Things You'll Need:
- Athletic shoes Stationary bicycle or rowing machine Swimming pool Resistance machines
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Step 1
Give your feet a rest. Swimming is the perfect non-impact cardio exercise because your body is fully supported, with no pressure on your heels. If you can't make it to the pool, a rowing machine puts very little stress on your feet. Upper-body resistance exercises are fine, as are lower-body exercises that are done in a seated or lying position--like seated quadricep extensions. Jogging, weighted squats and lunges, and even walking should all be avoided.
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Step 2
Support your arches. Soft, flat shoes with no support might feel good for a moment, but they actually aggravate heel spurs. Wear supportive athletic shoes while exercising and throughout the day if possible. If you must wear dress shoes, add arch-support insoles from the drugstore. Look for insoles with gel heel pads in addition to arch support for maximum relief.
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Step 3
Always ice your feet after exercising. Even low-impact exercise can aggravate the condition. Ice will prevent additional swelling and inflammation. You don't need to buy an ice pack. A bag of frozen peas or a cardboard tube of juice concentrate will do the trick. Even immersing your feet in a tub of cold water will help, and is refreshing after a workout.
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Step 4
Do exercises that clench the foot. These exercises strengthen the arches, which protects the plantar fascia from further damage. Sit in a chair and lay a towel on the floor. Try to pick up the towel with the affected foot. When you succeed, drop it and try again. Rolling a can on the floor with your feet is another effective strengthening exercise. You can use a frozen orange-juice can to combine exercise and icing in one step.
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Step 5
Stretch your feet and calves religiously. When you wake up in the morning, grasp your toes with your fingers and gently pull them in toward you. After exercise and throughout the day, try this stretch: Stand facing a wall about 1 foot away and place the ball of one foot against the wall. Put both hands on the wall and lean your upper body and hips forward. You should feel a deep stretch in your calf and ankle. Do this for each affected foot.
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Step 6
Be patient. Heel spurs usually resolve themselves after 6 months to a year. In the meantime, be sure to protect your feet from further injury, and stretch, support, ice and exercise to speed healing.
