How to Treat a Plantar Spur

Heel spurs are small calcium deposits that can grow on the bottom of your heel bone. People usually develop heel spurs with a condition called plantar fasciitis, which inflames the plantar fascia, the tissue that connects the foot bones to form the arch of the foot. Plantar fasciitis does not develop overnight but rather builds up gradually from repetitive stress. Severe plantar fasciitis may require surgery. You can help reduce and eliminate the pain of heel spurs by following a few steps.

Things You'll Need

• Anti-inflammatory medication
• Ice
• New shoes
• Orthotic inserts
• Golf ball

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Instructions

• 1

  Take an anti-inflammatory medication such as ibuprofen. This can help with the initial pain of a heel spur but will not cure the root of the problem. Take medication as needed, following the directions on the bottle.

• 2

  Place an ice pack on the painful area. Ice for 10 to 15 minutes at a time, making sure to remove the icepack if your skin begins to hurt from the cold.

• 3

  Rest. Some heel spurs are so painful, it can be difficult to walk. As soon as you feel a heel spur developing, cut back on physical activity to prevent it from getting worse.

• 4

  Buy new shoes and orthotic inserts. Most commonly heel spurs develop from overpronation, a flattening on the arch of the foot. Most shoe stores have staff members trained to understand the foot. Ask for a shoe that helps support your arch better. Orthotic inserts also help to support the arch and can reduce pain from the heel spur.

• 5

  Place a golf ball on the floor while you are sitting in a chair. Put the arch of your foot on top of the golf ball and slowly roll the ball around, concentrating on areas of pain. Do short sessions with the golf ball several times a day. As your plantar fascia stretches, gradually use more pressure. This relieves the tension of the heel spur.

• 6

  Stretch the calf muscles several times a day. While sitting up in bed with your legs straight, bend your ankles so your toes are pointing up and slightly toward you. You can also reach down and gently pull the tops of your feet back for a deeper stretch. Stretch gradually and stop if you feel any intense pain.