1. Prepare to Cross Train
Heel spurs or bone spurs on the heels can occur for many reasons. One reason they may occur is from ligaments tightening in the foot in response to exercises that place excess demands on the feet such as dancing and running. This can be exaggerated by not wearing proper footwear. As the ligament tightens, it pulls on the bones and the ligament can become inflamed. As the bone tries to heal itself, extra bone can form on the heel, causing the heel spur.
As with any activity, if you do the same movements repeatedly, eventually you may develop an overuse injury. If you develop a bone spur, try backing off from the activity, such as running and try a different aerobic exercise. Alternate your program so one day you run and the next time swim or bike. This will allow you to continue with your cardiovascular training without placing the same stress on the feet over and over.
If cross training does not alleviate the problem, try a period of 2 to 4 weeks of stopping the activity that places stress on the feet, and do some type of activity where there is no stress on the feet to see if the problem resolves. Then slowly start to resume your normal workout. With this system you can determine how much of your normal activity you can do without aggravating the heel.
2. Lose Extra Weight
As with any injury or condition, extra weight places unnecessary stress on the injured area. Try incorporating at least 30 minutes of aerobic or cardiovascular training on 3 to 5 days per week. Make sure you pick activities that are different from your normal routine in order to avoid exacerbating your symptoms--see cross training above.
3. Stretch the Foot
Sitting in a chair, try pointing and flexing the foot as much as you can. Slowly go back and forth from flexing and pointing to really stretch the entire foot. You can also do this movement with your foot in a warm pail of water. The water will provide resistance and help to relax the muscles.
In the air draw the alphabet with your feet.
Place a tennis ball on the floor and roll it from your toes to your heel.
Stand holding onto a chair or have your palms against the wall. Place the right foot forward and the left foot back in a lunge position. Keep the back heel on the floor and lunge forward until you feel a stretch in your back heel. Hold for 30 seconds.
