Summarize the following:
You need to stay off of your aching foot as much as possible for at least a week. Think about possible causes of the problem while you're resting and figure out how you can make some changes. Some actions that can contribute to heel spurs include:  Running too often or running on hard surfaces such as concrete Tight calf muscles Shoes with poor shock absorption Place your ice pack on your heel for 10 to 15 minutes at least twice a day. Ice can help relieve pain and prevent heel swelling by decreasing blood flow to that area. You can also try rolling your foot over an iced can or bottle if your heel spurs are accompanied by plantar fasciitis. Over-the-counter options like ibuprofen and naproxen can offer temporary relief and help to reduce inflammation. It is safe to take these medications every day during your injury as long as you follow the dose instructions that come with the packaging.  If your pain medications are not helping to ease the pain caused by heel spurs, you should make an appointment with your doctor. If you're experiencing swelling in multiple joints and anti-inflammatory medications offer no relief, see your doctor. Extra cushioning can reduce pain when you're standing and walking. Soft silicone heel pads are inexpensive options and you can purchase them over the counter. Insoles are easily found over the counter as well, and can be quite cheap.  Use heel cup inserts to help align the bones in your foot and cushion your heel. Your feet may sweat more with a heel cup, so change your socks and shoes often. Pick up generic insoles at a drugstore or shoe store. Push on the arch to make sure it doesn't collapse. You can also take insoles to a podiatrist to get them customized. In many cases, you'll be in too much pain to go ahead with a strenuous exercise routine that puts pressure on or impacts your heel. Listen to your body and switch to different activities such as swimming or riding a bike until your heel spurs improve.
Take a break from exercise and get some rest. Apply an ice pack to your heel. Try non-steroidal anti-inflammatory (NSAID) medication to ease the pain. Buy heel cups or insoles to cushion your feet inside your shoes. Ease back into your activities slowly.