Top 5 Heel Spur Exercises [Massage, Stretches & Home Treatment] 2022

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Күн бұрын

🦶Do you have heel spur pain? We go over the BEST Heel Spur Exercises, Heel Spur Stretches, Heel Spur Massage & Heel Spur Home TREATMENT 🦶
We go over the top 5 ways to cure your heel spur pain and calcaneus heel spur pain! These are the top heel spur massages, the top heel spur exercises, heel spur stretches and the best heel spur home treatment for your bottom of the heel spurs and back of the heel spurs!
👉-- LINKS --👈
(With some links, we use affiliate links and may earn a commission. Check with your doctor prior to using any product!)
Best Heel Spur Orthotics:
Best Overall Orthotic: geni.us/PowerStepOrthotics (Amazon)
Best Heavy Duty Orthotic: geni.us/HeavyDutyOrthotics (Amazon)
Best Women’s Orthotic: geni.us/BestWomensOrthotic (Amazon)
Best Affordable 3/4 Orthotic: geni.us/ShortLengthOrthotics (Amazon)
Best sub $25 Soft Orthotic: geni.us/BudgetSoftOrthotic (Amazon)
Best sub $25 Budget Orthotic: geni.us/BudgetOrthotic (Amazon)
Best Carbon Insole(For Broken or Stiff Toes) geni.us/CarbonInsole (Amazon)
Heel Spur Massage & Heel Spur Pain Relief:
Best Compression Sleeves: geni.us/PlantarFasciitisSock (Amazon)
Best Affordable Cold Therapy Wrap: geni.us/FootIceSock (Amazon)
Full Length Compression Socks: geni.us/CompressionSock (Amazon)
Best Foot Massage Roller: geni.us/FasciitisMassage (Amazon)
Best Budget Compression Ankle Brace: geni.us/AnkleCompression (Amazon)
Best Muscle Massage Stick: geni.us/MuscleStick (Amazon)
Heel Spur Stretches & Heel Spur Exercises:
Best Budget Stretching Device: geni.us/BudgetFasciitisStretch (Amazon)
Good Ankle & Calf Stretching Device: geni.us/AnkleStretchingBoard (Amazon)
Best Hamstring & Knee Stretch Device: geni.us/BestHamstringStretch (Amazon)
Good Soft Stretch Splint: geni.us/SoftStretchSplint (Amazon)
Good Hard Stretch Splint geni.us/HardNightSplint (Amazon)
Best Muscle Foam Roller: geni.us/BestFoamRoller (Amazon)
Best Heel Spur Braces:
Best Overall Ankle Stability Brace: geni.us/GreatBrace (Amazon)
Best Overall Compression Ankle Brace: geni.us/GreatCompressionBrace (Amazon)
Best Budget Ankle Stability Brace: geni.us/AnkleStability (Amazon)
Best Budget Compression Ankle Brace: geni.us/AnkleCompression (Amazon)
Best Overall Orthotic: geni.us/PowerStepOrthotics (Amazon)
Best Heavy Duty Orthotic: geni.us/HeavyDutyOrthotics (Amazon)
👉-- Shoes --👈
Best Heel Spur Shoes:
www.michiganfootdoctors.com/p...
Best Heel Spur Products: www.michiganfootdoctors.com/r...
📢Disclaimer:📢 This video and description contain affiliate links, which means that if you click on one of the product links, we may receive a commission. We will specifically indicate if we have received any sponsorship.
This is opinion only:
For the viewer or reader: Do not consider this video as a substitute for professional medical advice, diagnosis or treatment. We strongly urge you to contact your own physician with any questions you may have regarding your medical condition. If you are having an emergency, call 911 immediately or see your physician. Do not allow this information to let you disregard your professionals medical advice or delay seeking based on information from this content. Do not rely on information provided by this general education video.
Healthcare practitioners: The content here is for education purposes only. The authors have done their best to provide the most up to date evidence-based information, but this content should definitely not be considered any type of medical standard. It does not reflect individual practices in other geographic areas.
This is strictly for medical education purposes only, it is not intended for diagnosis or treatment. The information in these videos is the opinion of the author only and is not an official opinion of any organizations that the authors may be a part of. The authors or speakers are not associated with any of the above products.
This information is the opinion of Foot and Ankle Web Services LLC, this is not the opinion of the APMA, MPMA, ACFAS, ABFAS, ASPS nor any association that anyone present in the videos he may be a part of. Do not take any of this opinion as fact, this is for entertainment only. See your personal practitioner for specific advice.
Tom Biernacki is a Doctor of Podiatric Medicine with a degree title of DPM. He does not speak for any licensing college or provider of this degree. This is all opinion for entertainment and by watching this you agree to the above.
All images and additional video segments contained in the Thumbnails and/or B-roll segments are used in strict compliance with the appropriate permissions and licenses required from Techsmith LLC, Adobe Stock, Envato Elements Stock and Shutterstock.com. These are all license photos and stock media.

Пікірлер: 102

@DrTomBiernacki 4 жыл бұрын

POLL QUESTION: Can you FEEL the SPUR at the bottom of your heel? 🦶Thanks for subscribing!🦶 Also let us know what topics you want to hear about! For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n

@Valentina_-lw9ui 3 жыл бұрын

I've been researching into plantar foot and found a great resource at Fergs Foot Formula (check it out on google)

@cinsationalcinema1776 2 жыл бұрын

I feel the pain and hard swollen tissue around my heel. Like I have 2 heels in a way. It’s crazy

@cinsationalcinema1776 2 жыл бұрын

The jolting nerve pain shoots through my foot anytime it wants to. It’s like ha ha I’m going to cause tremendous amounts of pain for u tonight. Especially when you walk anywhere around the house... I have.

@anushakanaparthi1466 Жыл бұрын

Hai sir my both heel have spur.. iam suffering very pain.. hw can i relief from the pain sir

@emmypickles3678 Жыл бұрын

I just feel stiffness and firmness around the bottom of my heel when I palpate the area ... It feels like I have a razor blade in the bottom inner pert of my heel.. feels like it's slicing into the internal tissue when I put weight on it... it's incredibly painful.

@determined2win585 3 жыл бұрын

This video is EXCELLENT!! Thank you.

@shalas.6322 2 жыл бұрын

God bless you sir.

@charmainehartman6123 3 жыл бұрын

Thank you so much for your good advice. I've been suffering with heel spur for the last four years. I've had injection it just last three months then the pain is back

@ZaraMama-nk3jx 8 күн бұрын

Tanks for information

@user-yv7ei4wf6l 3 ай бұрын

I have heel spur pain and plantar fasciitis on my left foot and after tons of investigation and Dr. Advice I came across a video talking about footwear being a root cause as well, not until I bought a pair of barefoot shoes did I finally find the much needed relief I needed.

@sereniti005 2 жыл бұрын

Thank you for this video. Its super helpful and it I love the enthusiasm! Sending thanks from DC!

@melindahuntley9873 2 жыл бұрын

I am not overweight, I'm extremely flexible but I think I overdid ballet classes and I'm a senior but I've been dancing for decades but not ballet and I think I overdid it, very good video. thank you

@theatomicmom Жыл бұрын

Thanks for this video. I have heel spurs, and have trying to avoid surgery.

@Dr.physioAli 3 жыл бұрын

Thank u so much for this video. Much love and respect

@DrTomBiernacki 3 жыл бұрын

Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@Dr.physioAli 2 жыл бұрын

@@DrTomBiernacki your welcome sir.

@sarahabraham7151 6 ай бұрын

Thank you sir

@DrTomBiernacki 6 ай бұрын

We appreciate you watching, I hope you are having an amazing start to the new year! 😊🙏❤ If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

@nikku-qq2ue 3 жыл бұрын

How m I supposed to lose weight if I can't exercise properly.? What kinda exercises can I do with this heel spur

@DrTomBiernacki 3 жыл бұрын

Some of our favorites are pilates, water aerobics, swimming, biking, resistance training just to name a few, but always check with your doctor for specifics!

@nikku-qq2ue 3 жыл бұрын

@@DrTomBiernacki thanks doc❤️

@frenchsmellyfeet4966 4 жыл бұрын

the whole world should know this guy! you are wonderful 😉😉

@DrTomBiernacki 4 жыл бұрын

Haha very appreciated!

@DrTomBiernacki 4 жыл бұрын

Thanks for being such a great fan!

@katcuzzi 2 жыл бұрын

Thanks doc! After a bimalleolar fracture, they noticed that I have a plantar fascia bone spur. Should I worry about it if it doesn’t cause me any problems (yet)? I guess my heels do get a bit sore after a lot of walking but I never really noticed before.

@VicBxxx 3 жыл бұрын

I’d love you to show more vids on exercises that help the feet- I bought the wooden calf exerciser you recommended and it’s brilliant- already helping my split toes- hammer toe - heel spur - bunion- fat pad - omg I have the lot - love your massage exercise tips- I’ve heard feet get lazy if you just rely on orthotics or shoes- so more vids on exercise tooooo pleaseeeee xxxxx

@buckstop1031 2 жыл бұрын

I'm flipping confused. Half the doctors say stretch, deep massage, etc. The other half say don't stretch the foot at all.

@DrTomBiernacki 2 жыл бұрын

Initially when inflammed and sore, massage and rest. But as it gets better, stretch and strengthen to prevent it from getting worse again. Good luck!

@viridian_songbird Жыл бұрын

I agree

@jonimcdougall7624 Жыл бұрын

OMG! Same here!

@ericasuarez6620 3 жыл бұрын

Question... I was Just diagnosed with a “heel spur”, by my local podiatrist, via x-ray. My question is, what are some exercises that I could do that will not bother my heel spur or cause me anymore pain? And is it possible that I could attempt to run or a walk without making things worse?

@wawutmczbroom1309 Жыл бұрын

I just had an x-ray and sadly a heel spur was found. My doctor injected something in my tendon since it is swelling a bit. Was advised to rest for 6 weeks but the pain is still here. Overuse could be the main cause since I play Basketball. Might follow this tips you've teach and see if it'll work. Thank you.

@alimsuya8466 2 жыл бұрын

Thank you so much for this video,am one of the victims and I promise to follow the instructions to get rid of heel spur.

@DrTomBiernacki 2 жыл бұрын

We appreciate you watching and contributing! If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.

@lighthearteddesigns5493 3 жыл бұрын

I had acl reconstruction and never got full extension back even after 16 weeks of PT. Over the years of running (Army) I developed Achilles tendonitis in that leg....now years later and weight gain I’m suddenly having excruciating heel pain Dr said plantar fasciitis and in June I had a shot into my heel The pain is back and I’ve been wearing braces and inserts. :(

@gadflynews8013 3 жыл бұрын

by amazing results, does that mean the pain eventually goes away completely without surgery?

@pameliafranco4789 3 жыл бұрын

I have a dorsal heel spur on the back of my right foot, wondering if it is caused by a lot of driving and rest my heel on the floorboard. Wearing shoes really irritates it, so I usualy wear sandals or flat clogs. Any suggestions?

@sonastorer-johnson7541 2 жыл бұрын

I have 4 on the bottom of heal, were you would tie a shoestring, on my right foot on top on bottom a continuous bone spurs going across my foot

@robdevivo7595 3 жыл бұрын

Question for you. I recently was diagnosed with a dorsal spur. My podiatrist performed a surgery on me to lower my Achilles tendon in hopes to give it some room between the foot and the tendon. Its been 2 months since surgery and I was doing fine until a few days ago and now it feels worse then before. Would you recommend all the stretching and such or should I just move forward with the next surgery which would be unattaching my achilles tendon from the heel and cutting the spur off of the top of my heal and reattaching my tendon?

@DrTomBiernacki 3 жыл бұрын

We know you want a more detailed response, and believe us if allowed we would love to give more specific information. Unfortunately we have to let you know how important it is to see your podiatrist in person to get a more detailed response. There are just so many variables and risks for giving information without a proper physical exam in person. Good luck and we hope you feel better soon. We really appreciate you as a fan. If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/

@gabrieleamornim960 4 жыл бұрын

Great. Thanks , I feel something is missing if I don’t watch ur vids. Btw where in Michigan r u in ?

@DrTomBiernacki 4 жыл бұрын

The southeast part haha,

@DrTomBiernacki 4 жыл бұрын

Thanks for watching you're the best!

@hdhhdd1 3 жыл бұрын

Fantastic!!!!!!

@rntexbon Жыл бұрын

What about pain to the center and outer area of the heel?

@tejasvisonawane5188 2 жыл бұрын

My mother have heel spur and the doctor has given her medication but its been 3 months the pain is a bit reduced bt the medication is still going on. I knw that would affect her body somewhere so is their any other option to treat this? As i cnt jeep giving her medication for longer time. Also sometimes the pain increases rapidly and without pain killer we can't stop it

@RandyCapor Жыл бұрын

What is a best shoe for Pickleball? I keep getting sore achilles tendon(s) and a bump on the back of my heel! Thanks so much!!!

@DrTomBiernacki Жыл бұрын

We appreciate you watching and contributing! Personally I love brooks: The Brooks Ariel or anything with "GTS" in the title. If possible, we would appreciate a quick rating (hopefully good), and it makes a HUGE difference for us! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.

@abrahamlucas1549 3 жыл бұрын

Can't thank you enough Dr. Osaoji I'm herpes negative now, keep saving lives

@EynOdMilevado Жыл бұрын

My heel began hurting two months after I began wearing barefoot shoes. I’m really upset because I was enjoying wearing them so much. I couldn’t wear any of my other shoes once I got them.

@helenwoodason8053 3 жыл бұрын

Great clear video. I thought I had Plantar Fasciitis but keeping reading it’s worse when you first get out of bed. Mine is the opposite, pain in the bottom inner side of heal after I’ve been walking, very painful at the end of the day. So now I’m confused. 🤷‍♀️

@bagoodperson 2 жыл бұрын

Did you find a solution to your inner heal pain?

@helenwoodason8053 2 жыл бұрын

@@bagoodperson it’s much better now. I ended up treating myself to a massage gun and using that daily. Also I started stretching my calves out lots, but it took along time to heal.

@quatchkopf3658 9 ай бұрын

It's painful when I wake up. It's more painful after a work day and have finally got to sit down. The only time I don't have pain is when I am asleep and don't feel pain and then forget I had pain until I am reminded again when I get out of bed.

@user-uv1gm4vl2z 8 ай бұрын

❤

@DrTomBiernacki 8 ай бұрын

We appreciate you watching! If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

@nandomartinez1932 9 ай бұрын

Two months now 😑 Boot, orthodontics, shots, 2 podiatrist, and and I've heard it all! The pain, even this morning is horrific 😒 I am a runner so this is a huge setback, specially as I was running to get over a 10-yr breakup. This will go away on its own or be my deathbed...Im just out of hope at this point 😢

@mrmansmith4154 11 ай бұрын

Which shoes are you recommending in this video please and thank you

@DrTomBiernacki 11 ай бұрын

Thank you for supporting us! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thank you for being such a great fan; we appreciate you watching!

@DrTomBiernacki 11 ай бұрын

kzfaq.info/get/bejne/bNF2ddqov7TRgmw.html This video should help!

@stoiclady 3 жыл бұрын

So yoga in the morning with emphasis on downward dog and hip openers.

@youmbgtube 9 ай бұрын

I have a lot of pain from heel spurs but mine are on the back/upper part of my heels. I’m having problems finding info on how to reduce the pain. Any help would be appreciated. Thanks

@DrTomBiernacki 8 ай бұрын

@buddyrye9190 Жыл бұрын

What if the heel spur breaks? Would that require surgery to remove it?

@DrTomBiernacki Жыл бұрын

I like to think of the spur more like sand that is within the tendon rather than a sharp spiked bone. As it gets worse it does get more solid and sturdy, but even a broken off spur cn basically lengthen the plantar fascia and sometimes lead to improvement!

@vha3742171 Жыл бұрын

My heel spur at the back of the heel. Doctor said surgery. I said no. He said I couldn't get a injection because of my Achilles heel joint.

@rogergoldwyn3851 3 жыл бұрын

What's your opinion on barefoot shoes? I usually have heel spurs i also walk inwards with my feet done since i was a kid I'm 26 today and I've put on a bit of weight recently aswell

@DrTomBiernacki 3 жыл бұрын

They can work well but not immediately, we see better short term results with good support and cushioning!

@rogergoldwyn3851 3 жыл бұрын

@@DrTomBiernacki Thanks appreciate the response! :)

@aminaconwy3536 Жыл бұрын

The pain will kill me every day I can't hold at

@selvmortsydd 10 ай бұрын

Can cause pain? I am in agony when walking .

@Lizz30221 7 ай бұрын

Can heel spurs be reversed?

@amalawad7667 Жыл бұрын

What about PRP injection?

@DrTomBiernacki Жыл бұрын

It's good, but expensive and not covered, I personally barely need to ever use it.

@fashionjewels299 Жыл бұрын

Does it grow as we age?

@DrTomBiernacki Жыл бұрын

Fashion jewels, thanks for the great response! Normally heel spur does not grow as we age. It may appear in adults at any age. If you're a runner or jogger, you might have a higher risk of developing heel spurs. Having an abnormal walking gait can also increase your risk of developing heel spurs. Wearing improper shoes. Being overweight or obese. Being on your feet all day. Being diabetic. Growth of heel spur may be stopped and reversed with proper treatments and exercises. If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for watching!

@kenbhatti3621 3 жыл бұрын

What about Dorsal Spur?

@DrTomBiernacki 3 жыл бұрын

kzfaq.info/get/bejne/g9akecxyvtjIoZc.html

@DrTomBiernacki 3 жыл бұрын

This may help!

@kenbhatti3621 3 жыл бұрын

@@DrTomBiernacki I am asking about the posterior spur. Spur in the back of the heel and not the bottom

@DrTomBiernacki 3 жыл бұрын

kzfaq.info/get/bejne/j5ejgKianLKypXU.html

@DrTomBiernacki 3 жыл бұрын

Insetional tendonitis and a posterior heel spur are variations of each other

@hugh_dancy 4 жыл бұрын

Omg this guy is handsome af 😍😍

@DrTomBiernacki 4 жыл бұрын

Haha long beard and out of shape during the quarantine, no spring sports haha

@quatchkopf3658 9 ай бұрын

I am old. I am fat. I was pushing too hard to be less fat. I am now being punished for wanting to be less fat.

@Tubbysneederful Жыл бұрын

I had plantar fasciitis for over a year until I realized I had it. Scraping, massage, and stretching fixed it and I could run whenever I wanted. I injured my foot while mountain biking and took a month off. Then I got a heel spur…I’m pretty sure it’s not caused by Exercise. My foot went from completely pain free to taking a month off exercise and returning with a heel spur…. This thing is a joke

@DrTomBiernacki Жыл бұрын

Nathan, we really hope that you feel better soon, that is tough for sure! We really hope that your heel spur will start to improve Just make sure to see a podiatrist or your primary care doctor in the future if your problem continues. If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/ If reasonable, we would appreciate a quick rating from you, and a good rating makes a BIG difference for us! g.page/r/CSudMUZfg68sEAI/review We really, really appreciate you as a fan and than you for watching.