Bone spurs are small, bone-like projections that form on the edges of your bones. A bone spur can rub on the surrounding bones and nerves, which often results in pain. Bone spurs on the feet typically form on the heel, and can limit your foot's range of motion. Strength and range of motion exercises can help alleviate the pain, but consult your doctor before beginning any exercises.
Heel Walking
Heel walking is a functional exercise that can help increase strength in your heels. Complete this exercise barefoot. Shift your weight to your heels and lift your toes and forefoot off of the ground. Walk on your heels for 15 to 20 seconds at a time. Complete this exercise eight times, resting for 20 seconds between repetitions. Aim to complete this exercise twice a day.
Ankle Pumps
Ankle pumps can help increase strength in your heels. Sit with your back straight up in a chair, and keep one foot on the ground and your other leg fully extended in front of you. Move your raised foot up and down as if you were pumping a car's gas pedal. Hold each position for a couple of seconds. Repeat three sets of 10 repetitions each day.
Pencil Lift
This exercise strengthens your feet. Sit and place a pencil on the floor just in front of your foot. Pick up the pencil using your toes by squeezing it between the bottoms of your toes and your forefoot. Hold the pencil this way for a count of six. Repeat three sets of 10 repetitions daily.
ABCs
The ABC exercise strengthens and improves the range of motion in your foot and ankle. While seated, extend your leg out in front of you. Use only your big toe to write the letters of the alphabet in the air. Avoid bending your hips or knees. Start with small letters, and as your range of motion progresses, write the alphabet as large as you can. Complete this exercise three times each day.
