What are the recommended stretches for calcaneal spur (heel spur)?

To relieve heel spur pain, perform these effective stretches daily: calf stretches against a wall (hold 30 seconds, repeat 3 times per leg), plantar fascia stretches by pulling your toes toward you while seated (hold 30 seconds, repeat 3 times per foot), and towel curls where you scrunch a towel with your toes (15-20 repetitions). Rolling your foot over a frozen water bottle or tennis ball for 3-5 minutes provides additional relief. Stretch first thing in the morning and before physical activity when tissues are tight. These stretches work by reducing tension in the plantar fascia and calf muscles, which decreases the pulling on the heel bone where the spur forms. Consistent stretching over several weeks helps reduce inflammation and pain by improving flexibility and blood flow to the area. Complement these stretches with supportive footwear, over-the-counter arch supports, and rest from high-impact activities until pain subsides. If pain persists after 2-3 weeks of regular stretching, consult a healthcare provider for additional treatment options.