Exercises to relieve Calcaneal Spur pain
We forget to mind our feet that keep us moving. But one fine day, there’s something that grabs our attention to this part nearest to Mother Earth. No it’s not the regular cracks in heels or broken footwear. It’s a tiny bony growth that develops in the heel bone. It’s a calcaneal spur.
Calcaneal spur is a bony growth formed due to deposition of calcium in the heel bone. It can be seen in the X-ray of the affected feet. The most common presentation of this condition is pain in the heels early in the morning when you make the first step or standing up after prolonged sitting. The pain is mostly described by patients as a sharp knife piercing the heel bone. Running on hard surfaces, obesity, poorly fitted shoes, walking gait abnormalities are some of the factors that put you at a risk of developing heel spurs.
The heel spur causes pain by irritating a membrane known as plantar fascia that covers the bottom of the feet. As a result pain and inflammation develop in the feet.
There are some Exercises to relieve Calcaneal Spur pain. They include:
- Calf Stretch: Lean forward towards the wall keeping one knee straight and the other bent. The heels are grounded. Keep some distance between the two legs. Hold this posture for 10 seconds. You can then relax and straighten your legs.Repeat with both the legs alternately for 20 times. It is crucial for the knee to be fully extended for the leg which is being stretched. This exercise stretches the calves as tight shortened calf muscles increase the pain of plantar fasciitis.
- Relaxing Soles: Slowly move the affected foot over the shin or front bony portion of the other leg. Move the foot up and down in a manner that the toes of the foot wrap the shin. This exercise helps to relieve the pain produced by the heel spur by relaxing the muscles closest to it, if it is performed on a daily basis.
- The Big Toe Stretch: Sit on a chair and cross one leg over the other. Stretch the big toe of your foot by gently pulling it towards you with your hands. Now, hold it for another 15-20 seconds.You can repeat it in the same manner with the other leg. You can do 10 sets of this exercise everyday for marked relief.
- Towel Stretch: Sit on a chair and extend one leg forward. Place a towel under the curved portion of both the feet. Grab the ends of the towel with both the hands. Now, gently pull the upper one-third of the foot towards yourself. You can place the other foot on the ground. Hold the foot for around 15 to 30 seconds and relax. Repeat this exercise for both the legs alternately. You can repeat this exercise for 3-5 times daily.
- Stairs To The Rescue: Stand on the stairs and hold the adjacent wall or banister. Place the first half of your feet on the stairs such that your toes with half of your arches are on the stairs. Let the rest of the portion including the heel hang in air. Slowly move your heels down over the edge of the stairs. Hold this position for 15 to 30 seconds and bring your heel back to the level of the step.
You can repeat this step 2 to 5 times daily. Be cautious to maintain the balance on the step while performing this exercise.
Homeopathy shows very effective results for calcaneal spur pain. The dependence on long term steroids and painkillers can be reduced. Homeopathic medicines bring down the inflammation caused by the spur, thereby decreasing pain and swelling. The bony growth may not be reverted to normal but the after-effects of it are tackled well. Homeopathic treatment is strongly recommended to relieve calcaneal spur pain.
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