How to manage heel spurs

Heel spurs forms as an abnormal growth in the heel bone and formation of calcium deposits when the plantar fascia disconnects from the heel area and result to the bony protrusion or development of heel spurs. The heel bone is the bone found in the foot and responsible for absorbing shock and pressure.  The plantar fascia is a band of fibrous tissues found on the bottom surface of the foot on the heel to the forefoot.

Heel spurs causes severe pain in the rear foot while walking or standing. Proper stretching of the plantar fascia is the usual cause of over pronation but other individuals with high arches can also end up with heel spurs. Women are more susceptible to heel spurs due to the type of shoes they wear regularly. Athletes performing running and jumping are also susceptible to this condition.

Walking barefoot on hard surfaces, jogging and running in hard surfaces and wearing ill-fitting shoes or worn out shoes, spending most of the time on foot, tight calf muscles, aging, overweight and suffering from conditions such as diabetes increases the risk for developing heel spurs.

Symptoms of heel spurs

Heel spurs

Pain in the heel or pain in the rear of the foot while jogging or running or walking.

  • Pain in the heel or pain in the rear of the foot while jogging or running or walking.
  • Experiencing pain after long periods of rest such as sleeping in the night
  • The spurs can also cause inflammation and swollen heels

Treatment

  • Apple cider vinegar helps eliminate excess calcium from the affected area and also lessen pain and inflammation. Cut a piece of towel in the shape of the foot and immerse in apple cider vinegar. Place the immersed towel in the shoe and wear it and make it moist all day. Perform this treatment for at least a week. Another alternative is to warm ½ cup of apple cider vinegar and pour it in small tub filled with warm water and then soak the feet in the tub for at least 5-10 minutes for 2 times every day for 1-2 weeks. Mix 1 tablespoon of apple cider vinegar and few drops of honey in a glass filled with warm water and drink this solution at least 2 times every day for 1-2 weeks.
  • Apply an ice pack on the affected area to lessen the pain, swelling and inflammation due to the heel spur as well as relaxes the muscles. Freeze a bottle filled with water and then roll it under the foot for at least 10-15 minutes. Perform this procedure as soon as there is pain after engaging in vigorous activity. Avoid applying directly on the skin to prevent frostbite.
  • Make a paste by mixing ½ teaspoon of baking soda and a few drops of water and mix well until it becomes a paste. Apply this paste on the affected heel and cover it using gauze or a duct tape. Perform this at least 2 times every day. Baking soda helps lessen the calcium accumulation at the bottom of the heel bone.
  • Put 2-3 tablespoons of Epsom salt in tub filled with warm water and then soak the affected heel in the tub for at least 10-15 minutes. Massage the heel to lessen the pressure. Do not forget to apply a moisturizer on the affected area before going to sleep at night.

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