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Programs / Plantar fasciitis

How to treat inflammation of the arch tendon/heel spurs

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If you experience pain in your heel or in your arch tendon you may suffer from inflammation of the arch tendon (heel spurs). On this page, you will find information about the causes of the inflammation, its symptoms and what you can do to treat it.

Start treating your inflammation of the arch tendon right now!

What is inflammation of the arch tendon/heel spurs?

Inflammation of the arch tendon (often erroneously labeled “heel spurs”) is the most common cause of pain under the heel.

The arch tendon is a large tendon under the foot that runs from the heel and stretches all the way to the tip of all the toes. It functions like a natural ‘spring’ that helps the body offset pressure from landing after a jump and thus serves as an important shock-absorber.

As the arch tendon attaches to the tip of the toes, it is also crucial in everyday activities like walking. This is because the bending backward of the toes help tighten and hold the curve of the foot in place, which enables stable walking.

Causes of inflammation of the arch tendon

Inflammation of the arch tendon is typically caused by extra pressure produced by running, jumping unusually long walks or many hours of standing work. A heavy body weight combined with hard surfaces will increase the risk of developing inflammation of the arch tendon. If you suffer from flatfoot or hollow foot, there is an increased risk that you will develop inflammation of the arch tendon.

Symptoms

The most common symptom is pain under the heel when pressure is put on it. The pain will often be felt when you put weight on your foot. Typically, the pain will be at its worst when you get out of bed in the morning. As the foot warms up the pain will diminish to some degree. If the pain is also present during inactivity, it is common for the pain to be at its worst during the evening after performing activities during the day.

What you can do to treat your pain

The two most important measures you can take are relief and rehabilitation.

Relief

To relieve the foot, you should avoid jumping, running and/or similar activities that provoke your arch tendon. You can also try changing your footwear to see if this reduces the amount of pressure on your arch tendon.

Training

Performing stimulating exercises aimed at the damaged tissue is a good way to treat inflammation of the arch tendon. Special focus is put on strength training, which has been shown to have a good effect. Most people will also benefit from stretching the Achilles tendon and the leg muscle as well as performing exercises to increase stability and mobility around the foot.

Start your training today

If you suffer from inflammation of the arch tendon/heel spurs there is no reason to wait before you start your rehabilitation. Try Injurymap's rehabilitation program for inflammation of the arch tendon/heel spurs. It offers you a complete treatment course that you can start today.

Examples of good exercises against Plantar fasciitis:

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Stand up. Lift yourself up on your toes with both legs. Move your weight to one of your legs and slowly lower your heel back down. Perform 3 sets of 10 repetitions.

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Stand with your toes on a coiled cloth placed on top of a thick book. Lift yourself up on your toes with both legs. Move your weight to one of your legs and slowly lower your heel back down. If you have a hard time keeping your balance, you can place your hand on a chair for support but be careful not to use the chair too much. Perform 3 sets of 10 repetitions with each leg.

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Stand up with an exercise band around both legs at the ankle. Put all your weight on one leg and make sure to keep your hip, knees and toes pointing in the same direction. Lift the other leg, let your toes point forward and slightly inwards towards the other leg, so that your heel is pointing outwards. With your heel pointing outwards, move your leg backwards and out. Keep your body steady by tightening your abdominal muscles. Gather your legs slowly, change leg and perform the same exercise to the other side. Perform 3 sets of 10 repetitions with each leg.

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in phase 1 will pay special attention to your arch tendon injury. It is important...
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Phase 2

The exercises in phase 2 will help you strengthen your balance and stability around your ankle....
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Phase 3

The exercises in phase 3 will help you get back to normal bodily function by training your arch...
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Info about rehabilitation and pain

Why it hurts

Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the...
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The structure of your exercise plan

When we structure your training plan how damaged your tissue is, is taken into account as the...
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How to exercise when you are in pain

Exercise treatment has been shown to be very effective for long-term recovery and pain...
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Why exercising helps reduce your pain

The human body is built for movement. If you do not use your body, you weaken it, which...
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