Øvelser ved hælspor


These exercises can help you soothe heel spur

Are you among the estimated 10% of people who have a heel spur? Then you’ll know how painful a heel spur is and that feeling as though you are constantly walking on a thumb tack. Here’s the good news: with targeted heel spur exercises, you can actively soothe it yourself. Most people can be rid of their pain with heel spur exercises, without needing any surgery. With heel spur treatment, it’s especially important to restore the natural tensile characteristics of the tissue running along the sole of your foot (your plantar fascia). You should also work on improving mobility in your sacroiliac joint. That’s because excessive tension in your calf and foot muscles make a heel spur more likely. As a final step in your heel spur therapy, you should strengthen your foot muscles. Do these heel spur exercises three to five times per week for optimum results.


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.

Heel spur massage exercise: releases tightness in the sole of the foot

Standing up, place the BLACKROLL® MINI centrally under the sole of your foot, and let your toes hang loosely down. Shift your weight onto the foot that’s on the MINI fascia roller. Using steady pressure, slowly roll back and forth along the sole of your foot. Stay on painful spots for about 10 seconds and make light, bouncing movements. Work the entire sole of your foot by angling your foot left and right. That way, you’ll work into the inner and outer edges.

Time: one to two minutes per side

Sets: one

Tip: alternatively, you can do this heel spur treatment using a BLACKROLL® BALL 08 or BLACKROLL® TWISTER. This will stimulate your feet in other ways, making the exercise even more effective.

Heel spur massage exercise: releases tight calf muscles

Sit on the floor with legs outstretched. Plant one foot down on the floor with the knee up, and place the other calf onto the BLACKROLL® DUOBALL. Depending on the size of your calf, the smaller 8 cm or the larger 12 cm DUOBALL might be better for you when doing this heel spur treatment. Support your body with your hands next to your buttocks. Raise your buttocks and slowly roll through the calf area by bending and stretching the leg that’s planted on the floor. Turn the leg that’s on the DUOBALL inward and outward to work all of your calf muscles. Stay on tender points for about 10 seconds and make circular movements with your ankle.

Time: one to two minutes per side

Sets: one

Tip: you can also do this heel spur exercise using a BLACKROLL® STANDARD or BLACKROLL® MINI. To reach deeper layers of muscle tissue, we recommend BLACKROLL® BALL 08.


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.

Heel spur stretching exercises: improves mobility in your ankle and midfoot

Start in an upright standing position, placing the ball of your foot onto the BLACKROLL® MINI. Bend your knee and shift your body forward to increase the stretch in your calf muscles and in the sole of your foot. Vary the stretch by shifting your knee inward or outward next time. This will increase mobility in your midfoot by creating a rotation, and will also work the outer and inner parts of your calf.

Time: one to two minutes per side

Sets: one

Tip: you can additionally place the SUPER BAND around your shin from behind to increase mobility in your ankle in a targeted way. This will make your heel spur therapy even more beneficial.

Heel spur stretching exercises: improves mobility in your sacroiliac joint

Place the BLACKROLL® on the floor and lay the lower part of your sacrum onto it. Using your hands, draw one leg toward your chest. Keep the other leg outstretched. Slowly rock back and forth with your outstretched leg.

Time: one to two minutes per side

Sets: one

Tip: a blockage of your sacroiliac joint can increase the likelihood of developing a heel spur. If you increase your mobility in this joint, you can therefore prevent or help treat a heel spur.


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.

Heel spur activation exercise: strengthens calves and feet

Stand in an upright position, feet hip-width apart. Keep a slight bend in your knees. Do gentle bouncing movements on the spot. Make sure that your movements are springy. As you go, bounce loosely to the right and left as well, to work all parts of your tissue.

Time: 60 to 90 seconds

Sets: three

Tip: pulling and compressing motions help build collagen fibers and restore function to your fascia.

Your BLACKROLL® products for the heel spur exercises or heel spur treatment: