How to Treat Heel Spurs

Heel spurs develop when calcium deposits form on the heel. The cause is usually due to excessive stretching of the ligament of the heel, usually from over-pronation. Knowing the cause of the over-pronation makes treatment easier.

Things You'll Need

• Flat shoes
• Heel cushions
• Ice Packs
• Ice packs

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Instructions

• 1

  Lose weight if your are overweight. Excess poundage puts extra pressure on the feet, and especially the heels. For chronic heel pain associated with spurs, weight reduction often helps reduce heel pain and swelling.

• 2

  Throw away your high heels, or at the least, wear heels sparingly. Heel spurs are much more common in women than in men because of the sytle of ladies' footwear. High heels cause excessive stretching of the heel ligament, and increase stress and trauma to the arch and heel.

• 3

  Wear shoes with good motion control to help stabilize the heel.

• 4

  Stretch before exercising. Gently warm up the ligaments of your feet and legs with slow and easy knee bends, toe curls and rotating the ankles in circles.

• 5

  Add cushioning to the heels of your shoes. Consider adding a heel cradle or cup, available where orthopedic-style shoes are sold.

• 6

  Raise the heel of your shoe with a heel cushion.

• 7

  Apply an ice pack to your heel, if the heel becomes painful and swollen.

• 8

  Ask your doctor about ultrasound, physical therapy and "strapping," to avoid the need for heel spur surgery.

• 9

  See a doctor for an injection of steroid administered near the heel. Steroids can reduce pain, inflammation and swelling.