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What to Do for Instep Bone Spurs?

The instep is one of the six major parts of the human foot. The foot is a complex structure, that has about a quarter of all the bones in the human body. It also has more than a hundred muscles and as many as 22 distinct joints. All these carry weight that can be translated to the equivalent of lifting hundreds of tons everyday. On some occasions, due to the extraordinary pressure the foot sustains and the friction movements cause, bonse can rub against one another and a bone spur can form.

  1. Treatment

    • Rest is usually recommended as the first line of treatment, since irritation of the adjacent tissues causes the bone spur and accompanying pain. Other treatment options include muscle relaxants, corticosteroids and other analgesic anti-inflammatory medicines. Proper shoe inserts can also play a part in treating instep bone spurs by distributing weight evenly. You should always ensure your shoes do not flex in the middle, in order to provide proper support for the instep.

    Identify the Cause

    • When treating an instep bone spur, is important to prevent the source of aggravation. A bone spur in the instep is normally the result of injury, extreme exercise or over-use. Be aware of pronation problems, which occur when you turn the feet outward during a walk or run and when the outer sides of the shoes are worn out. Other common causes of instep bone spurs include shoes with stiff soles, exercising with tight calf muscles, quick and sharp turns and repeated hitting of the ground when running fast. When you have a bone spur, it is essential to avoid these activities in order to provide time for the bones to heal.

    Home Remedy

    • Home remedies can also help with instep bone spurs. A strong massage with linseed oil or aloe vera gel is an easy and effective way to relieve the pain associated with an instep bone spur. Another good option is to make a paste of turmeric, clarified butter and lime powder. This should be applied for a few hours with a towel wrapped over the foot. The tumeric powder should not be left on overnight.

      A simple exercise consisting of stretching your calf while leaning against a wall can also work well as a treatment as well. This should be done 10 times for each heel, 10 seconds each.

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