Heel spurs are soft and bendable calcium deposits that result from tension and swelling in the plantar fascia that's attached to your heel. With every mile you walk, each of your feet is subject to 60 tons of stress, says the American Academy of Orthopaedic Surgeons. Plantar fasciitis is a common heel injury, and spurs can result when it is left untreated. Though it may take some time, relieving the pain from heel spurs is possible if you follow some basic steps.
Step 1
Rest your heel and avoid pressure. Avoid long bouts of walking, jumping or running while the pain is present.
Step 2
Apply ice to your heel to help reduce any swelling from the heel spurs. Ice after each bout of activity and before bed to keep swelling at bay.
Step 3
Stretch your calf muscles by placing one foot in front of the other while facing a wall. Lean against the wall with your hands, and keep your back heel on the floor to stretch the back calf muscle. Repeat on both sides.
Step 4
Add an arch support or a cushioned heel insert to help relieve some pressure on your heels as you walk.
