If you have sharp pain on the bottom of one heel when you step with that foot, especially when you first get out of bed, you might have a bone spur on your heel. These bone spurs don't actually cause pain, but they result from plantar fasciitis, which does. Luckily, it's a problem that most people can clear up with some simple at-home treatments, including stretches.
What It Is
Plantar fasciitis occurs when you tear or damage your plantar fascia, the ligament that attaches to your heel bone and runs through the arch toward the front of the foot. The tear occurs where the ligament attaches to the heel bone, and in an attempt to heal and keep the foot stable, extra bone grows out of the heel bone. You can see the little nub coming out of the bottom of the heel and reaching toward the toes on X-rays. Despite the discomfort that this would seem to cause, though, the bone doesn't cause the pain; the damaged ligament does. The American Academy of Orthopaedic Surgeons says, "One out of 10 people has heel spurs, but only one out of 20 people [5 percent] with heel spurs has foot pain."
Treatment
You can take several steps to lessen the pain from plantar fasciitis and heel spurs. If you run, do vigorous step aerobics, or participate in other activities in which your foot comes down hard on the ground, take a break for a while. Make sure you wear stable footwear with good arch support. You can also ice the area -- the American Academy of Orthopaedic Surgeons recommends rolling your foot over a cold or frozen bottle of water for 20 minutes, three or four times a day. If you are overweight, losing a few pounds can help ease the pain associated with plantar fasciitis. There are also several stretches that you can do to ease the plantar fascia.
Wall Stretch
You can stand facing a wall, with one foot flat on the ground and the knee straight. The other foot should be between the flat foot and the wall, knee bent. Put your hands against the wall for support, and push your hips forward, which will stretch the muscles through the calf and the heel. Once you feel the stretch in the calf muscle, hold for 10 seconds, then relax. Do 20 repetitions for each foot.
Step Stretch
Stand on a step or other elevated surface, with the front half of your foot on the surface and the heel hanging over the edge. Be sure to wear footwear with some traction and hold onto a rail or other object to keep from slipping off. Dip your heels below the edge of the step until you feel the pull, and hold for 10 to 15 seconds. Do this about 20 times.
Towel Stretch
Sit in the floor with your legs straight out in front of you. Hold one end of a towel in one hand, take the towel around the bottom of your foot, and hold the other end in your other hand. Pull back gently on the towel to flex your foot, so that you feel the stretch through the back of your heel. Hold for a count of 10, relax, and repeat.
