A heel spur is a bony fragment that stems from the heel bone. According to the American Academy of Orthopaedic Surgeons, one in 10 people have heel spurs, but only one in 20 suffers heel pain. Heel spurs commonly occur with plantar fasciitis, an inflammation of the plantar fascia, the ligament that runs along the bottom of your foot connecting your heel to your toes. Because the heel spurs themselves do not cause pain, plantar fasciitis is more often treated with orthotics and physical therapy than with surgery to remove any bony growths. Many people find they can control symptoms of heel pain through exercises which stretch the affected ligament.
Ball Rolling
Rolling a soft ball, such as a tennis ball, under your foot to help stretch the plantar fascia can help relieve heel pain. You can perform this simple exercise at your work desk or while you watch television.
Leg Strengthener
Increasing your leg strength can help relieve heel pain. Use a step to perform this easy strength exercise and stretch: stand with the balls of your feet on the edge of the stair. Rise up on your tip toes, then lower your heels, allowing them to drop slightly below the level of the step. Repeat several times.
Foot Strengthener
Strong foot muscles can also help prevent heel pain. Try using your bare toes to grasp a towel from the floor, repeating this exercise several times per day.
Calf Stretch
Lean your hands against a wall, keeping one knee straight with the heel against the floor. Place the other leg in front of the straight leg, keeping the knee bent. Slowly push your hips toward the wall, holding the stretch for a count of 10 seconds. Repeat the exercise six to eight times for each foot.
Standing Plantar Fascia Stretch
Stand straight with your hands against a wall. Place one foot slightly behind the other. Keeping your heels flat on the floor, slowly bend both knees, stretching the lower part of the leg. Hold the stretch for 10 to 15 seconds and repeat the action six to eight times without bouncing. Repeat on the other side. Perform this stretch twice daily to help prevent tightening of the muscles.
Seated Plantar Fascia Stretch
Since heel pain is usually worse when you first awake, try performing the seated plantar fascia stretch in the morning before you stand or walk. Sit with the foot of your right leg crossed over your left knee. Use your hand to slowly pull the toes of the right foot toward you, holding the stretch for 10 seconds. Repeat the stretch 20 times on the right foot, then do the same on the left.
