Top 8 Home Remedies for Heel Spur and Treatments for Relief

A heel spur causes calcium deposits under the heel bone, causing a bony invasion. Inflammation of the connective tissues between the foot and the heel bone causes pain. While some people are unaware they have heel spurs, others are in constant discomfort, making each stride more difficult. Athletes have heel spurs and plantar fasciitis, but anyone can get them from overworking their foot muscles and ligaments.

What is a heel spur?

A heel spur is a bony growth that forms on the bottom of your heel, right where your heel bone connects to the ligament stretching between your heel and the ball of your foot (the plantar fascia). About 15% of people experience heel spurs.

Heel spurs develop gradually. A heel spur causes calcium deposits under the heel bone, causing a bony invasion. Inflammation of the connective tissues between the foot and the heel bone causes pain. Most people don’t even realise they have one until they seek help for heel pain. Athletes have heel spurs and plantar fasciitis, but anyone can get them from overworking their foot muscles and ligaments.Although surgery can remove heel spurs, doctors usually suggest non-surgical treatments to relieve the symptoms.

Plantar fasciitis is a common Orthopedic issue. Your plantar fascia ligaments take a beating every day. Too much pressure on your feet’s ligaments might cause injury or tears. The plantar fasciitis produces heel discomfort and stiffness when swollen.
Heel spurs create searing pain, like a pin in your heel, whether you walk or stand up after a rest. Plantar fasciitis, a disorder that produces inflammation in the heel and sole of the foot, is a prevalent cause.

Plantar fasciitis is a painful ailment. It can be minor or severe. On the sole of the foot, some persons feel a burning or hurting sensation that extends from the heel.

Heel spur causes

Heel spurs are caused by long-term strain on the muscles and ligaments in your feet. This excessive strain eventually stresses the heel bone, leading to the formation of spurs. Heel pain is a common reason people discover they have heel spurs.
Heel spurs develop gradually over time and don’t suddenly appear after a workout or sports event. They often occur when early symptoms, like heel pain, are ignored.
Common heel spur causes include repetitive stress from activities like walking, running, or jumping on hard surfaces, and wearing shoes that don’t provide proper support. Other heel pain reason can be:

1. Arthritis
2. Bruising of the heel
3. Excess body weight
4. Poorly fitted shoes
5. Issues with your walking gait
6. Wearing flip-flops too often
7. Worn-out shoes

Symptoms of heel spurs

Heel spurs, or bone growths on the foot, can cause various symptoms, including:

• Pain
• Inflammation
• Swelling at the front of your heelw
• Warmth on the area affected,

These symptoms can spread to the arch of your foot. Over time, a small bony protrusion may become visible. However, some heel spurs cause no symptoms at all. You might not notice any changes in the soft tissues or bones around the heel. Often, heel spurs are discovered only through X-rays or other tests done for a different foot issue

Home remedies for heel pain

Here are 8 simple home remedies for heel pain that can help you get some heel spur relief from your moaning pain:

Epsom salt steep

Epsom salt is magnesium sulfate in its purest form. Surprisingly, the majority of magnesium in our bodies is stored in our bones. Dip your feet in water that has been infused with Epsom salts. You can also use it to gently massage your heels. It’s an excellent heel pain remedy.

Massage with essential oils

Pure essential oils like rosemary or lavender and common oils like coconut and olive oil have anti-inflammatory properties that can help relieve heel pain. Coconut oil also softens your heels by acting as a pure moisturizer. Just gently warm the oil before massaging it into your heel.

Stretches

Stretches for the calf and surrounding muscles, as well as the plantar fasciitis, can help in heel pain remedies. Stretches that are beneficial include:
Flex the foot- Cross one leg over the other and sit. Grab your toes and pull them toward your chest as you reach for your foot. Hold this position for 30 seconds before letting go of your foot.
Stretch this foot five times, then cross your legs the other way and stretch the other foot.
Stretch your calf muscles- Stand about an arm’s length away from a wall.
Lean forward, one foot slightly in front of the other, and place your hands on the wall at about shoulder height. To feel the stretch in your calves, bend your knees and slightly push your hips forward.
Hold each position for ten seconds before straightening your legs. After ten repetitions, switch your foot position so that the opposite foot is forward.
Stretching in the morning, afternoon, and evening can aid in the reduction of heel spur pain and plantar fasciitis.

Ice pack for heel spur

If you’re looking for quick and painless relief, consider cold fomentation. To relieve swelling and pain, place an ice pack on the affected region for a couple of minutes. Use an ice pack or encase your heel in a towel instead of directly applying ice to it.

Apply flaxseed oil for heel spur

Flaxseed oil is high in alpha-linolenic acid, an omega-3 fatty acid that helps to fight inflammation. Soak a cloth in flaxseed oil and warm water. Wrap your heel with a towel and heat it. Allow at least an hour for it to work, and don’t move during that time. It’s an excellent heel pain remedy.

Consume anti-inflammatory foods

Anti-inflammatory foods should be consumed. Turmeric, ginger, cayenne pepper, and cumin seeds, for example, are well-known for their anti-inflammatory qualities. These foods are high in natural antioxidants and polyphenols, which act as shielded compounds and can help lower inflammation thresholds. 1 teaspoon powdered ginger, turmeric, or pepper, and warm water can be used to make a decoction. When you’re in pain, drink this. Cumin seeds can be boiled in water, strained, and consumed in heel pain remedies.

Apple cider vinegar

Apple cider vinegar is the newest superfood to hit the market. It can treat everything from skin and stomach issues to pain. Apple cider vinegar is assumed to remove excess calcium from the bones and relieve pain. Put your feet in warm water with a few drops of apple cider vinegar or wrap your heel in a moist towel.

Perfect footwear

Getting rid of bone spurs without surgery can be as simple as investing in the right, supportive footwear. Shoes that are cushioned, flexible, and allow for movement are ideal. Shoes that are too tight can cause damage to your feet’ bones and tendons, promoting the growth of bone spurs. Custom orthotics and inserts can be made to fit you if you’re having trouble finding the right footwear for your toe or heel bone spur. Custom orthotics cushion and support your feet, which can help prevent bone spurs or in heel pain remedies.

Heel spur treatment

1. Cold Compresses: Applying ice packs or cold compresses for up to 15 minutes can help relieve heel spur pain by numbing the area and reducing swelling. Cold compresses are preferred over heat packs because they are more effective for this type of pain.
2. Anti-Inflammatory Injections: For severe pain, your doctor might suggest corticosteroid shots. These injections reduce pain and inflammation in the heel and arch of the foot.
3. Over-the-Counter Pain Medications: Short-term pain can be managed with over-the-counter (OTC) pain relievers such as acetaminophen , aspirin, or ibuprofen. Inform your doctor if you are taking other medications or have liver or kidney issues before using OTC pain relievers.
4. Physical Therapy and Stretching Exercises: Your doctor may recommend physical therapy to teach you exercises that prevent long-term pain. Heel spur exercises often involve stretching the heel and plantar fascia muscles. These stretches can be particularly helpful when done at night before bedtime.
5. Rest: Rest is crucial for treating both plantar fasciitis and heel spurs. Taking a break from standing and other activities can prevent the condition from worsening and help alleviate acute pain. Your doctor may advise resting your foot until the pain subsides to avoid prolonging recovery.
6. Orthotic Shoe Inserts: Using orthotic shoe inserts, like heel pads, provides the necessary arch and heel support to reduce pain and prevent further damage. These should be used alongside proper footwear for complete foot protection.

Surgery for heel spurs

Surgery isn’t the first choice for heel spurs. Doctor decides for surgery only of the other treatments and therapies are not working. This surgery is all about removing the heel spur and sometimes loosening up the plantar fascia, which is the tissue under your foot. The goal of heel spur surgery isn’t just to stop the pain. It’s also about making your foot work better overall. Most patients who have this surgery also have plantar fasciitis, another foot problem.

Before your doctor proceeds with surgery, they’ll do some tests like X-rays and EKGs, as well as check the blood flow to your foot. And after surgery, you’ll need some time to get back on your feet. You might need to rest your foot, use ice, wear special support gear, and take it easy for a while until you’re all healed up.

Calcaneal spurs exercises

Just like stretching helps keep your body strong and flexible, it can also ease the pain from heel spurs and help you heal faster.

Here are some easy heel spur exercises that can help:

1. Stand facing a wall and step one foot back. Keep that heel on the ground and gently lean forward to stretch your calf muscles.
2. Find a step or a curb and stand on the edge with your heels hanging off. Slowly lower your heels to stretch your calf muscles.
3. Roll a golf or tennis ball under your foot for a soothing massage.
4. Sit down and point your toes forward, then flex them back towards you to stretch your foot muscles.
5. Use a towel to grab and pull your toes toward you, giving your foot a good stretch.

These exercises can really make a difference in easing heel spur pain and getting you back on your feet.

How to prevent heel spurs

Walking around wearing well-fitting footwear with shock-absorbent soles, rigorous shanks, and supportive heel sideboards can aid protect heel spurs, as can selecting suitable footwear for each workout, heating up and stretching workouts before each exercise, and pacing oneself during the activities.
Shoes with excessive wear on the heels and soles should be avoided. Weight loss can also help to prevent heel spurs if you are obese.

Frequently Asked Questions (FAQs)

For the all latest coupons and offers on the medicines, follow us on Instagram and Facebook