I have been experiencing pain in my heels, ankles, and lower legs for the past 3 months. The pain is especially severe in the morning and after walking, and sometimes extends below the knees and to my lower back. I also have a heel spur in my right leg. Are there exercises, precautions, or treatments that can help relieve this pain?
Your symptoms sound like plantar fasciitis with a heel spur, possibly along with ankle strain or lower back involvement. Morning pain is common in this condition. Regular calf and plantar fascia stretching exercises, gentle ankle rotations, and strengthening exercises can help. Wear soft, supportive footwear with heel cushioning, avoid walking barefoot, and reduce prolonged standing. You can use warm compresses, mild pain relievers if needed, and consider physiotherapy for proper guidance. If pain continues or spreads to the back, consult an orthopedic doctor for detailed evaluation and treatment.