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The 6 best heel spur exercises for every day


04 February 2020, 5:13 pm

Anyone who has a heel spur or knows someone who suffers from it knows the pain it can cause. The pain at rest after putting weight on the foot is particularly typical. Since many inflammatory processes take place inside your affected foot, it is important to reduce them to a minimum. We have some easy and effective heel spur exercises for you that you can do every day at home to relieve your pain.

Would you like to learn more about the causes and symptoms of a heel spur?
Then click here to read our article!


The topics

  • Heel spur explained briefly
  • Your heel spur exercises for home
  • The effect lies in the routine


  • Upper vs. lower heel spur
  • Best combination: Heel spur exercises and heel spur shoes
  • What else you can do

Heel spur explained briefly


To put it simply, a heel spur is kind of a "repair procedure" of your body. In cases of overload and a strong wear of the tendons (plantar fascia) the body tries to compensate and deposits calcium on the enthesis in order to achieve more stability at the strained place. Over time this calcium structure forms into a thorn-like spur, which can be visually compared with the claw bent backwards on birds. With the right heel spur exercises you can relive your feet on one hand and ensure that your pain eases on the other hand.

A distinction is made between the upper (dorsal) heel spur and the lower (plantar) heel spur, which we will describe to you more detailed in the paragraph below the heel spur exercises.

Do you want to go directly to the heel spur exercises to get started right away?
Here it further goes on for you!

To the exercises

Heel spur sets

Your heel spur exercises for at home


Our goal: Through the heel spur exercises we significantly reduce the pain in your heel. With the heel spur exercises you relax your muscles and fascia, so that the pull on the tendons in the foot is reduced and your pain receptors are triggered less.

Inflammation gone - pain goodbye!

The heel spur does not simply disappear, but that is not a bad thing. As long as it doesn't cause any discomfort, you can live with it without any problems. In some cases, the calcium breaks down again and the heel spur becomes smaller. This happens over weeks and months and is encouraged if you do your heel spur exercises regularly and diligently. This is a signal to your body that it does not need to repair anything, but that you are taking care of the problem.

1. loosen muscles and connective tissue


With this heel spur exercise you loosen your connective tissue and your foot muscles.

Sit on a chair for this exercise.

Place a tennis ball, fascia ball or golf ball under the heel of the affected foot. Now roll the ball with gentle pressure from the heel towards the toes. Start at the inner side of the foot and work your way to the outer side in several lanes.

The pressure may cause pain, but this should remain well tolerable. At the end of the exercise, find the most painful point. This is usually found in the area of the spur, in the transition from the bony heel to the metatarsus. Once you have found the spot, keep pressure on it for at least 1 minute and wait until the pain subsides.

2. short foot - train your longitudinal arch


With this exercise you train the small muscles that stabilise the longitudinal arch of your foot.

Place your affected foot on the floor and pay attention to the three points of contact: Heel, little toe and big toe. The toes remain loose. Place one hand on the inner side of the thigh and press it slightly outwards. You should already see a slight lifting of the longitudinal arch. Now pull the base of your big toe towards the heel. It is important in this exercise that the heel, little toe and big toe do not lose contact with the floor!

You can now observe how the longitudinal arch of your foot lifts slightly. Hold the position for several seconds. A basic tension is built up and your longitudinal arch is activated.

Repeat this exercise for 2 minutes.

Tip: This exercise is also suitable for a splayfoot, flat foot or bent foot, which often occur in combination with a heel spur.

Heel spur sets

3. heel raise


With this exercise you strengthen your calf muscles.

Do this heel spur exercise while standing. Place the affected forefoot on a step or elevation of your choice with the possibility of holding on. Clamp the other foot behind the calf of the standing leg. Now slowly lower the heel towards the floor, creating a stretching sensation in the foot and calf.

Then slowly push yourself into a toe stand, hold this position for two seconds and slowly let the heel slide back to the starting position.

Repeat this exercise three times in a row. You can also repeat this exercise up to 15 times a day as it requires little time, effort and equipment.

4. calf stretch


With this exercise you stretch your calf and reduce the tension on your heel spur.

Do this exercise standing up.

With your "healthy leg" you lunge forward. Keep the heel of the affected leg in contact with the ground throughout the exercise. Bend your front knee so that your weight shifts slightly forward and you feel a stretch in your calf.

Make sure the foot does not slip and has a strong calf pull when stretched straight through.

Hold the stretch position for 20 seconds and repeat the heel spur exercise three times.

Tip: To reach the deep calf muscle, you can also do the exercise with the knee slightly bent.

5. stretching the plantar fascia


With this exercise you loosen and mobilise the plantar fascia.

Do this exercise while sitting. Release the tension within the tissue by doing this exercise daily. Place the affected foot on the thigh of the other leg. Grasp the toes with the hand on the affected side and pull them upwards towards the shin. Now you feel a clear tension along the sole of the foot. Hold this position for 20 seconds and repeat the exercise three times.

6. the ice roll


This heel spur exercise is particularly useful if you have an acute heel spur, as the ice provides pain relief and reduces inflammation.

Do this exercise while sitting. Put a half-filled water bottle in the freezer beforehand. Make sure that the bottle cannot burst (it is best not to use a glass bottle). As soon as the water is frozen, you can start!

Place the bottle under the heel of the affected foot. You can either cool painful areas selectively or slowly roll the entire foot.

Important: You should not do this exercise for more than 20 minutes at a time.

The effect lies in the routine


You want to lose weight but only go to the gym once a month? That can't work. It's the same with the heel spur exercises. To get real relief and possibly even a reduction in the spur, you should do the exercises regularly, and that really means daily.

Incorporate the exercises into your daily routine.

Develop your personal routine and take about half an hour every day to do all the exercises. Maybe you are an early riser and enjoy the peace and quiet in the morning with a cup of tea or coffee. Then you can do the exercises before you go to work and start the day fit. Maybe you have a quiet corner at work where you can take care of your heel spur during your lunch break or do them at home after work.

You can do the heel spur exercises in the order above. They are deliberately arranged in this way because they build on each other sensibly and effectively. We wish you much success with the exercises.

Upper vs. lower heel spur


As mentioned in the paragraph above, heel spurs can occur in two different places, which is why there is a distinction between plantar (lower) and dorsal (upper) heel spurs. However, the diagnosis does not determine which heel spur exercises you should do. The exercises are suitable for both types and build on each other so that the best possible result can be achieved: relieving your pain.

(a) Lower heel spur:

The lower or plantar heel spur is the most common calcific neural spur. It develops at the base of the plantar fascia, the tendon plate on the bottom of the foot, and leans towards the toes. The calcific neural spur is a sum of small injuries that occur over long periods of time due to overuse. Considering that our feet carry the entire weight of the body, it is obvious that symptoms of exhaustion occur at an advanced age. Other reasons can be incorrect loading, previous foot malpositions or the wrong footwear.

(b) Upper heel spur:

The upper (dorsal or cranial) heel spur occurs less frequently. It is a disease of the Achilles tendon attachment to the heel bone. Overuse causes micro-tears to form in the tendon insertion, resulting in inflammation, which is responsible for the pain. The bony process forms at this point and the heel spur develops.

Best combination: heel spur exercises and heel spur shoes

So we now know that you can relieve the pain with targeted heel spur exercises. As a permanent support for your feet, you should definitely buy suitable shoes. The special V-effect of the UXGO shoes offers a lot of volume in the forefoot area and was specially developed for sensitive feet and deformities. Thanks to the fitted heel, they still offer a secure hold.

In addition, thanks to the lightweight cellular sole, you feel like you're walking on clouds. And the highlight: the shoes are available in widths G & H, so you can wear them with a heel spur insole without any problems.

Are you curious about our particularly fashionable and functional models?
Then go to the online shop here!


What else you can do


Boost your circulation with foot baths. Apple cider vinegar has an antibacterial, anti-inflammatory and circulation-promoting effect. In a foot bath, 1/4 of apple cider vinegar is enough to unfold its effect. After a 10-minute footbath, your foot will certainly feel much better and you can start doing your heel spur exercises straight away.

Cool down the pain. Use cooling packs that you wrap in a towel.

Heel spur sets



A heel spur is not a serious problem. The only thing that really bothers you is the pain it causes. Keep at it - do your exercises every day and you will soon feel relief. Of course, these exercises are no substitute for a visit to the doctor. Get an individual consultation to find the best treatment method for you.

Important notice:

This article contains general information only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor. If you have foot pain, make an appointment with an orthopaedist, preferably a foot specialist.