In your foot, myofascial tender points are most common in places where the connective tissue attaches to the bone (the enthesis). This is true whether your heel spur is on the underside or at the back of your foot. You can do a myofascial self-massage to help you reduce the pain. If you have a heel spur on the bottom of your foot (inferior heel spur), loosen tightness in the sole of your foot. If your heel spur is on the back of your heel (posterior heel spur), treat your calf/Achilles tendon. Be careful: don’t put too much pressure on the painful point of the heel spur.

After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to release deep fascial adhesions. You can use the acupressure technique to work selectively into areas of deep tightness. If you have a heel spur on the bottom of your foot (inferior heel spur), work on the sole of your foot. If your heel spur is on the back of your heel (posterior heel spur), trigger your calf muscles. Here, we show you two variants of heel spur therapy.

You can reduce tension by doing targeted stretching exercises. Lack of movement in the sacroiliac joint (SIJ) often causes heel spurs. This creates blocks and increased tension in the calf and plantar fascia. The result is inflammation. You should therefore increase mobility in your sacroiliac joint (SIJ) as well as in your ankle.

Finish your heel spur treatment with an activation exercise. Gentle bouncing movements will strengthen your foot and calf muscles. Our aim is to stimulate connective tissue regeneration.