The heel bone is known anatomically as the calcaneus. When small deposits of calcium clump together at this bone, the condition is called heel, or calcaneal, spurs. This leads to a consistent ache in the heel, which is generally worse in the morning. A common cause of heel spurs is a condition known as plantar fasciitis. According to the Mayo Clinic, heel spurs occur in about half the people suffering from plantar fasciitis, a painful condition involving the thick membrane that runs between your heel bone and your toes. If you have heel spurs, you can perform exercises from the comfort of your home to treat them.
Wall Stretches
The wall is used for two different heel spur exercises. For the first, stand an arm's length from the wall, place the toes of one foot against the wall, and your heel on the floor. Keeping your leg straight, lean forward and feel the stretch in your calf and on the bottom of your foot. After holding for 20 to 30 seconds, release and switch sides.
The other wall stretch is done from the same distance. This time, place your feet in a staggered stance, with your right foot forward and left foot behind you. Keeping your left leg straight and both feet flat on the floor, lean forward and place your hands on the wall. After holding for 20 to 30 seconds, release and switch sides.
Both of these exercises stretch the calves and plantar fascia. Tightness in these areas will exacerbated the pain.
Step Stretch
For this exercise, use a stair step or a curb outside your home. After placing the balls of your left foot on the step, hold your right foot in the air behind you, and lower your heel toward the ground. Once you feel a strong stretch in your calf and on the bottom of your foot, hold for 20 to 30 seconds. Slowly release the stretch, and repeat on your left foot.
Marbles Exercise
This exercise requires several marbles and a plastic cup. Scatter the marbles on the floor, and place the cup right next to them. After taking off your shoes and socks, sit in a chair next to the marbles and carefully pick them up one at a time with your toes. As you do this, drop them into the nearby cup. Once you have cleaned up all the marbles with one foot, repeat with the other foot.
Can Roll
The can roll requires a frozen can of fruit-juice concentrate or vegetables. After placing the can lengthwise on the floor, take off your shoes and socks, and stand next to the can. Carefully place the underside of your toes on the can, apply downward pressure and slowly roll your foot forward down the length of your sole. Once the can is by your heel, reverse direction to go back to the starting point. After doing one set of repetitions, switch feet.
