Heel spurs, also calledosteophytes, are bumps of extra bone that grow on yourcalcaneus(heel bone). Heel spurs can be easily diagnosed with an X-ray. Even though one in 10 people have heel spurs, only 5% of people with this condition experience pain. However, heel spurs can develop from other very painful conditions that put pressure on your heel bone, such asplantar fasciitisor arthritis.
Exercises for Heel Spurs
Exercises won’t make your heel spurs go away, but they can increase flexibility in yourplantar fascia(the connective tissue stretching from your heel to your toes) and strengthen the muscles in your foot to decrease inflammation and pain.
Foot and Ankle Stretches for Warm-Ups and Heel Spurs
Other Treatments for Heel Spurs
Plantar Fascia Stretch for Foot Pain
Summary
Heel spurs are bumps of extra bone growth on the calcaneus, or heel bone. Bone spurs don’t always cause pain, but they are often associated with other painful conditions such as plantar fasciitis and arthritis. Stretches and strengthening exercises can help decrease symptoms of heel spurs. Other treatments include physical therapy, medications, and in severe cases, surgery.
A Word From Verywell
Pain and inflammation from heel spurs can get progressively worse, and eventually make daily activities difficult—or even impossible. Addressing your symptoms quickly will improve your chances of a full recovery. With proper treatment, the overwhelming majority of people with pain from heel spurs recover without the need for surgery.
Frequently Asked Questions
Learn MoreHeel Spur Surgery: Everything You Need to Know
Learn MoreHeel Pain and Treatment Options
Heat and ice are both beneficial for symptoms of heel spurs. Use heat to increase blood flow before you perform your stretches. Apply ice after activity to decrease pain in your heel.Learn MoreSelf-Care Tips to Soothe Aching Feet at Home
Heat and ice are both beneficial for symptoms of heel spurs. Use heat to increase blood flow before you perform your stretches. Apply ice after activity to decrease pain in your heel.
Learn MoreSelf-Care Tips to Soothe Aching Feet at Home
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Academy of Orthopaedic Surgeons.Plantar fasciitis and bone spurs.
Wibowo DB, Harahap R, Widodo A, Haryadi GD, Ariyanto M.The effectiveness of raising the heel height of shoes to reduce heel pain in patients with calcaneal spurs.Journal of Physical Therapy Science. 2017;29(12):2068-2074. doi:10.1589%2Fjpts.29.2068
Sierra Pacific Orthopedics.Plantar fasciitis and heel spurs.
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