Heel spurs are common symptoms of a condition called plantar fasciitis. The word "plantar" is used in reference to the bottom of your foot. The plantar fascia is a cord of connective tissue that starts at the heel bone and branches off as it goes toward the toes. When the plantar fascia becomes inflamed, plantar fasciitis develops. Heel spurs are painless indicators that plantar fasciitis is present. Tight calf muscles can cause and exacerbate plantar fasciitis, and you can do stretches to lengthen these muscles.
Wall Stretch
The wall stretch can be used to stretch both parts of your calf muscles. To stretch the gastrocnemius, stand about arm's reach from the wall with your injured foot behind you and your other foot in front of you. Keeping your toes pointing forward and your back leg straight, lean forward and place your hands on the wall at chest height. As you do this, bend your front knee, lower yourself toward the floor and feel the stretch in the top part of your calf muscle. Hold for 20 to 30 seconds and repeat for five to 10 repetitions.
To stretch the soleus, which is the lower part of your calf, get into the same position, except bend both knees while holding the stretch.
Can Stretch
The can exercise can relieve pain on the bottom of your foot while simultaneously stretching the plantar fascia. You need to be barefoot to do it. Place a can of frozen juice concentrate on the floor and place the bottom of your toes on top. After applying downward pressure, roll your foot across the top of the can until your heel is on top. Continue to go back and forth in a slow and steady motion until you've done 10 to 12 repetitions.
Towel Stretch
A towel stretch is done in bare feet. You can do this from a seated position on the floor. Extend your legs out straight, wrap the towel around the balls of your injured foot and pull back steadily. Once you feel a good stretch in your calf muscle, hold for 20 to 30 seconds. Repeat for five to 10 repetitions.
Downdog
A downward-facing dog is a yoga pose that stretches your plantar fascia, calf muscles and hamstrings simultaneously. Lie on your stomach with your hands directly under your shoulders and your toes hip-width apart behind you. Steadily push yourself off the floor, lift your hips in the air and push your weight back on your heels. When you do this, keep your arms, legs and back straight so your body forms an angle. Once you feel a strong stretch on your calves, hold for 45 to 60 seconds. Your goal should be to get your feet flat on the floor when doing this stretch. If you cannot, then go as far as possible.
