How to Blast Heel Spurs

A heel spur is an abnormal growth of the bone of the heel. It can occur beneath the sole of the foot or at the back of the heel. The heel spur causes pain and tenderness, often made worse after prolonged sitting or sleeping, and the pain generally increases over time. Heel spurs are most often attributed to plantar fasciitis, an inflammation of the tissue that stretches underneath the sole from the heel to toes (plantar fascia), while pain at the back of the heel is often associated with Achilles tendon. Heel spurs are treated by decreasing inflammation of the tissue.

Things You'll Need

• Ice
• Comfortable shoes
• Heel cup or cradle
• Orthotics
• Ibuprofen

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Instructions

• 1

  Do stretching exercises. According to the American College of Foot and Ankle Surgeons, exercises that stretch your calf muscles will help ease the heel pain.

• 2

  Apply an ice pack on your heel for 10 minutes several times each day. That will help decrease the inflammation and ease the pain of heel spurs.

• 3

  Wear comfortable shoes. Shoes that have supportive arches and cushioned soles can be helpful to reduce the inflammation associated with the heel spurs. Also, using a heel cradle or heel cup will elevate the heel. Avoid walking around barefoot, as that puts more strain on the plantar fascia tissue. If pain persists, consider getting custom-made orthotics that fit into your shoe. They will correct abnormal foot structure and reduce stress on the heel.

• 4

  Take medication. Over-the-counter anti-inflammatory drugs, such as ibuprofen, can help take away inflammation and reduce heel pain. Some people also benefit from cortisone injections as a pain reliever.

• 5

  Lose weight. If you are overweight, there is added stress on the plantar fascia. Your weight can be an underlying cause of plantar fasciitis.