Consistently doing stretches and exercises can help to reduce pain and inflammation from heel spurs and plantar fasciitis. It’s a good idea to continue doing the stretches even once your feet feel better in order to prevent a recurrence.
What cardio can you do with a heel spur?
While running sprints can be hard on the feet, doing sprints on your favorite cardio equipment can be both effective and pain-free. Using the stationary cycle, hand cycle, rowing machine, or elliptical, alternate going as fast as you can for 30 seconds, and resting for 30 seconds.
What is the best exercise for a heel spur?
- Plantar fascia massage.
- Seated plantar fascia stretch.
- Wall calf stretch.
- Wall calf stretch with bent knee.
- Heel raises.
- Towel scrunches or curls.
- Resisted ankle inversion.
Does walking make heel spurs worse?
Non-Surgical Treatments for Heel Spurs
If you walk after a night’s sleep, the pain may feel worse as the plantar fascia suddenly elongates, which stretches and pulls on the heel. The pain often decreases the more you walk. But you may feel a recurrence of pain after either prolonged rest or extensive walking.