A heel spur is a physical pain which occurs on the back of the heel. It is a deposition of calcium at the bottom of the heel bone bottom, that causes a protrusion. A heel spur is generally present in athletes or amongst people who spend a lot of their time standing.
Since other remedies are time-consuming, surgery is recommended by doctors for removing the deposition of calcium. It is also assumed that if calcium is surgically removed, it will reduce both plantar fasciitis and heel spur pain. Numerous other home remedies for heel spurs can aid in.
Approximately 90 percent of people who are dealing with heel spurs can get better with these home remedies.
Around 38% of the total population have heel spurs, but many of them do not even have its knowledge.
Home Remedies for Heel Spur
The sock night splint is light in weight. It is comfortable, as well as effective in relieving morning pain from heel spurs and plantar fasciitis with a soothing and gentle stretch.
It is a device made of plastic. You can wear it on your feet. By using a velcro strap, it gets stuck to the foot in a fixed position. When the ankle is in a fixed position, it ensures that the fascia gets stretched continuously at night. Due to this, avoid the adverse effects of fascia relaxation.
You can wear the sock night splint for the entire night. Because it mainly aids in providing relief from morning pain.
[Also Read: Natural Remedies of Heel Spurs]
An ice pack or ice is the perfect home remedy for treating inflammation(1). You can use ice in different ways. Ice provides a numbing effect on the tissues, and it reduces the nerve sensations of pain.
Put crushed ice into a plastic bag and wrap it with a towel for making an ice pack. Place it on the affected heel for 15 to 20 minutes three or four times per day. You may also keep your heal in a bucket full of ice. Keep it for around 10-15 minutes a few times per day.
Repeat the remedy for a few times in a day. But always keep in mind not to place the ice or ice pack for a long duration because it can numb the affected area and can also stop the blood flow.
3. Stretching Exercises
When your body gets exerted due to overuse or overwork out of it, you feel pain in your body. For recovery of your body or affected body part, you can do the rest and couple it with some stretching exercises. Foot exercise helps you in keeping the plantar fascia from pulling up and tightening it up.
You can do different stretching exercises such as foot flex, calf stretch on a step, toe towel grab, wall calf stretch, wall squat calf stretch, calf stretch with a band, golf ball roll, walking the dog, etc.
Do these exercises or massage the heels for a few minutes and repeat it for twice or thrice.
The yellow pigment, i.e., curcumin is present in turmeric(2). It consists of scientifically proven anti-oxidant and anti-inflammatory properties. Also, it is useful for treating bone spurs. It has become one of the best home remedies for heel spur inflammation.
You may take turmeric by mixing it in milk or can apply it on the affected area by mixing turmeric with olive oil or coconut oil.
Taking a regular dose of turmeric or curcumin can help you in reducing the inflammation that is due to plantar fasciitis or heel spurs.
5. Epsom Salt
Epsom salt detox helps in softening the heels. It also reduces swelling and inflammation. It can relieve the heel spur pain. After long day activities, taking Epsom salt bath will help you make feel better. It is an effective home remedy for heel spur.
Take a tub and fill it with warm water. Add 2-3 tablespoons of Epsom salt in it. Keep your feet in it for 10-15 minutes. It helps in alleviating pain and pressure. Massage the affected area gently, dry it, and then apply moisturizer over there.
You may report this process daily just before going to bed.
6. Proper Shoes
Wearing an appropriate pair of shoes is easy as well as an effective way of relieving the pain of heel spurs. Proper footwear can provide rigid support, and stability, and it also reduces the impact to the plantar ligaments.
You should make sure that you get the proper fitting footwear. Avoid wearing flat footwears because it lacks in giving rigid support.
The pain arising due to heel spurs usually is sharp or could feel like stabs. It often happens when an individual stands or walk for a long period.
A magnesium-rich diet for calcium absorption and alkaline foods for balancing the PH levels in the body is important. It can help in preventing calcium build-up and inflammation. Apart from these, you can do a few exercises to deal with heel spurs. Similarly, other various home remedies for heel spurs can help in a speedy recovery.
1. How Do Doctors Diagnose Heel Spurs?
Doctors diagnose heel spurs on the basis of the medical history of pain in the heel. It figures out in case of point tenderness at the bottom of the heel that makes you feel pain, and you will face difficulty while walking barefoot. Doctors do an X-ray of the foot for identifying the heel spur.
2. What Are Some Exercises for Heel Spur?
Stretching the plantar fascia and calves is one of the most effective ways of relieving the pain that arises due to a heel spur.
A variety of exercises can help you to get rid of heel spurs such as foot flex, calf stretch on a step, toe towel grab, wall squat calf stretch, golf ball roll, and many more. Do the exercises under the observation of a professional trainer. If you do it yourself, you may end up by stretching the wrong muscle.
3. Mention Natural Home Remedies for Heel Spurs.
You can go for seven natural home remedies for heel spurs such as Epsom salt bath, massage with essential oils, ice pack, baking soda, flaxseed oil, consuming anti-inflammatory foods, and apple cider vinegar for heel spurs.
Numerous home remedies can provide relief from the throbbing pain. Before going for any home remedy, always consult your doctors because the inappropriate amount of remedy can result in an adverse effect.