Bone spurs are bony projections that are not painful, but may relate to painful conditions. Bone spurs are linked to conditions such as spinal stenosis, spondylosis, plantar fasciitis and diffuse idiopathic skeletal hyperostosis, according to MayoClinic.com. The most common type of bone spurs are heel spurs, though bone spurs may form in joints that cause pain in the areas of the spine, knees, hands, neck and shoulders.
Toe Walking with Opposite-Ankle Dorsiflexion
The Toe Walking with Opposite-Ankle Dorsiflexion exercise increases strength in the plantar fascia and Achilles tendon. Dorsiflexion refers to the movement of pointing your toe, and plantar flexion is the opposite movement. To perform this exercise, elevate onto the balls of your feet and stand up straight. Pull your shoulders back and squeeze your core muscles for better balance. Then, step your right foot forward a short distance, no more than 12 inches. Slowly take another step forward, this time with your left foot. Continue to step forward one foot at a time to do toe walking. Keep your upright posture while you perform this exercise.
Plantar Fascia Stretch
The plantar fascia stretch is an exercise that lengthens and stretches the plantar fascia. To perform this exercise, sit comfortably in a chair or on your bed. Bend your knees with your feet on the floor. Take the leg that you feel pain in and cross it over your opposite leg. Grab a hold of the ball of the foot that hurts and gently pull them toward your shin. You can wrap a yoga strap around the ball of your foot if you need to. You should feel this stretch in the back of your calf and heel. Hold the stretch for 10 seconds and then gently release. The American Academy of Orthopaedic Surgeons recommends doing this stretch 20 times in the morning before you get up.
Calf Stretch
The calf stretch is another exercise that targets the muscles and tendons in the lower leg and feet. To perform this stretch, place your hands against a wall with your arms straight and your fingers pointing toward the ceiling. Step the foot that does not hurt forward and bend that leg. Straighten your right leg and push your heel into the floor until you feel a stretch in your calf. Move your hips forward toward the wall to increase the stretch. You can step your back foot farther from the wall if necessary to feel the stretch. Hold for 10 seconds at a time. The American Academy of Orthopaedic Surgeons recommends doing this stretch 20 times for each leg.
