Heel specific exercises can reduce heel pain, especially when the cause is related to heel or bone spurs and plantar fasciitis. Heel pain is commonly caused by damage to tissue in the plantar fascia ligament, a bowstring-like ligament, stretching across the underside of the foot from the calcaneous, or heel bone, toward the toes. Exercises can strengthen the fascia and prevent further damage. One of the most common and well-known causes of heel pain is plantar fasciitis. Plantar fasciitis causes pain in the heel bone (calcaneus) and the plantar fascia, which is the ligament that runs under the arch of the foot and connects the toes to the heel bone. Exercises for the feet and calves can greatly help relieve the pain of an overstretched plantar fascia. Try standing with both feet on the edge of a step with toes pointing straight ahead as if you were going to climb the stairs. While holding onto the handrail, allow your heels to drop below the edge. Hold that position for sixty seconds and repeat. This will help relax the calf muscles. Flex the feet before getting out of bed by pointing and spreading the toes. This will help prevent muscle pain and discomfort. This is also an exercise that can be done in a chair at various times throughout the day. Treatment for heel bumps - the inflammation behind the heel may be relieved with ice, compression and a change of footwear. There may also be temporary help with Achilles pads, tortoise and heel grip pads. Sometimes the doctor may administer cortisone injections for pain. In severe cases the bumps may have to be removed surgically. If you overuse or injure your heel, you may experience heel pain. This can range from mild to disabling. In many cases, if you have heel pain, you will need a doctor to diagnose the cause. What Are Common Causes of Heel Pain? The first plantar fasciitis stretch includes standing two feet away from the wall. Now lean against the wall. Bend on one leg comfortably and straighten the other leg. Place the straightened leg about six inches behind you with the heel firmly on the floor. Hold this position for ten seconds. Feel the stretch in your Achilles tendon in the straightened leg. Switch legs and repeat 20 times. Another plantar fasciitis exercise is sitting on a chair with your back straight. Place a tennis ball under your foot and roll the ball back and forth under the foot. The entire foot should move over the ball. Therefore, patients that suffer from heel pain must undergo both aspects of the treatment - pain relief and relapse prevention. Much like it doesn't make sense to buy new tires and not have them aligned, heel pain relief will only be temporary unless the biomechanics of the foot are addressed. That's why it is important to see a sports medicine specialist that is knowledgeable in lower extremity biomechanics to get the most comprehensive treatment available for heel pain About the Author Heel spur is the outgrowth of the bone of the heel. It may be located at the back of the heel or beneath the sole of the feet.