Like "There is an excercise that's pretty easy to stretch the plantar fascia. Stand with your toes on a curb and your heels hanging off (hold on if you're unsteady). then slowly lower your heels as far down as you can; you should feel the stretch in your ankles and calves. Do this as often as you remember and in a short time the pain should ease. Most of the time spurs form because the tendon on the bottom of the foot tightens up, aka fallen arches."