A heel spur is a small, bony growth that develops on the heel bone when calcium deposits build up. Heel spurs often occur where ligaments or tendons attach to the bone and may develop along with plantar fasciitis. Although some heel spurs cause no symptoms, others are associated with heel pain that makes walking or standing uncomfortable. Discomfort may feel worse during the first steps in the morning or after sitting for a long time. Risk factors include aging, excess body weight, and repetitive impact. Prolonged standing may also contribute to the discomfort. Wearing shoes that lack proper support or increasing running activity too quickly adds further stress on the heel. Understanding these causes can help you protect your feet and manage discomfort before it interferes with daily activities.
Gentle foot exercises may help improve flexibility and reduce tension around the heel, although they do not remove the bony growth itself. A foot flex exercise involves sitting comfortably, extending one leg, and gently pulling the toes toward the shin before relaxing. Repeat slowly without forcing the movement. This stretch targets the tissues along the bottom of the foot and may ease tightness. Another option is a calf stretch on a step. Stand with the ball of your feet on a secure step, hold a railing, and slowly lower your heels until you feel a gentle stretch. This movement can improve calf flexibility and reduce pulling around the heel. Stop if either exercise increases your pain.
A toe towel grip can help maintain foot muscle strength. While seated, place a small towel beneath your bare foot and use your toes to gather the fabric toward you. Relax, then repeat several times without straining. This exercise activates the small muscles that support the foot and may improve control during everyday movement. Exercises should feel comfortable rather than painful. People with diabetes, poor circulation, or balance concerns should check with a chiropodist before starting an exercise routine. Rest, supportive footwear, and avoiding activities that aggravate symptoms can also help manage heel pain while the tissues recover.
A chiropodist can examine your heel, assess your walking pattern, and determine whether an X-ray or other testing is needed. Treatment may include custom orthotics, cushioned footwear, or other care based on the cause of pain. Persistent symptoms require professional attention because your heel pain may have causes beyond a heel spur. If you have heel spurs or consistent heel pain, it is suggested that you consult a chiropodist to explore effective relief and treatment solutions.
Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with one of our chiropodists from West Toronto Foot & Ankle Clinic Inc. . Our chiropodist can help you maintain the health of your lower limbs and your mobility.
There are a variety of relatively easy-to-do exercises that can boost the strength, flexibility, and mobility of your feet, as well as relieve foot pain.
Strength exercises:
- Toe splay - Spread the toes apart and hold for several seconds; improves control over toe muscles
- Toe curls - Scrunch up a towel with your toes; strengthens the flexor muscles
- Marble pickup - Pick up marbles with your toes; strengthens the muscles on the undersides of the feet and toes
- Walking on sand - Stretches and strengthens feet and calves
Flexibility exercises:
- Heel raises - Raise the heels while keeping toes on the ground
- Toe point - Raise the heels while pointing the toes, keeping just the tips of toes on the ground
- Toe curl - Raise the heels while curling the toes inwards, keeping just the tips of toes on the ground
- Big toe stretch - Use your hands to gently stretch your big toes up, down, and to the side
Exercises for foot pain:
- Toe extension - Gently pull the toes up towards the ankle and hold for several seconds
- Ball roll - gently roll a golf or tennis ball underneath the arches of the feet
If you have any questions please feel free to contact our office located in Toronto, ON .
