Heel spur and plantar heel pain: daily care and home exercises

Before you start: To gently stretch the tissue along the sole, sit on a stable chair and rest the ankle of the painful foot on the opposite thigh. This movement is for pain under the heel; do not force it if the back of your heel hurts or this sitting position is uncomfortable.

How to do it:

1. Support your heel and ankle with one hand to keep the foot steady on your thigh.
2. With the other hand, gently draw the toes toward the shin until you feel a mild stretch in the arch.
3. At the end of the hold, release the toes and let the foot return to a comfortable position.

Movement tips: Work only on the painful foot and only to a tolerable stretch; you do not need to bend the ankle to its end range. Breathe calmly and relax your hand between repetitions; the toes move back while the heel stays still. A mild stretch is expected, sharp pain is not.

Amount, repetitions and progression: Hold for 20–30 seconds, 3 times daily. Start with the shorter hold; reduce the force and duration if pain increases that day or the next morning.

Stop immediately if: Sharp pain under or behind the heel, tingling or numbness occurs.

Common mistakes: Pulling the toes suddenly; twisting the ankle to increase the stretch.

Easier version: Keep the foot in a comfortable seated position and draw the toes back less.

Before you start: Gently raising the toes stretches and tensions the plantar fascia so you can feel its band in the arch. For symptom relief, sit on a stable chair with the painful foot supported on the opposite thigh; do not massage wounded skin or a foot with reduced sensation.

How to do it:

1. Support the foot on your thigh and gently draw the toes toward your shin with one hand, until you feel only a mild arch stretch.
2. Use the other thumb to massage the arch with light pressure, changing the contact point frequently; do not press on a very painful heel spot.
3. Release the toes and pause after each short repetition; repeat only while the foot remains comfortable.

Movement tips: Keep the ankle comfortable, near neutral or slightly drawn upward; do not force it to the end of its range. One hand holds the toes while the other thumb moves over the arch; breathe normally and avoid abrupt pressure. A helper who has learned the gentle technique can assist if reaching the sole is difficult. This may ease symptoms; permanent fascia lengthening or a certain cure from massage has not been established.

Amount, repetitions and progression: This hospital leaflet suggests 10 repetitions of 10 seconds, three times daily. Begin with a smaller tolerable amount and pause between repetitions; reduce pressure or repetitions if pain increases afterward. This is not a proven optimal amount for everyone.

Stop immediately if: Sharp or increasing pain, tingling or numbness develops during massage.

Common mistakes: Forcing the toes or ankle backward; deep, prolonged pressure on the painful heel spot.

Easier version: Raise the toes less and use lighter pressure; ask a trained helper if reaching the foot is difficult.

Before you start: This stretch targets the superficial calf muscles for pain under the heel. Stand facing a wall on a nonslip surface, place your hands on the wall and move the painful foot back; do not use this card if you have pain at the Achilles attachment.

How to do it:

1. Bend the front knee slightly and keep the back knee straight.
2. Gently move your body toward the wall while keeping the back heel on the floor.
3. Hold when you feel a mild calf stretch, then move your body back.

Movement tips: Keep the back foot pointing forward and its heel on the floor; go only as far as a tolerable stretch. Do not bounce; breathe normally and take a short, comfortable rest between repetitions. You should feel the stretch mainly in the calf; pain behind the heel is not a reason to push harder.

Amount, repetitions and progression: Hold for 20–30 seconds, 3 times daily. Start with the shorter hold and increase only if comfortable; reduce the amount if pain increases the next morning.

Stop immediately if: Sharp pain under or behind the heel, or painful pulling in the Achilles tendon.

Common mistakes: Lifting the back heel; turning the toes outward and bouncing the body.

Easier version: Place the back foot closer to the wall and move your body forward less.

Before you start: To stretch the deeper calf muscles for pain under the heel, place your hands on a stable wall and move the painful foot slightly back. Your shoes and the floor must not be slippery; this stretch is not selected for insertional Achilles pain or Haglund’s prominence.

How to do it:

1. Point both feet forward and keep the back heel on the floor.
2. Bend the back knee slightly and gently move your body forward until you feel a mild stretch in the lower calf.
3. Hold, then return your knee and body to a comfortable position.

Movement tips: Bend the back knee only slightly; the heel must stay on the floor and the knee must not collapse inward. Breathe calmly, do not bounce, and release the position between repetitions. A mild stretch in the lower calf is expected; painful pressure behind the heel is not acceptable.

Amount, repetitions and progression: Hold for 20–30 seconds, 3 times daily. Start with less time and force; reduce the amount if pain worsens that day or the next morning.

Stop immediately if: Sharp heel pain or pain at the Achilles attachment occurs.

Common mistakes: Lifting the heel; bending the knee too far or letting it move inward.

Easier version: Reduce the distance between your feet and bend the back knee less.

Before you start: This movement trains control of the small muscles in the sole. Stand barefoot on a level, nonslip surface beside a stable support; start only if standing is tolerable, then wear supportive footwear for walking after the exercise.

How to do it:

1. Keep the heel and bases of the toes on the floor and distribute your weight over the foot without extra pressure.
2. Keep your heel in place. Gently draw the ball of your foot just below your big toe toward your heel so your arch rises slightly. Keep your toes relaxed and flat on the floor and avoid rolling your foot outward.
3. Slowly relax the arch and let the foot return to its usual contact with the floor.

Movement tips: The range of motion is small; the heel and forefoot stay on the floor and the toes stay straight. Breathe normally, do not rush, and pause between sets until fatigue settles. Mild activity in the arch muscles is normal; it should not increase heel pain.

Amount, repetitions and progression: Once daily, do 2–3 sets of 10–15 repetitions. Start at the lower end or with less if needed; increase only with correct form and no increase in pain the next day. If pain is worse the next morning, reduce the repetitions or pressure and return to the previously tolerable amount.

Stop immediately if: Sharp heel pain or persistent painful cramping occurs.

Common mistakes: Clawing the toes; shifting weight to the outer edge and lifting the big toe.

Easier version: Hold the support, reduce the weight through the foot and lift the arch less.

Before you start: To work the toe and sole muscles, sit on a stable chair and place a small towel on the floor. This is an additional exercise; do not start if curling your toes is painful or you have a skin wound.

How to do it:

1. Place the painful foot on the towel and keep the heel on the floor.
2. Gently curl your toes to gather part of the towel toward you.
3. Open your toes, straighten the towel, and start the next repetition without force.

Movement tips: The toes do the work while the knee and ankle stay comfortable. Move slowly and breathe normally; relax the foot between sets so it does not remain fatigued. You should see the towel gathering under the toes; painful pulling or cramping is not the goal.

Amount, repetitions and progression: Once daily, do 2–3 sets of 10–15 repetitions. Start at the lower end or with fewer tolerable repetitions; reduce the amount if pain increases the next day, and do not put a weight on the towel.

Stop immediately if: Sharp sole pain or painful toe cramping occurs.

Common mistakes: Lifting the heel; pulling the towel with the whole foot instead of the toes.

Easier version: Use a lighter towel, make smaller movements and reduce repetitions.

Before you start: This movement strengthens the calf and starts when standing on both feet is tolerable. Stand on a level surface in comfortable shoes, with your hand on a wall or stable chair; this version uses no added weight or step edge.

How to do it:

1. Point your feet forward, space them comfortably apart and hold the support.
2. Slowly lift both heels only as far as the pressure is tolerable.
3. Lower your heels to the floor with control and stay balanced before the next repetition.

Movement tips: Distribute the weight over both forefeet; do not roll the ankles inward or outward, and lower the heels only to floor level. Breathe calmly and pause between sets until comfortable again. Calf muscle work is expected, sharp heel pain or limping afterward is not.

Amount, repetitions and progression: Once daily, do 2–3 sets of 10–15 repetitions. Start at the lower end or with less as tolerated; progress with correct form and no extra pain the next morning, rather than immediately adding weight. If pain is worse the next morning, reduce the repetitions or lifting height and return to the previously tolerable amount.

Stop immediately if: Sharp heel pain, a feeling of instability or loss of balance.

Common mistakes: Bouncing up and down; rolling the ankle and lowering the heel below a step edge.

Easier version: Lift less high, reduce repetitions and use more help from your hands.

Before you start: This additional movement helps the ankle move comfortably and does not treat the fascia on its own. Sit on a stable chair and lift the painful foot slightly off the floor; seek assessment first if you have a recent injury or severe ankle pain.

How to do it:

1. Keep the lower leg comfortable and slowly move the foot in a circle.
2. After the repetitions in that direction, relax the ankle and reverse direction.
3. Rest the foot on the floor and sit comfortably before the next set.

Movement tips: Make circles only as large as the ankle can move comfortably; the knee and thigh must not rotate instead of the ankle. Move slowly, breathe normally and pause between sets. The movement may feel smoother; do not gain range by pushing through pain.

Amount, repetitions and progression: Once daily, do 10 circles in each direction for 2–3 sets. Start at the lower end with smaller circles; reduce the range and amount if pain increases after exercise.

Stop immediately if: Sharp pain, tingling or painful catching in the ankle occurs.

Common mistakes: Rotating the whole thigh instead of the ankle; moving quickly or forcing the end range.

Easier version: Keep the foot closer to the floor and make smaller circles.

Before you start: This is for temporary symptom relief and does not remove a bone spur. Sit on a stable chair and put a tennis ball on a nonslip surface; do not use it over wounded skin or on a foot with reduced sensation.

How to do it:

1. Place the ball under the arch of the painful foot and keep your body weight on the chair.
2. Slowly move your foot forward and back so the ball rolls under the arch with gentle pressure.
3. Take your foot off the ball at the end; do not press harder on a painful spot to massage it more.

Movement tips: Use less than your full body weight, with short, slow movements and normal breathing. Keep your knee and lower leg comfortable and roll the ball under the arch, rather than pressing hard under the painful heel spot. Gentle pressure may feel pleasant; pain is not a sign of a better effect.

Amount, repetitions and progression: Once daily, use light pressure for 1–2 minutes. Start with less time; continue only while comfortable, and reduce the time or pressure if pain increases afterward.

Stop immediately if: Pain, tingling or numbness occurs.

Common mistakes: Standing with your full weight on the ball; pressing hard on the painful heel spot.

Easier version: Reduce the time and pressure; leave this option out if even light pressure hurts.

Before you start: Cold and gentle massage may temporarily reduce pain and irritation; the bottle is not a definitive fascia treatment. Sit on a stable chair with a closed bottle on a nonslip surface. Ask your clinician before using cold if sensation or circulation is reduced, or the skin is wounded.

How to do it:

1. Wear a sock so the frozen bottle does not touch bare skin; place the bottle under the painful foot’s arch.
2. Keep your body weight on the chair and slowly move the foot forward and back with light pressure and a short rolling movement.
3. Lift the foot off the bottle during the session to check the skin; stop if colour changes, burning or altered sensation occurs.
4. Set the bottle aside afterward and let the foot rest comfortably; do not press harder on a painful spot to increase the effect.

Movement tips: Keep a sock between the foot and bottle and use light pressure; keep the knee and lower leg comfortable, breathe normally and take short pauses. Do not stand on the bottle or force the toes or ankle upward. The cold should be tolerable; numbing the foot is not the goal, and this does not replace activity adjustment or strengthening.

Amount, repetitions and progression: Start with 5 minutes and extend to 10 only if comfortable; use up to three sessions daily if needed. Let skin and sensation return to normal between sessions. If pain increases afterward, reduce pressure or duration and have the cause assessed before continuing cold.

Stop immediately if: Burning, skin colour change, increasing pain, tingling or numbness occurs.

Common mistakes: Frozen bottle against bare skin; standing on the bottle or pressing hard on the heel.

Easier version: Use less pressure and a shorter session; leave out cold treatment if it is uncomfortable.