How to Get Rid of Heel Spurs Naturally

Heel spurs, small calcium deposits on the heel bone, are closely associated with a condition known as plantar fasciitis. This is an inflammation of the plantar fascia; the long connective tissue that runs along the underside of the foot from the heel to the ball of the foot.
The heel spur itself is not actually the cause of the pain, rather, it is the inflammation of the plantar fascia where it attaches to the heel bone. The pain is usually most acute in the morning after sleep, and can be excruciating, especially during those first few steps. Although gradual loosening of the fascia relieves the pain somewhat, excessive walking or standing often causes a recurrence of the pain.

.

Things You'll Need

• Heel inserts Foot splint Ice pack

Show More

Instructions

• 1

  Wear a foot splint at night. The splint helps to stretch the plantar fascia while you sleep, which prevents the arch of the foot from contracting, and should greatly reduce the severity of the pain when you take those first steps in the morning.

• 2

  Other than the obvious discomfort, the problem with those first painful steps of the day is that the fascia is likely being reinjured. Preventing or at least limiting the amount of pain can be achieved by stretching the calf muscles before you get out of bed. Combining this with a heating pad and a massage of the bottom of the foot can greatly lessen the symptoms.

• 3

  As with swelling that results from a sprain, applying ice to the affected area can also offer relief, although this is a temporary reprieve rather than a cure for the condition. Along with the ice, taking an over-the-counter anti-inflammatory drug such as Ibuprofen can also be effective in further relieving the pain.

• 4

  Get into the habit of exercising and stretching the muscle around the injured area. Strengthening the Achilles tendon, ligaments in the foot and the calf muscles can alleviate some of the stress put on the plantar fascia and reduce the occurrence of heel spur pain. See Resources below for several helpful exercises.

• 5

  Wear heel support inserts in your footwear. Usually made from a gel silicone material, these inserts work as shock absorbers that reduce repetitive stress on the foot. There are also full inserts that can offer longitudinal support for fallen arches, which is the most common cause of plantar fasciitis.

• 6

  Take a break from your exercise routine. Sometimes, resting the foot is all the treatment you need. Unfortunately, it can often take several weeks for the inflammation to settle down to the point where further exercise doesn't worsen the condition. Make sure that when you do resume your activity, you do warm-up exercises and stretching to help prevent further injury.

• 7

  Another way to reduce inflammation is to keep your heels elevated higher than your heart. A good way to do this is by placing a couple of pillows under the feet while you sleep.