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| Stand with your feet on the floor facing a wall and stand about a 3 away. Use your hands to steady yourself to the wall, and let yourself lean into the wall. Keep your feet flat, and your legs straight.
You should feel the backs of your calves stretching. The tendons that run around the back of your foot tear off the heel and cause scar tissue I believe. I can't remember for sure.
That is the root cause of spurs and plantar fasciitis according to my podiatrist. Stretch them every day or two to keep the pain at bay.
It worked for me. | |
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bone spurs on heals
