The top 3 exercises for heel spurs | Total Performance Physical Therapy | 215.997.9898


Hi I’m Doctor Heather Moore Owner of Total
Performance Physical Therapy, today we’re going to go through 3 exercises you can be
doing if you’ve been diagnosed with heel spurs or think you have a heel spur, if you
have not been properly diagnosed and you’re experiencing pain in your heel and you think
it might be a heel spur you want to consult with your health care practitioner to make
sure you have the correct diagnosis even though pain may be in the heel it can be coming from
a number of different areas so you want to make sure that you’re treating the accurate
feet so the first thing you want to do with the heel spur is you want to make sure that
you stretch out any muscles that are coming in to that heel so you’re going to start
with a cuff stretch, straw, lunge okay keeping that foot flat, knee straight everything is
straight forward and you’re just going to lean as far as you can until you feel a nice
stretch in the back of that, if you don’t feel a stretch with this you can start with
your toes on a step and then drop your heel down, you may have a more effective stretch,
you want to hold that 30 seconds and you want to do about 6 of those. I recommend doing both sides even if you don’t
have the pain on both sides. The next exercise that you want to do is more
of the bottom of your foot, you’re going to take off your shoe, you’re going to put
your toes flat on the ground, and you’re going to keep your toes flat on the ground
and you’re going to reed your foot up nice and easy you’re going to feel a stretch
coming from the bottom of your foot even if you don’t you still want to do this 30 seconds
6 times, if you can’t go this far back off a little bit nice and easy okay and goes to
a point where you feel a nice gentle stretch, if you want to you can bend your knee to get
a little bit more stretch and if you have numbness and tingling you want to stop this
immediately and call your healthcare professional for a response, finally you want to do the
beastie ball, if you’re following on your screen to purchase a beastie ball but you
want to do is you want to make sure that you are getting this in to every groove on the
bottom of your foot, this has spikes on it so it’s going to get in there nicely, a
lot of people asked me about using a golf ball it’s okay it doesn’t have spike on
it it’s actually going to break up a lot of those adhesions that are found on the bottom
of your heel and again you don’t want to stick to the bottom of your heel you’re
going to go all the way down into your foot, side foot all over, you want to do this 5
minutes a day, you can do it multiple times during the day just nice and easy until you
break up all those adhesions. If you have any questions you can visit us
on the web at www.totalperformancept.com or you can call us at 215-997-9898.

3 thoughts on “The top 3 exercises for heel spurs | Total Performance Physical Therapy | 215.997.9898

  1. Why should you use the ball for the bottom of your foot if pressing against the heel spur makes it worse?

  2. I function as a nurse and have been struggling with plantar discomfort for years. It just took days to remove the pain brought on by the ailment after I tried using this plantar fasciitis treatment known as “Kamdοdο Mula” (Google it). After stopping my meds, I no longer experienced the condition. I’m optimistic that it’s gone because I no longer sense the pain and soreness..

  3. I function as a nurse and have been struggling with plantar pain for years. I got plantar fasciitis therapy “Kamdοdο Mula” (Google it) and a couple of days of sticking to it my pain is completely over. After quitting my meds, I no longer experienced the disorder. I’m optimistic that it’s gone because I no longer feel the pain and soreness..

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