You should lean forward as if you were going to move the table in order to stretch the calf muscles of the extended leg.
Heel spur stretches.
This exercise is explained for a heel spur on the right foot.
Bend one leg while you stretch the other.
To stretch the calf muscles and the heel cord push your hips toward the wall in a controlled fashion.
Exercising your calf muscles will also help diminish the pain of your heel spur.
The heels should remain flat on the ground.
Tips for reducing heel spur pain.
This will stretch the calf muscles of the stretched leg.
Each of these exercises will help lessen the severity of the heel pain while also helping to prevent further occurrences of the heel spurs and other related conditions such as plantar fasciitis.
Causes of heel spurs heel spurs occur when calcium deposits build up on the underside of the heel bone a process that usually occurs over a period of many months.
Then grab the toes of the right foot with your left hand and pull your toes towards you.
Heel spurs are often caused by.
Keep your right knee straight and your right heel on the ground.
While heel spurs may require surgery in some cases you can do stretches to help to ease the pain and discomfort.
Calf stretch lean forward against a wall with one knee straight and the heel on the ground.
Place the other leg in front with the knee bent.
Stretching the plantar fascia.
Strengthen the plantar fascia and surrounding tissue and keep the fascia and other structures such as the achilles tendon flexible.
Sit down on a chair cross the right leg over the left one.
Repeat this exercise 20 times for each foot.
Hold the stretch for 15 to 30 seconds and release.
These stretches can also relieve pain and inflammation caused by plantar fasciitis.
Hold the position for 10 seconds and relax.
This is a very simple exercise where you ll only need to lean on a wall or a table with your hands.
With heel spur stretching exercises you are able to do two things.
With the hands on a wall place one leg forward with a slight bend in the knee.
You must lean forward as if you are pushing the table away from you.
You can also do stretches leaning on a table with your hands bending one knee and keeping the other straight.
This is a very effective exercise.
Hold the position for 10 to 15 seconds.
