Heel spurs usually occur as a result of plantar fasciitis -- inflammation of the plantar fascia tissue that runs from the heel to the ball of the foot -- over an extended period of time, according to the American Academy of Orthopaedic Surgeons. Whereas doctors once thought heel spurs caused pain and inflammation, it is now believed that the pain is actually associated with the plantar fasciitis itself, making stretches and physical therapy exercises for the plantar fascia central to treating heel spurs.
Plantar Fascia Stretch
This is a simple stretch that targets the plantar fascia tissue. This exercise can be performed virtually anywhere you can find a sturdy surface to lean against. Stand about a foot away from a wall or other sturdy surface, and use both hands to brace yourself against it. Step forward with your right foot and back half a step with your left foot. Keep your left foot flat on the ground and bend your right knee. Bend forward with your left knee. You should be able to feel a stretch along your Achilles tendon and down through the back and bottom of your heel. Hold the stretch position for 10 to 15 seconds and then relax. Repeat the exercise, changing legs to stretch out your other heel. Repeat three to four times for each foot.
Ball Roll
Massaging the bottom of your foot will help loosen and treat the plantar fascia. To do this, sit on a chair or couch with a tennis ball or a ball equivalent in size to a tennis ball. Place your foot on top of the ball and apply downward pressure. Roll the ball slowly along your foot, going from the ball of your foot at the front to the back of your heel. You may also use a frozen water bottle or can to help apply cold therapy to the plantar fascia as you massage it. Repeat for your other foot.
Dip Stretch
To do the dip stretch, find an elevated surface such as a stair or curb. Stand with your toes on the step and your heels hanging over. Find something you can hold onto for support, then lift your right foot off the step. Use your leg muscles to lift your body up so you are on the toes of your left foot. Lower your body back down so that your heel drops below the level of the step. Hold this position for 5 to 7 seconds and then lift yourself back up and down again and hold again. Repeat three to four times for each foot.
