Heel spurs are abnormal bony protrusions caused by calcium deposits in the front part of the heel bone. These can cause extreme pain while standing and walking. Most often, people with a history of plantar fasciitis are prone to heel spurs.
Diseases causing bone damage like osteoarthritis, ligament ruptures and fractures may also contribute to heel spurs. However, there are a few highly effective home remedies that provide long term relief from heel spurs.
Effective Home Remedies For Heel Spurs
Warm Compress
Apply a warm compress with a hot water bottle or heat pad on the heel for 20 to 25 minutes. Repeat this procedure twice a day. The warmth increases blood supply to the affected area, reducing inflammation and pain due to heel spurs.
Foot Massage
Use coconut oil to gently massage your foot and heel with your thumb. A foot massage may be done before going to bed, every day. This provides relief from pain besides allowing a long rest for your heels, throughout the night.
Ice Packs
Wrap a few ice cubes in a clean wash cloth. Apply this over the affected heels for 15 minutes. Never apply ice directly to the foot. After application, allow your foot to resume room temperature before taking up other activities.
Borax Solution
Mix borax powder in a vessel filled with warm water. Immerse your feet in this solution for 30 minutes. Borax solution is one of the most trusted home remedies for heel spurs. It provides immediate relief from pain and inflammation.
Orthotic Inserts
Buy heel cups and insoles suited to your feet, over the counter. These cushion your heels, providing relief from pain. You can also get customized orthotic inserts from your podiatrist.
Exercise For Heel Spurs
There are a few mild to moderate exercises that strengthen your plantar fascia, providing relief from the inflammation caused by heel spurs.
Stretching Exercise
Place your injured foot over the knee of your other leg. Hold the toes of the affected foot and pull them towards you. In case you can’t reach your toes, use a small towel to wrap around your foot and then pull.
Foot Rotation Exercise
Rotate your ankles first in clockwise direction and then in the anti-clockwise direction. Repeat this ten times for each affected foot.
Night Splints
These are very effective in stretching your plantar fascia while you sleep. For this an L-Shaped splint made of fiberglass is recommended. Wrap a bandage around it to keep your foot in place.
Rest Your Heels
Avoid standing for long hours. Use footwear with proper shock absorption soles and rigid shanks when walking. Avoid walking bare foot on hard surfaces. Change your exercise routine. If you follow a daily regime of brisk walking and running, shift to cycling or swimming for some time. Keep your feet elevated when resting.
Weight Loss
Obese people are the worst affected by heel spurs. Follow a healthy diet regime for weight loss, after consulting your dietician and doctor.
Reduction in body weight reduces pain and swelling due to heel spurs. Weight reduction also assists in faster recovery. Despite following these home remedies, if the situation worsens, consult your doctor immediately.
