Preventative and therapy-supporting exercises for heel spur and heel pain
Discuss the suggested exercises with your doctor. Do them regularly but make sure that you don’t have any pain when doing them. It may be appropriate for you to be also prescribed physiotherapy tailored to your needs. You can find suitable exercises for heel spur and heel pain here.
General information:
- Please discuss the exercises with your doctor or therapist.
- Exercise with socks on a flat and non-slip surface.
- If necessary, hold on to a table or the back of a chair, for example.
Get to the right exercises quickly:
Activation exercises
Walking on your tiptoes
Aim: Activating the foot muscles, improvement of body awareness
Starting position: Stand with your legs hip-width apart. The knees are slightly bent.
Equipment: Underlay, for example a sports mat.
Exercise:
- Lift your heels.
- Shift your weight onto the tips of your toes.
- Walk slowly forwards and backwards.
2 x 45 seconds; 60 seconds rest
Note: If your heels already hurt, you should not do this exercise.
Heel gait
Aim: Improving body awareness, activating the foot muscles
Starting position: Stand with your feet hip-width apart. Bend your knees slightly.
Exercise:
- Lift the tips of your toes off the floor.
- Shift your weight onto your heels.
- Walk back and forth on your heels.
2 x 30 seconds; 60 seconds rest
Note: If your heels already hurt, you should not do this exercise. This exercise is preventative or suitable if you only have mild symptoms.
Strengthening exercises
Dynamic Bridging
Aim: Strengthening of the buttocks and muscles at the back of the legs
Starting position: Lie on your back with both legs hip-width apart. Clamp a towel roll between your knees.
Equipment: Towel and underlay, for example a sports mat.
Exercise:
- Press the soles of your feet to the floor.
- Raise your buttocks so that your thighs and buttocks form a straight line.
- Then lower your pelvis to the floor again.
- Make sure you maintain the tension in your torso.
- Avoid bending your knees outwards or inwards.
2 x 10 repetitions; 60 seconds rest
Lunges in a standing position
Aim: Strengthening the leg muscles
Starting position: Do a lunge.
Exercise:
- Slowly push your back knee towards the floor.
- Meanwhile, keep your back straight.
- Make sure that the front knee remains above the foot.
- Slowly return to the starting position.
- Make sure that your knee does not move inwards or outwards.
2 x 10 repetitions; 60 seconds rest
Variation: Extend the stride length to increase the intensity.
Half squat heel raise
Aim: Strengthening the leg muscles
Starting position: Stand with your feet hip-width apart. Bend your knees and hips slightly.
Equipment: Possibility to hold on.
Exercise:
- Lift your heels off the floor.
- Then lower them again in a controlled manner.
- Make sure that your knees do not move outwards or inwards.
2 x 10 repetitions; 60 seconds rest
Stretching exercises for heel spur
Calf stretch
Aim: Stretching of the calf muscles
Starting position: Take a slight lunge.
Exercise:
- Push the rear painful foot towards the floor.
- Both toes point forwards.
2 x 30 seconds; 60 seconds rest
Variation: To increase the intensity, slide a fascia roller under the foot.
Hamstring stretch
Aim: Back of the thigh stretch
Starting position: Stand with your feet hip-width apart, half a step apart. Alternatively, lie on your back and pull your toes towards you.
Exercise:
- Place your front foot on your heel.
- Bend forward with your upper body straight.
- Keep the back leg slightly bent.
5 x 8 - 10 seconds each side
