How to get rid of pain in my heel of my foot. Also I can't exercise because when I do my foot either pops or calf muscle locks up?

Plastic heel cup. There is a reasonably cheap plastic heel cup on the market made by m-f athletics many stores will have these wear it in an atheltic shoe and see it it helps try walking backwards it would also be a good idea to be evaluated by a physician for such a problem.
This needs medical. Evaluation to determine the best course of action. Consider evaluation by sports medicine specialist, podiatrist or orthopedic surgeon. Take care.