Home remedies for heel spurs
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When calcium deposits build up on the underside of the heel bone, a heel spurs occurs. When the plantar fascia pulls away from the heel, the abnormal calcium deposits form.
Besides being a common thing among people who have flat feet, stretching of the plantar fascia can also develop among people with unusually high arches.
Heel spurs are common thing among athletes who do a lot of jumping and running. Ones who have a significantly higher incidence of heel spurs are women who wear high heels. However, it can happen to anyone.
Some of the risk factors include: running or jogging on hard surfaces, tight calf muscles, obesity, walking barefoot on hard surfaces, wearing poorly fitted or badly worn shoes, age and diabetes.
Heel spurs do not cause any symptoms. However, at times, while jogging, walking or running, they can cause heel pain or pain in the rear of the foot.
One can also experience pain after prolonged periods of rest like after sleeping through the night. They can also cause inflammation of the heels and swelling.
Heel spurs can be easily treated with certain lifestyle changes and stretching exercises. To get relief from the pain, you could at the same time use natural treatments.
We recommend you the top 10 remedies for heel spurs.
- Ice Pack
In order to control the inflammation and swelling associated with heel spurs, ice can be used. It will also help relax the muscles.
- A bottle of water is frozen.
- Roll it under your foot for 10 to 15 minutes.
- Do this as soon as you feel pain after a day of rigorous activity.
Note: The ice should not be directly applied to the skin in order to avoid frostbite.
- Epsom Salt
What can give you instant relief from pain and help you soothe your heels is Epsom salt. Inflammation could also be reduced.
- In a tub of warm water, put 2 to 3 tablespoons of Epsom salt.
- In the tub, soak the affected heel for 10 to 15 minutes.
- To alleviate pressure, gently massage your heel.
- Before you go to sleep, apply some moisturizer.
- Repeat daily before you go to bed.
- Flaxseed oil
Alpha-linolenic acid, a form of omega 3 fatty acid is contained in flaxseed oil, also called linseed oil which can help reduce inflammation and pain. It can also lessen morning stiffness associated with heel spurs.
- In a pan, heat ¼ cup of flaxseed until it is warm.
- Into the oil, dip a piece of cheesecloth.
- This cloth is placed over the affected place and covered with a piece of plastic.
- A heating pad is put over the plastic for few hours. Avoid movement of any kind during this time.
- Until you get relief from the pain, use this treatment once daily.
Alfalfa is another popular alternative for heel spurs. Calcium and selenium are contained in this herb which are required for healthy bone formation. It can also help alleviate pain and inflammation.
- In cup of boiling water, add ½ to 1 teaspoon of alfalfa seeds.
- Cover and let it simmer for 20 to 30 minutes.
- Strain and then, add a little honey.
- Until the pain and inflammation is gone, drink this tea 3 or 4 times per day.
- To keep the symptoms at bay, drink 1 to 2 cups of alfalfa tea daily.
What can reduce the discomfort associated with heel spurs is performing exercises that strengthen your plantar fascia.
In the morning and evening, you can do exercises like calf stretches and plantar fascia stretches twice per day.
Whenever you have time, you can also do foot rotation.
You can go swimming or cycling for some time.
Listen to your body, when doing these exercises. By following a strenuous exercise routine, there is no need to exhaust your body, especially your heels.
- Apple cider vinegar
What is a great remedy for treating heel spurs is apple cider vinegar. It provides pain relief, reduces inflammation and helps pull out excess calcium from the area of a heel spur.
In your shape of your foot, cut out a piece of towel and submerge it in apple cider vinegar. Place the soaked towel and wear it. Make sure to keep the towel moist throughout the day. This treatment is followed for at least a week.
In a pan, warm ½ cup of apple cider vinegar and pour it into a small tub filled with warm water. In the tub, soak your feet for 5 to 10 minutes, 2 times per day for 1 to 2 weeks.
1 tablespoon of raw, unfiltered apple cider vinegar and honey in a glass of water could also be mixed. It is drunk twice per day for 1 to 2 weeks.
- Baking soda
Another good remedy for heel spurs is baking soda. The crystals in baking soda will help reduce calcium built up on the bottom of the heel bone. It will also help reduce inflammation and pain.
½ of baking soda and a little water are mixed to make a paste. This paste is applied on the heel spur and secured with gauze or duct tape. Repeat twice per day for several days.
Alternatively, 1 teaspoon of baking soda and 2 tablespoons of apple cider vinegar are mixed in a glass of warm water. To balance the pH in the body, drink it once for 2 weeks.
- Coconut oil
Coconut oil is also good for heel spur treatment. It helps relieve pain and soften the spur because it is a natural moisturizing agent. Calcium which is required for healthy bone formation is also contained in the coconut oil.
The affected area is massaged with warm coconut oil. To get relief from the pain, leave it on for few hours. To prevent discomfort in the morning, do this every day before going to bed.
In the morning, you could also take 1 tablespoon of extra-virgin coconut oil.
Turmeric has curcumin that works as a potent painkiller and anti-inflammatory agent. So, regular consumption of turmeric may help ease the pain and inflammation of a heel spur.
Mix 1 teaspoon of turmeric powder in 1 cup of milk. Heat it over a few flame. Drink it twice a day for speedy recovery.
You can also take 500 to 1000 mg of curcumin, 3 times a day for about 6 weeks. Consult a doctor before beginning a supplement regimen.
An alkaline compound, borax is also effective for treating heel spurs. It helps maintain the levels of hormones and minerals necessary for bone health.
- Mix ½ teaspoon of borax with 4 cups of cold, chlorinated water.
- Soak your feet in this solution for 30 minutes before bedtime.
- Repeat daily for a few weeks.
Avoid wearing ill-fitting, tight or irregular shoes.
Follow a diet rich in vegetables, fruits and whole grains.
To take the pressure off your heel, use a heel cushion or a heel-raising pad in your shoes.
Never go barefoot, especially on hard surfaces. Always protect your soles with cushions.
Avoid standing for long hours.
Expose the affected heel to morning sunlight to help speed up recovery.
Yoga and meditation can also help a lot.
Wear the right running shoes to protect your feet.
Maintain a healthy body weight.
You can try night splints. An L-shaped split made of fiberglass is a good option.
Allow your feet to rest, as rest is essential for quick recovery. Keep your feet elevated when resting.
Stretch your feet before rising in the morning.
Take calcium and magnesium supplements after consulting your doctor. You can also take 1000 mg of omega- 3 fatty acid supplements twice a day, or 500 mg ginger tablets 2 or 3 times daily.
Acupuncture can also relieve pain and inflammation.
Reduce stress as it can worsen the condition.