How to Blast Heel Spurs
Things You'll Need
- Ice
- Comfortable shoes
- Heel cup or cradle
- Orthotics
- Ibuprofen
Instructions
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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.
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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.
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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.
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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.
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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.
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