially dangerous if they go untreated.

There’s an inflammation down below your feet because there is an unusual bone overgrowth for up to half an inch towards your toes and it’s causing pressure.Heel spurs by their own don’t cause any pain. However, the pain is a result of inflamed tissue. Calcaneal Heel spurs are due to a known condition that is called plantar fasciitis. The plantar fascia has to be a flat tissue on the underside of the foot and it goes from the toes to the heel bone. It provies support to the foot arch.

Usually the fascia has to be strong and flexible, but becuase of certain habits, overweight, age, abnormal stress, etc. there are micro-tearing and painful stretching. This cause the irritaion because the plantar fascia and the heel start to join. When the fascia is being pulled on a regular basis at the heel bone, it will cause the calcaneal heel spur. The small bony growth at the heel will be causing you pain at every footstep. While you are resting, the plantar fascia shortens and tightens. When you stand up the weight of your body will immediately be applied to your foot, at that moment the fascia is forced to stretch and rapidly lengthen so you will feel how it torns and irritates. That’s why that sharp pain like a stroke is felt with the first steps. Calcaneal heel spurs are very likely to happen, 1 out of 3 americans suffer of this issue.

Your walk or standing on hard surfaces, specially if you are pregnant, your cal fmuscles are going to be tight. The main symptoms are usually related to tenderness, severe heel pain which will make you difficult to run, walk or even get involved on the daily activities.

Calcaneal heel spurs can create so much pain that it can make very difficult to walk, it can be mild but it will get worse if you don’t take action towards relief. The fastest and most important thing about treating calcaneal heel spurs is by identifying what is really causing the plantar fascia to stretch on an excessive way. If the cause is really a a flattened arc or all they way around, every step your body will try to minimize that condition so it can be reversed.

Common treaments are: stretching excercises, wearing special shoes with a cushioned heel that will absorb shocks and using a heel cup by raising the heel can help to have a big relief..

Calcaneal heel spurs can be a challenge for anyone to perform any activity during the day. However, there is a solution to this health problem. Basically the heel experiences an inflamation that is caused by some pressure that the calcaneal heel has on a particular ligament. The issue is that if you don’t want to treat the heal spurs, when time goes by it can get worse.

Calcaneal heel spurs are calcium deposits in your heel. One of the basic symptoms that you feel with calcaneal heel spurs is acute pain. It happens when the ligament stretches, the pain starts to feel harder. Everytime the plantar fascia increase its dimensions, the ligament will increase the tension. That’s why with the time it can get worse. Your body will develop a way to reduce the pain by creating extra bones, specially if there is a lot of pressure under one particular body part. So this is how calcaneal heel spurs start to grow.


The calcaneal heel spurs are developed when tight ligaments are found within your body. If you are used to wear shoes that aren’t properly fitted, then it is more likely that you develop heel spurs. Using orthotics will help you feel better and they will relief the pain that calcaneal heel spurs cause you. What the orthotics do is that they will restrict the movement and will also prevent your regular foot motion. A great way to treat calcaneal heel spurs are silicone heel cups.

It is very important that you attend calcaneal heel spurs by controling inflammation as soon as you feel pain. Making ice massages on the shore heel is something that you must do in order to get some relief. You can reduce the inflammation this way. You can buy one of those cold gel packs if this method fails. You will also need to have some alternate baths to your feet. You can reduce the inflammation using anti inflamatory drugs that do not contain steroids. Very important, please be prepared for some side effects. A lot of doctors will tell you that surgery is required. However, you should think about it twice because of some side effects that will affect you in the future.

Try to rest your feet and that will give you some relief to your calcaneal heel spurs issue. Based upon the level of swelling and pain, you might need to stay off your feet for about a week. It is extremely important to avoid excercise, running or jumping. You need to find propper cushion shoes. Try to avoid standing on hard surfaces and thin-soles shoes, high-heeled ones should be avoided as well and those who won’t give you adequate support.

Another important tip is that you need to avoid walking with your barefoot. This will increase the pain. Try to use a heating pad for 20 minutes per day. The heating pad will bring mor blood to this region, it will help you to reduce the inflamation as well.

heel1To reduce swelling, try to turn flaxseed into a paste; you will use it on your calcaneal heel spurs. It is quite easy to do it at home. If you can’t find any relief in all the “Do It Yourself” treatments, then you should go to see your doctor. Ibuprofen and other pills like Aspirin will help you temporarily to reduce the pain of your calcaneal heel spurs. There are also some good footcare products and even injections to help you deal with calcaneal heel spurs. In any treatment you need to be patient because a lot of these treatments take time to feel the results that you want to feel..

Before you start looking at what causes calcaneal heel spurs, you need to spend some time to check what the actual problem is and why are you feeling so much pain. Just as the name is saying, it is a problem with your heel. The bone actually starts to grow abnormally that usually appears on the bottom front of the actual heel. It can also appear at the side, though. The ligament in this area called plantar fascia joins the heel bone and the spur appears becuase it builds up calcium deposits on that area because the ligament is pulled away from the heel.heel3

Some people is most likely to feel calcaneal heel spurs pain, and those are the people who put a lot of stress on the area specially on a regular basis. This is the reason athletes or people with an active lifestyle usually suffer from this kind of pain. Not only running can give you this type of issue, it can also affect you if you lift heavy objects on a regular basis by crouching down and lifting because it adds some stress to the area.

When you do this kind of movements the ligament is being gradually pulled and extended beyond  what it is originally designed for which will lead to it coming way from the heel and starting to create the pain and the problem. The body tries to compensate the gap and the way to make it is by depositing calcium.

Such calcium deposits will form the bony spur, which you can able to see on x-rays. However, the spur has no feeling beacuase it’s a bone it won’t give you any pain. The real pain will come from pressing on soft tissue and around the area there will be some bruising and inflammation that will increase the ache you feel, it doesn’t matter were you put the pressure on.

When you try to get out of the bed you will feel the pain harder because the spur diggs into that tissue for the first time on the day. Take into consideration that you took the weight off last night, so the very first steps will be difficult unless you get the right treatment.

The most treatment type is the one wearing a shoe designed to support your heel during the night or there are some inserts that you can use along the day. They will apply pressure in the right areas. It will take the pressure off other areas, which will ensure the ligament to heel. This will reduce your inflammation that is causing you the pain.


Calcaneal heel spurs are caused by a ligament on the plantar fascia used on a regular basis but with a lot of stress for a very long period of time. Your body reacts to that spur by rectifying the problem, with the right treatment it can be healed. It is important to note that if you make a few changes to your movement you can reduce the chances or prevent it to happen again.