Natural Treatment for Heel Spurs

The plantar fascia is a thick ligament along the bottom of the feet that connects the base of the toes to the heel. As weight is placed on each foot, this band of tissue tenses and stiffens to absorb the shock of impact, providing you with a natural support for the arch. However, this tension can become too great--especially from repetitive overuse--and cause the ligament to become irritated and inflamed. This results in a painful condition known as plantar fasciitis, also referred to as heel spurs.

Self-Care Treatment

• The majority of cases involving heel spurs are treatable with simple self-care methods. When you suffer from a heel spur, start by resting the affected foot. Because the pain associated with this condition is a result of irritation and inflammation to the plantar fascia, elevate and rest the foot. This stops further irritation to the ligament, reduces any swelling of the tissue and diminishes the pain.

  While you rest the affected foot, ice the ligament itself--even if the pain you feel is within the actual heel. To further lessen inflammation and pain, either submerge the foot in a tub of ice water or apply ice to the underside of the foot. Both methods of application should be performed for no more than 20 minutes at a time. Applying ice any longer than the specified time could do the foot more damage than good.

  Better yet, try massaging the foot with ice. This form of natural treatment is just as easy as any other method of icing; it just entails an additional step. Fill a small paper cup with water and place it in the freezer, allowing enough time for it to form into a block of ice. Once frozen, firmly roll the ice-filled cup along the underside of the foot to ice the area and massage the injured ligament. Unlike the standard icing method, this form of treatment is done for about 5 minutes at a time.

Protection

• As you rest and ice the affected foot, make sure the activities you engage in don't place additional stress to the plantar fascia. This could re-injure the area and take you out of any athletic pursuits for a longer period. Running should be done in shorter distances; biking or swimming should be used over high-impact sports. Even investing in a pair of arch supports (or better athletic shoes) as well as tapping the arch can provide the proper foundation to decrease stress and impact on this band of tissue, reducing the pain you feel in your heel.