Foot massage with calcaneal spur: basic techniques

When the appearance of bone growth on the heel of the foot - due to problems with the fascia of the sole (planarant fasciitis) - orthopedists recommend doing massage with a calcaneal spur, and also regularly perform exercises with a calcaneal spur.

Massage with a calcaneal spur at home

Those who have this problem, are interested, can I do and how to massage with heel spurs ?

Experts say that massage can and should be done - to activate local blood supply and trophic of all groups of plantar foot muscles, and also to increase the elasticity of their connective tissue membranes (fascia) and tendons that attach muscle fibers to the joints. For many patients with a calcaneal spur, such a massage helps not only to reduce pain in the heel, but also to improve the mobility of the foot and ankle when moving. Only it must be done correctly.  

Foot massage with a heel spur should affect all muscle groups that not only support the arch of the foot, but also provide flexion-extension of the toes. These are the plantar medial muscles attached to the calcaneal tubercle (the largest square and smaller ones); muscles located or passing along the edge of the sole (attached to the bones in the areas of articulation of the heads of metatarsal bones with the bones of the nearest phalanges of the fingers).

It is most convenient to do this massage, sitting on the floor or on any hard surface, bending one leg in the knee and pushing it closer to the inner surface of the thigh of the other leg (which remains straightened). There are several simple techniques of foot massage, in particular:

• rubbing the soles of the soles of the soles of the soles together with the tips of the toes (clasping the thumbs up), making circular movements that should begin with the fingers and finish in the area of the calcaneal spur;
• transverse grinding of the sole with the edge of the palm;
• pressing and rotational rubbing of the arch of the foot with the fist (protruding joints of the fingers forming a peculiar crest when the wrist is squeezed);
• the same rubbing of the convex part of the sole (pads);

Massage of heels with a heel spur recommend doing:

• Embracing the heel with a hand and producing pressing-rotational rubbing with fingers;
• rubbing the heel with the rib of the thumb;
• imitating the attempt to move the heel, tightly grasping it with the whole brush and squeezing fingers, shifting it back and forth and left-to-right).

Massaging movements need to capture the area of the ankle joint, and also - to enhance the effect - the calf muscles: from the ankle up to the knee.

Healing gymnastics with heel spur

Any physical exercises with heel spur (except for jumps and squats with weighting) will benefit, thanks to the acceleration of blood circulation, and, therefore, to an improvement in the supply of oxygen to all tissues. Even walking barefoot on the sand or stones can be cleansed into therapeutic exercises with a calcaneal spur ...

So, what exercises do you do with a calcaneal spur?

Exercises for the foot with a calcaneal spur are almost the same as with flat feet, and the direction of the same muscles as the massage. This and alternating walking on the toes, the entire foot and with the heel emphasis (for several minutes, two or three times a day); and rolling forward and backward with the arch of the foot of a small ball or any cylindrical object (for example, a filled bottle of small diameter).

The optimal set of exercises for a calcaneal spur involves simple exercises performed standing or sitting.

In the standing position one must do:

• usual sit-ups, but without detachment of the heel from the floor;
• tilts forward with the support of hands on the wall, from which you need to move a short distance (heels also do not come off the floor);
• alternate lifting and lowering on the toes on a slight elevation - with the elastically strained sagging of the heel part of the foot in the air.

Exercises for the foot with a calcaneal spur in the sitting position (on the stool):

• put feet on the floor and, resting on the heels, lift them up, straining the calf muscles;
• the same, but raise the feet upwards - with the support of the fingers;
• Put feet on the floor and press your fingers hard, leaning on the heels;
• the same thing, but lift your fingers up, and do not tear off the pads from the floor;

And sitting on the floor, you need to straighten your legs and pull your feet toward you, that is, towards the shins, to stay in this position for a few seconds, and then in the opposite direction - from yourself, pulling the "ballerina's rise".