Heel spurs are small protruding accumulation of calcium deposits that develop near the base of the heel bone, due to repetitive activities such as dancing or running. Heel spurs causes heel pain and they are associated with plantar fasciitis which is a painful inflammation of the connective tissue of plantar fascia that is located at the bottom of the foot that attached the heel bone to the ball of the foot.
Walking barefoot on hard surfaces, jogging or running on hard surfaces, wearing ill fitting or worn out shoes, tight calf muscles, obesity, age, spending most of the time on one’s feet and suffering from diabetes are in a high risk of developing heel spurs.
- Take plenty of rest especially the affected heel.
- Apply an ice pack on the area to lessen pain, inflammation and swelling caused by heel spurs. Freeze a bottle of water and then roll it under the foot for at least 10 to 15 minute immediately after performing a vigorous activity. Avoid applying ice directly on the skin to prevent frostbite and worsen the condition.
- Mix ½ teaspoon of baking soda and a few drops of water, mix them well until it becomes a paste. Apply the paste on the heel spur and place gauze to secure in place. Repeat the process at least 2 times every day for several days. Another alternative, mix 1 teaspoon of baking soda and 2 tablespoon of apple cider vinegar in a glass of warm water, and drink this mixture once every day for 2 weeks to balance the pH of the body. Baking soda lessens pain and inflammation and reduces accumulation of calcium at the bottom of the heel bone.
- Epsom salt soothes the heel and lessens pain and inflammation. In a tub filled with warm water, mix it with 2 to 3 tablespoon of Epsom salt. Mix them well until salt is fully dissolved and soak the affected heel in the solution for at least 10 to 15 minutes. Massage the heel to lessen pressure. Pat them dry and apply some moisturizer and sleep. Perform this remedy every day before going to bed at night.
- Turmeric contains curcumin that is rich in anti-inflammatory properties. Regular consumption of turmeric lessens inflammation and pain due to heel spurs. In a cup of milk mix it with 1 teaspoon of turmeric powder. Heat it over a low flame and then drink this mixture at least two times every day for fast healing of the condition.
- Take prescribed over-the-counter pain medication to lessen pain and inflammation such as ibuprofen or acetaminophen.
- Wear night splints to stretch the plantar fascia while sleeping. Wear a device that has an L-shaped fiberglass splint and secure it with a bandage by wrapping it around to keep it in place while sleeping.
- Avoid being overweight to prevent the high risk of developing heel spurs and plantar fasciitis.