14 Best Exercise for Retrocalcaneal Bursitis

Retrocalcaneal bursitis is inflammation of the bursa located between the Achilles tendon and the heel bone, often caused by overuse, tight calf muscles, or ill-fitting shoes.

The best exercise to support recovery is calf stretching, which helps reduce tension on the Achilles tendon and alleviate pressure on the bursa. Gentle heel raises and eccentric calf exercises can also promote healing by strengthening the area and improving flexibility.

Introduction:

Exercise for Retrocalcaneal Bursitis is an important part of your total treatment plan since it improves heel muscle function, relieves pain, and allows you to walk pain-free. Exercise helps you restore your ankle’s natural range of motion, strengthens the gastrocnemius, soleus, and plantaris muscles, and reduces joint tension.

The painful condition known as retrocalcaneal bursitis is caused by inflammation of the retrocalcaneal bursa, a little fluid-filled sac situated between the heel bone (calcaneus) and the Achilles tendon at the rear of the foot. For athletes and those who exercise frequently, this condition can be very painful. It often comes on by repetitive action, overuse, inadequate footwear, or injury.

Back heel pain, edema, tenderness, and trouble walking or participating in vigorous activities like jogging or jumping are the main symptoms of the illness. Although rest, ice therapy, medication for inflammation, and stretching are frequently used in treatment, workouts can be extremely important for healing and preventing more injuries.

Causes:

This condition is usually caused by irritation or recurrent stress, which results in inflammation of the bursa. The most frequent reasons for retrocalcaneal bursitis are as follows:

• Degeneration Affected by Age

People’s soft tissues and tendons may become less flexible and more subject to injury as they age. As we age, the Achilles tendon and the retrocalcaneal bursa may become more prone to irritation and inflammation.

• Repetitive stress or overuse

Repetitive motions that stretch the Achilles tendon and the retrocalcaneal bursa are the most frequent cause of retrocalcaneal bursitis. The bursa may become irritated and expand as a result of continuous or severe strain on the heel, especially during high-impact sports.

• Tight Calf Muscles or Achilles Tendon

By putting excessive stress on the heel, tightness in the calf muscles or Achilles tendon can cause retrocalcaneal bursitis. This is frequently observed in those with restricted ankle flexibility.

• Being overweight

An increased risk of bursitis can result from carrying too much weight on the lower limbs, including the heel and Achilles tendon.

• Unsuitable Footwear

Inflammation of the retrocalcaneal bursa can result from excessive pressure on the rear of the heel caused by tight shoes, high heels, or shoes with poor arch support.

• Flat feet or excessive pronation

Flat feet or overpronation, in which the feet roll inward excessively when walking or running, can put more strain on the heel and Achilles tendon. Over time, the bursa may get irritated by these unusual foot mechanics.

• Trauma or Injury

A fall, bump, or frequent friction (from ill-fitting shoes, for example) can cause a direct injury to the back of the heel, which can irritate or damage the retrocalcaneal bursa.

• Systemic Disorders, such as Rheumatoid Arthritis

Retrocalcaneal bursitis is among the autoimmune diseases that can raise the risk of bursitis, such as gout or rheumatoid arthritis.

• Bone Spurs and Other Anatomical Abnormalities

On the back of the heel (calcaneus), some persons have an abnormal growth of bone called a bone spur. Prolonged strain on the Achilles tendon may result in this condition, which can put pressure on the retrocalcaneal bursa.

• Infection (Very Rare)

Rarely, an infection may be the cause of retrocalcaneal bursitis, particularly if there is a cut or puncture wound close to the bursa. Inflammation of the bursa may result from bacterial infection.

Signs and Symptoms:

The following are the primary symptoms of retrocalcaneal bursitis:

• Heel Pain

Pain near the rear of the heel, where the Achilles tendon connects to the heel bone, is the most noticeable sign of retrocalcaneal bursitis. When engaging in activities that increase pressure on the heel, such as walking, running, or prolonged standing, the pain may begin as a slight ache and develop into something intense or painful. The feeling of pain may get better with rest, but it usually gets worse with exercise. Sometimes the pain continues even when you’re at rest, especially at night.

• The back of the heel swells.

Due to inflammation, the region around the retrocalcaneal bursa frequently swells.
This swelling may be palpable as a bump or lump at the back of the heel and may feel soft. After an activity or workout, it is frequently easiest to notice.

• Achilles tendon movement pain

Stretching or contracting the Achilles tendon may worsen pain. For instance, exercises that actively stretch and engage the Achilles tendon, such as calf raises or toe walking, might make the pain worse.

• Tenderness to Touch

There may be tenderness to the touch in the area of the heel bone and Achilles tendon.
It can hurt to press on the back of the heel, right over the bursa. Wearing tight shoes or anything that puts pressure on the heel might also make this pain worse.

• Increased Pain During Specific Activities

Certain heel-related activities or movements frequently cause the pain and suffering associated with retrocalcaneal bursitis.

• Morning Pain

A lot of people who have retrocalcaneal bursitis wake up stiff and in pain.

• Redness and Warmth

The skin surrounding the heel can at times feel heated to the touch or look red.

• Pain During Uphill Walking or Stair Climbing

Walking uphill or climbing stairs might make pain worse since they put extra strain on the heel and increase Achilles tendon tension.

• Limited Range of Motion or Stiffness

The affected area may become rigid as a result of inflammation, particularly following rest periods. People may find it difficult to fully bend or extend their ankles or foot, which can limit their range of motion and make exercises like jogging or walking more challenging.

Early management of these symptoms is important for preventing the illness from getting worse. Reducing physical activity, using ice, and getting medical advice can all help reduce symptoms and speed up the healing process.

Exercise advantages:

When performed correctly and under supervision, exercise can help manage and recover from retrocalcaneal bursitis in many ways. Targeted exercises may increase flexibility, strength, and general recovery, but rest and avoiding excessive heel pressure are also important.

The main benefits of exercise for retrocalcaneal bursitis are as follows:

• Less Pain With Time

By increasing circulation and decreasing inflammation in the affected region, the proper workouts can help reduce pain related to retrocalcaneal bursitis.

• Increasing Achilles Tendon Strength

Retrocalcaneal bursitis may develop as a result of Achilles tendon weakness because the tendon may not be able to endure repeated strains.

• Increased Flexibility

Retrocalcaneal bursitis often happens in conjunction with tightness in the calf muscles and Achilles tendon. The Achilles tendon, calf muscles, and surrounding structures can all become more flexible with stretching exercises.

• Better Circulation of Blood

By increasing blood flow to the injured area, exercise helps hasten the healing process and lessen inflammation.

• Lower Inflammation and Swelling

Although it may seem strange, by encouraging fluid departure and improving circulation, little exercise might actually lessen swelling and inflammation.

• Preventing Further Injuries

Exercise can help prevent future injuries, such as the recurrence of bursitis, by increasing flexibility and strengthening the muscles surrounding the Achilles tendon.

• Encouragement of Good Foot Mechanics

Improving foot mechanics while dealing with problems like overpronation (flat feet), which may be causing bursitis, can be achieved by strengthening the muscles in the feet, calves, and lower legs.

• Increased Range of Motion and Mobility

Frequent exercise can help you maintain complete function in your lower limbs by increasing the ankle and foot’s general mobility. This can lessen compensating injuries caused by limited motion and help return to normal walking patterns.

• Encouragement of Healthy Bursal and Tendon Tissue

Through encouraging the formation of collagen and general tissue regeneration, exercise especially stretching and strengthening can speed the repair of tendons and the bursa.

• Keeping Up Your General Fitness

Even when you’re treating an issue like retrocalcaneal bursitis, regular exercise is essential for preserving general health and fitness. Being inactive throughout the healing process from an injury can have an unhealthy impact on mental health, muscular tone, and cardiovascular health.

Execise for Retrocalcaneal Bursitis:

Ankle pump

The ankle pump exercise is a straightforward and effective movement that can help increase ankle and foot strength, flexibility, and circulation. It is especially helpful for conditions like retrocalcaneal bursitis.

• Position yourself comfortably with your legs outstretched, either sitting or lying down.
• Keep your toes pointed forward and your foot straight and comfortable.
• Point your toes down slowly, as you’re pressing the gas pedal on an automobile.
• Next, pull your toes closer to your shin by gradually flexing your foot upward.
• Move carefully and cautiously as you perform the movement.
• As you perform the workout, breathe normally.
• Throughout the exercise, don’t hold your breath.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Ankle inversion and eversion

These exercises are essential to improving stability and strengthening the muscles surrounding the ankle, which can help treat or prevent diseases like ankle injuries or retrocalcaneal bursitis.

For Ankle Inversion:

• Either comfortably lie down or sit with your legs out in front of you.
• Maintain a relaxed foot position with your toes pointed up.
• The sole of your foot should point toward the other foot as you slowly twist it inward.
• Keep your heel stationary and simply move your foot.
• Take a moment to hold the position, then gradually move back to the neutral one.

For Ankle Eversion;

• You can either lie down with your legs straight or sit with them outstretched.
• With your toes pointed up, maintain a relaxed foot position.
• Now, Make sure the sole of your foot is facing away from the other foot by slowly rotating it outward.
• Hold onto your heel and allow your foot to do the action.
• After a few seconds of holding the position, gradually move back to the neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Achilles tendon streching

By releasing tension in the Achilles tendon and surrounding muscles, stretching may alleviate pain and lessen the strain on the retrocalcaneal bursa.

• Position yourself approximately arm’s length away from a wall.
• Put one foot in front of you and the other in back.
• Maintain a straight back leg and a planted heel on the ground.
• Maintaining the rear leg straight and the back heel down, bend the front knee.
• Your Achilles tendon and calf should feel stretched.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Ankle circles

Since it helps to maintain or expand the ankle’s range of motion and minimize stiffness, the activity is especially helpful for people recovering from ankle injuries or conditions like retrocalcaneal bursitis or Achilles tendonitis.

• With your legs out in front of you, take a comfortable seat on a chair or the floor.
• Ensure that your body is upright with a neutral spine and that your feet are relaxed.
• While maintaining a straight knee, raise one foot off the ground and begin slowly rotating it in a circle.
• Start with small, controlled circles and work your way up to larger ones.
• Make five to ten clockwise rotations with your ankle.
• Rotate in a counterclockwise direction for five to ten circles after finishing the clockwise direction.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.
• With the other foot, perform the same movement again.

Standing heel raise

It is particularly helpful for increasing ankle joint mobility and stability, which can help people recover from conditions like retrocalcaneal bursitis.

• Place your feet hip-width apart and put your toes forward while standing erect.
• If you require help with balance, place yourself close to a wall, a strong chair, or a counter for support.
• For stability, keep your knees straight but not locked, and use your core.
• Push through the heel of your feet to slowly lift your heels off the ground and raise your body.
• Make an effort to elevate your heels as far as you can without losing form.
• The muscles surrounding the Achilles tendon and your calves should feel active.
• For a few seconds, maintain the top position. This facilitates better muscular activation.
• Keep your feet from falling back down.
• Return to the beginning posture by lowering your heels slowly, being careful not to rush the movement.
• Then relax.
• Repeat these exercises 5 to 10 times.

Toe curl

Additionally, it can help strengthen the Achilles tendon, improve foot health, and increase lower limb stability, particularly for people recovering from Achilles tendonitis or retrocalcaneal bursitis.

• With your feet flat on the ground, take a comfortable seat in a chair.
• Your back should be straight and your knees should be bent at a 90-degree angle.
• This exercise can also be performed standing, although if necessary, sitting may offer greater support.
• On the floor directly in front of you, lay a small cloth, towel, or piece of fabric flat.
• To grip the towel or cloth’s edge, slowly curl your toes downward.
• Using just your toes, curl your toes inward and draw the towel toward you.
• Return your toes to the beginning position after holding the curl for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Standing Calf stretching

Achilles tendon strain, stiffness, and general lower limb function can all be improved by stretching the calves. People with Achilles tendonitis, retrocalcaneal bursitis, or general calf tightness will find this stretch very helpful.

• Keep your knees straight (but not locked) and your feet hip-width apart as you stand upright.
• For support, place your hands up against a wall or other solid surface.
• Keeping both feet flat on the ground, take a step back with one leg (your right leg, for example).
• Make sure your back heel is securely on the floor and your back leg remains straight.
• To make the back leg (calf and Achilles area) comfortable, bend your front knee a little.
• Avoid turning your body and maintain a square hip position.
• The back heel should stay on the ground and your back leg should be straight.
• Then return to your neutral position.
• The back leg’s (the straight leg’s) calf should feel stretched.
• Breathe gently and deeply as you hold the stretch for a few seconds.
• Holding for the necessary amount of time should be followed by a gentle release and return to the initial position.
• Then relax.
• Repeat these exercises 5 to 10 times.
• Spend the same amount of time stretching the other leg.

Marble pickup

As it strengthens the foot muscles that support the Achilles tendon and ankle, this exercise may help people get better from problems like retrocalcaneal bursitis or Achilles tendonitis.

• With your knees bent at a 90-degree angle and your feet flat on the floor, take a seat comfortably.
• Arrange a small bowl or cup on the floor in front of you, then surround it with a few marbles or small objects.
• One by one, pick up the marbles with just your toes.
• To do this, curl your toes and try to use the pads of your toes to grasp a marble.
• After grabbing an object, raise it and drop it into the cup or bowl.
• Don’t use your hands; instead, use your foot muscles.
• Continue gathering the marbles and putting them in the bowl one at a time.
• Once you’ve finished a set with one foot, move on to the other foot and do it again.
• At the start, try to pick up five to ten marbles.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Soleus Stretch (Bent Knee Stretch)

This stretch is highly useful for increasing lower leg flexibility and reducing stress, especially in people with Achilles tendinitis and retrocalcaneal bursitis. Compared to a conventional calf stretch, the bent knee version of the soleus stretch offers a deeper stretch to the soleus muscle.

• Place yourself in front of a counter, wall, or other stable object that you can support yourself on.
• With your feet hip-width apart and your toes pointed forward, place both of your feet flat on the ground.
• Bend your back knee and take a tiny step back with one leg.
• Additionally, you should bend your front knee slightly.
• Make sure your rear heel touches the ground and keep both feet flat on the floor.
• Keep your back knee bent and lean forward a little. Just below the knee, in the lower calf region, you should feel the stretch.
• Keep your knees from sliding inward and ensure that your hips are square (looking forward).
• Hold this position for a few seconds.
• Instead of experiencing pain, you should experience a mild pulling feeling in the lower portion of your calf.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Towel Stretch

• You should sit on the ground with your legs extended in front of you.
• Maintain a straight back and relaxed shoulders. Wrap the heel of one foot with a towel.
• Keep your other leg straight on the floor or ground.
• Using both hands, grasp the towel’s ends.
• Hold it comfortably but securely.
• Keeping your knee straight, slowly and gently pull on the cloth as you pull the foot toward you.
• Your hamstrings (the back of your thigh) and possibly your calf should feel stretched.
• To increase the stretch, pull the cloth while keeping your foot flexed.
• When you stretch, be careful not to round your spine and maintain a straight back.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Seated plantar fascia stretch

• With your feet flat on the ground, take a comfortable seat in a chair.
• Maintain a straight back and relaxed shoulders.
• Over the opposing knee, place one foot.
• Put your right ankle on top of your left knee, for instance, if you’re stretching your right foot.
• You’ll be able to reach the bottom of your foot this way.
• Hold your toes with the hand on the same side as the foot you are stretching.
• Stretch the bottom of your foot by gently drawing your toes toward your shin.
• You should feel a stretch down the bottom of your foot, especially in the arch, as you draw your toes toward your shin.
• You might sense it along your heel as well.
• Hold this position for a few seconds.
• The stretch should be comfortable rather than painful, so be sure not to push yourself.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Toe Raises

• Place your feet hip-width apart as you stand.
• Maintain a straight back and a small bend in your knees.
• Keep your heels planted as you slowly lift your toes upward.
• Your ankles should be the origin of the movement.
• After a few seconds of holding the elevated position, carefully drop your toes back down.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Resisted ankle eversion

• Your legs should be straight out in front of you as you sit on the floor or in a chair.
• Using both hands, grip the ends of a resistance band while you wrap it around the arch of one foot.
• As an alternative, you can grasp the resistance band in both hands and secure it to a strong object.
• At the beginning, make sure the resistance band is taut but not overstretched.
• With the resistance band fastened to the outside of your foot, your foot should be pointed directly ahead.
• Make sure the resistance tube is firmly fixed at the right elevation for the workout if you’re using one.
• Push your toes out from your midline by slowly rotating your foot outward while maintaining your heel firmly on the ground.
• As you push your foot outward, the resistance band should offer some resistance.
• To feel the pressure, hold the outer position for a moment. 
• Then, carefully move your foot back to the beginning position.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Eccentric Heel Drops

• Place your heels hanging off the edge of a step or elevated surface while keeping the heels of both feet on the edge.
• Make sure you have proper posture and are standing straight.
• Throughout the workout, keep your knees straight but not locked, and support yourself with a wall or guardrail to improve your balance.
• Start by elevating both heels as high as you can to go up onto your toes.
• As you lift, contract your calf muscles.
• Hold this position for a few seconds.
• Lower your heels below the step level (this is the eccentric phase) slowly and gradually.
• Concentrate on managing the drop, trying to fully lower your heels in a few seconds.
• Try to maintain a fluid motion and refrain from abruptly dropping your heels.
• This eccentric motion is where the strength gains happen, resulting in the slower the better.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

What precautions should be followed when exercising?

Precautions should be taken when exercising if you have retrocalcaneal bursitis to stop the bursa from becoming more irritated and to speed up the healing process. To guarantee safe and efficient exercise, take the following important precautions:

• Pay Attention to the Right Warm-Up and Cool-Down

Warming up helps your tendons and muscles get ready for exercise, and cooling down afterward helps you feel less tense and irritated.

• Begin slowly and make progress over time.

Early bursa episodes can result from overworking yourself. Your body can adjust and repair itself if you gradually increase the duration and intensity of your workouts.

• Use the Right Shoes

As they put additional strain on the heel and Achilles tendon, poorly fitting or not supportive shoes can make retrocalcaneal bursitis worse. When exercising, suitable footwear offers support and helps in the even distribution of forces.

• Include Strengthening and Stretching

One typical reason behind retrocalcaneal bursitis is tightness in the calf muscles and Achilles tendon. While strengthening the surrounding muscles supports the tendon and bursa, stretching can increase flexibility.

• Exercises That Cause Sharp Pain Should Be Avoided

Painful or sharp pain during activity is a sign that the movement is causing irritation to the Achilles tendon or bursa, which might delay recovery and worsen the problem.

• Take a Break When Needed

Healing requires rest. More inflammation and a longer recovery time can result from overworking the injured area without getting enough rest.

• After working out, use ice and elevation.

After exercise, ice therapy can help reduce swelling and inflammation, and elevating the foot can help prevent fluid buildup in the heel region.

• Take Note of Your Form

Improper exercise form or bad posture can put excessive stress on the heel and Achilles tendon, making bursitis symptoms worse.

• Keep an Eye Out for Overuse Indications

Re-injury or ongoing pain may result from overusing the Achilles tendon and heel during the healing process.

• Speak with a Physical Therapist

A physical therapist can help you do exercises safely and successfully and create a customized rehabilitation plan based on your unique needs.

When should I stop working out?

It’s important to understand when to stop exercising while recovering from retrocalcaneal bursitis to prevent the worsening of the problem and to promote proper healing. The following are important signs that your exercise routine may need to be modified or stopped:

• Sharp pain or increased pain

Exercise may be too demanding or you may be pushing yourself too hard if you feel sudden, severe pain in your heel or Achilles tendon during or after the workout. During the healing process, mild pain is typical, but severe pain may be a sign that the inflammation is getting worse.

• Loss of range of motion or stiffness

You might be overworking your ankle or Achilles tendon if you find that they feel tighter or have a decreased range of motion after working out. Increased mobility and flexibility should be the goal of exercise, not more limitations.

• Pain That Doesn’t Go Away After 24 to 48 Hours

The intensity of your activity may have been too great for your current state if you have continuing pain that doesn’t go away after working out for a day or two.

• Inflammation or swelling

The retrocalcaneal bursa may be irritated by the workouts if you observe an increase in edema or if the area surrounding the heel gets more sore or swollen after working out.

• Symptoms Getting Worse After Exercise

Exercise may be too much for your body to manage if your symptoms (pain, swelling, and irritation) worsen after you work out or if the pain gets worse the next day.

• Feeling Weakness or Unstable While Working Out

During workouts, if you experience weakness or instability in your ankle or foot, it may be a sign that your muscles aren’t prepared for a particular movement or that you are adjusting because of pain.

• Having trouble walking or bearing weight

Exercise should be stopped until the pain decreases if it is making it difficult for you to walk or bear weight on your foot. Walking difficulties may indicate overuse or an acute case of bursitis.

Exercises to avoid in Retrocalcaneal Bursitis:

Exercises that can worsen the condition or put more strain on the Achilles tendon, heel, or bursa should be avoided when managing retrocalcaneal bursitis. Recovery might be slowed down and inflammation worsened by some intense or high-impact exercises. You should refrain from the following exercises and activities:

• Running and High-Intensity Activities

Running may worsen the inflammation of the retrocalcaneal bursa by placing excessive stress on the heel and Achilles tendon, particularly when done on hard surfaces or in unsuitable footwear.

• Squats (weighted or deep)

Deep squats can put more strain on the Achilles tendon and increase pressure on the heel, especially if you’re carrying extra weight. Ankle flexion that is too great might be uncomfortable and make the issue worse.

• Lunges (with a wide range of motion)

Lunges, especially walking lunges or deep lunges, require flexing the foot and ankle at a considerable angle, which can put a strain on the tendon and bursa.

• Exercises Using Plyometry and Jumping

Exercises that place sudden, high force on the feet and heels, such as box jumps, jump squats, or other plyometric actions, could damage the bursa and make pain worse.

• HIIT, or high-intensity interval training

The powerful motions used in many HIIT exercises, such as jumping, running, and sudden direction changes, can place a lot of strain on the heel and make bursitis symptoms worse.

• Deadlifts or heavy leg presses

These workouts can worsen retrocalcaneal bursitis and put more strain on the Achilles tendon because they rely on the usage of heavy weights and a deep flexion of the ankle joint.

• Skipping or Jump Rope

Retrocalcaneal bursitis may worsen as a result of the repetitive, high-impact loading that jumping rope and skipping place on the heel and Achilles tendon.

When to Consult a Physician:

It’s important to get medical help if your symptoms worsen or if you’re dealing with chronic pain or swelling that doesn’t go away with rest, exercise, or other conservative measures. Additional therapies including physical therapy, corticosteroid injections, or in some cases, surgery, may be suggested by a medical expert.

Summary:

Consult your doctor first if you have this issue, then begin taking medicine and receiving physical therapy. If you are in the worst condition, both therapies provide fantastic results. Retrocalcaneal bursitis pain may be alleviated by beginning treatment with progressive stretching of the calf muscle and Achilles tendon (with proper duration and hold in between workouts). The essential 30- to 60-second holding period between stretches is followed by relaxation.

The key component of treatment for retrocalcaneal bursitis is exercise, which helps to strengthen the muscles surrounding the heel, increase flexibility, and lessen pain. The proper strengthening exercises and stretches can greatly speed up recovery and lower the chance of reoccurring episodes. To guarantee safe and successful rehabilitation, it’s imperative to start carefully, pay attention to your body, and take medical advice when necessary.

FAQ:

References:

• D. Prajapati (2023a, July 6). 12 Samarpan Physiotherapy Clinic has the best therapy for retrocalcaneal bursitis. Physiotherapy Clinic of Samarpan. The most effective exercise for retrocalcaneal bursitis is this one: Physioclinic Samarpan https://samarpan.com/12.
• Pain Relief Clinic. March 7, 2025. The causes, symptoms, and management of retrocalcaneal bursitis. Pain Relief Clinic. Retrocaneal bursitis: https://www.alleviatepainclinic.com/
• P. M. Foye, MD (n.d.). There are three stages to treating and managing retrocalcaneal bursitis: acute, recovery, and maintenance. emedicine.medscape.com/article/86297-treatment?form=fpf for the article
• FFadmin. September 13, 2024. Physical therapy exercises for top heel bursitis can be found at Forever Fit (foreverfitptw.com). The best physical therapy exercises for heel bursitis can be found at https://foreverfitptw.com/blog/
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