Self Treatment for Heel Spurs

Anyone involved in a sport knows that an injury can really put a damper on your athletic pursuits. A sprain, strain or tear to any part of the body often relegates you to the role of observer rather than participant. But when it comes to your foot, you're forced to walk a very fine line between support and performance. Push yourself too hard and it can result in the condition of plantar fasciitis, which many people fondly call a heel spur.

Plantar Fasciitis

• Though plantar fasciitis often causes a great deal of pain in or around the heel, it is actually a condition of the entire foot, or at least the bottom of the foot. Over time, the band of tissue, commonly known as the plantar fascia, that runs from your toes all the way along the bottom of your foot to your heel can become irritated and inflamed. This inflammation is usually due to a repetitive motion that continually places the foot on its ball where it sustains a great deal of force, as would be seen with running or jumping.

  Yet, these heel spurs aren't only an injury associated with sports, since a lack of arch support or an increased amount of pressure can also trigger this condition. Obesity, pregnancy and even high-heeled shoes can increase the amount of weight or affect the support of the arch, resulting in a strain or tear within the plantar fascia.

Treatment

• While a heel spur is a very painful condition, people can often find relief with self-treatment measures, most of which are quite easy to abide. Elevating and resting the foot periodically throughout the day (for a few consecutive days) can go a long way to lessen inflammation and reduce pain. As you "stay off" the injured foot, apply ice to the origin of the pain. Ice is only applied for intervals of 15 to 20 minutes about four times a day.

  When you see an improvement, make sure that your everyday shoes are properly supporting the arch of your foot. The easiest way to do this is invest in arch supports, which are small inserts for your shoes designed to reduce strain on the plantar fascia ligament.

  If your heel spur is a result of an athletic activity, reduce the distance of your training as well as the impact or stress placed on the foot. Instead of doing 10 miles, go 5. Opt for biking or swimming (both low impact sports) rather than running or basketball. And before you engage in any exercise, stretch that foot. Given enough time, you'll be back on track with your athletic goals.