A heel spur can be extremely painful or it can present with no symptoms at all. It is a bone formation that develops at the attachment of the fascia, on the bottom of your foot. It is normally due to excessive stretching and irritation. Exercise can increase the flexibility and strength of the plantar fascia, allowing for a decrease in stress and irritation to the tissue.
Flexibility
All stretches should be held for a minimum of 10 seconds to obtain the best results.
Standing on the edge of a stair step, drop one heel and stretch down toward the floor, while keeping your leg straight. This will provide a stretch to the gastocnemius of the calf.
Repeat this exercise with your knee slightly bent to stretch the deep soleus muscle.
Face a wall and place your hands at chest height, shoulder width apart. Position your feet one in front of the other, with 12 to 18 inches between the heel of your front foot and toes of your back foot. Lean into the wall, keeping your your back heel flat on the floor.
Sitting in a chair with your feet on the floor, place your foot on a rolling pin. Applying some pressure, roll back and forth beneath your arch. You may use a bottle filled with frozen water for a combination of stretching while you ice.
Strength
Strengthening increases the support that your muscles provide to the structures of your foot, decreasing your incidence of overuse injury.
Sitting with your leg straight in front of you, write the alphabet in the air leading with your big toe.
From this same position, create a figure eight first in one direction and then the other. Sit on the edge of a chair with your feet on the ground. Place a towel flat on the floor, with your heel resting on the edge closest to you. Using your toes, pull the towel toward you, scrunching it into a pile. To increase the difficulty you may place a weight on the end furthest from you.
Place marbles on the floor and pick them up with your toes.
Standing on both feet raise up onto your toes. Increase the difficulty by standing on one foot.
General Exercise
Low or no impact exercise such as biking or swimming increases your general conditioning. Walking without pain allows for a combination of stretching and strengthening. It is important to avoid further irritation. Proper footwear which provides adequate support to the arches is imperative during a return to general activity.
