Home remedies for heel spurs – shoes, orthoses, insoles

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Heel spurs are bone growths on the underside of the heel that point toward the arch of the foot. While some people have heel spurs and are unaware of it, others may experience significant pain that can make each step more difficult than the previous one. The condition often occurs with plantar fasciitis, which causes inflammation in the bottom of the foot, especially the heel. Here are some home remedies for heel spurs.

What is a heel spur?

The calcaneus spur is a calcium deposit that causes a bone protrusion on the underside of the calcaneus. On X-rays, the heel spur can move forward by more than 1 cm. Heel spurs are often associated with plantar fasciitis, a painful inflammation of the fibrous band of connective tissue (plantar fascia) that runs along the sole of the foot and connects the heel bone to the metatarsal. It can also lead to swelling, irritation and weakening of the bones in the arch of the foot.

Heel spurs are sometimes painful – described as a knife sticking into the heel – and other times the heel spurs go unnoticed and are only detected by x-rays. Still, a person with a heel spur has to move to carry out daily activities, and this means they will feel pain. While treatments include exercise, anti-inflammatory drugs, and in some cases, surgery to remove calcium deposits, there are several natural solutions to help manage the pain of a heel spur.

See also: Five diseases that can be seen on the feet

The causes of heel spurs

Heel spurs occur when calcium deposits build up on the underside of the calcaneus, which usually lasts for months. Heel spurs are often caused by stresses in the muscles and ligaments of the foot, stretching of the plantar fascia, and repeated tearing of the membrane that covers the heel bone. Heel spurs are especially common among athletes whose activities involve a lot of running and jumping.

Risk factors for heel spurs include:

1. walking abnormalities that place excessive stress on the heel bones, ligaments and nerves near the heel;
2. jogging or jogging, especially on hard surfaces;
3. poorly fitting or poorly worn shoes, especially those that do not have adequate support for the arch of the foot;
4. overweight and obesity.

Other risk factors associated with plantar fasciitis include:

1. aging age, which reduces the elasticity of the plantar fascia and thinning the protective fat pad of the heel;
2. diabetes;
3. spending most of the day on your feet;
4. frequent short periods of physical activity;
5. having flat feet or high arches.

Also check: Orthopedist: we are made to walk. Do you have to do 10 thousand? steps a day?

Symptoms of heel spurs

Heel spurs are often asymptomatic, but can be associated with intermittent or chronic pain – especially when walking or running – if inflammation develops at the site where the spur is formed. In general, the cause of the pain is not the heel spur itself, but the associated soft tissue damage.

Many people describe the pain associated with heel spurs and plantar fasciitis as a knife or pin sticking into the sole of the foot when they first get up in the morning – pain that later turns into a dull pain. These people often complain that the sharp pain returns when standing up after sitting for a long time.

Home remedies for heel spurs – cold compresses

A cold compress can help ease the inflammation of the heel tissue. One option is to put a cloth covered wrap on the heel. A cold compress can also be applied to keep the ice pack in place. Such compresses are sold in many drugstores as gel packs or cold foot compresses. They are stored in the freezer and then wrapped around the foot and ankle. The wrap should be left for 10 minutes and then rolled up. Repeat the application every hour, only when you are awake.

Another option is to roll your foot over a cold or frozen water bottle.

See also: Warm and cold fun

Home remedies for heel spurs – shoes and orthoses

Comfortable and well-fitting shoes can reduce pressure on the heel spur. This pressure can cause pain and discomfort. Here’s what to look for when judging a shoe for comfort when struggling with a heel spur:

1. strong heel support: the heel counter of the shoes should be firm to support the heel and prevent the foot from rolling in or out.
2. moderate flexibility: the shoe should not be so easy to bend that it can be folded. However, the shoe should be able to bend gradually and then we should feel some resistance as we bend the foot.
3. slightly raised heel: an insole or a shoe with a slightly raised heel (no more than 2,5 cm high) can help reduce pressure on a painful heel.

Orthopedic insoles for heel spurs and gel heel insoles for FootWave spurs are also a solution. Both solutions are a non-invasive way to minimize the pain associated with the disease, but also to eliminate its causes.

Also check: It all starts with the feet

Home remedies for heel spurs – medications

Over-the-counter anti-inflammatory medications can help relieve heel pain and discomfort. Examples of anti-inflammatory drugs include:

1. aspirin;
2. ibuprofen;
3. naproxen sodium (Naproxen).

By reducing tissue inflammation, these drugs can help prevent further damage. However, don’t take anti-inflammatory drugs if you have kidney problems or stomach bleeding and ulcers.

Although acetaminophen can help relieve pain, it does not have the same anti-inflammatory properties as other medications.

Home remedies for heel spurs – stretching

Stretching the calf and surrounding muscles, as well as the plantar fascia, can help reduce the load and pressure on the heel spur. Some helpful stretching exercises include:

Bending the feet

1. Sit with one leg crossed over the other.
2. Then you reach for the foot, grasp your toes and pull them towards you (towards the chest). Hold this position for 30 seconds and then let go of your foot.
3. Repeat the stretching 5 times on one foot, then cross your legs the other way and repeat the entire procedure for the other foot.

Calf stretching

1. Stand at arm’s length in front of the wall.
2. Then place one foot slightly in front of the other and lean forward with your hands on the wall at about shoulder height.
3. In the next step, bend your knees and push your hips forward slightly to feel your calves stretch.
4. Hold this position for 10 seconds at a time and then straighten your legs. Repeat this entire procedure 10 times, then reposition your foot so that the opposite foot is in front of you.

Stretching in the morning, afternoon, and evening can go a long way in reducing heel spur pain. Special splints can also be worn to keep the foot flexed to stretch the plantar fascia and calf muscles at night. These splints are especially helpful in reducing heel pain that occurs first thing in the morning.

See also: Stretching exercises for health

Home remedies for heel spurs – Epsom salt bath

Epsom salt is nothing but magnesium sulfate. Interestingly, most of the magnesium in our body is stored in the bones. To take advantage of the positive properties of Epsom salt, add a small amount to the water and dip your feet in it. You can also gently massage your heels with it.

Home remedies for heel spurs – massage with essential oils

Pure essential oils like rosemary or lavender, and even oils that you use daily like coconut oil and olive oil can help reduce pain due to their anti-inflammatory properties. Coconut oil also acts as a natural moisturizer that softens the heels. It is enough to heat the oil slightly and rub it deeply, but gently into the heel.

See also: Healing herbs and plants

Home remedies for heel spurs – apple cider vinegar

Apple cider vinegar is a popular remedy that can help with skin or stomach problems or aches. Apple cider vinegar is known to remove excess calcium from bones and provide relief. You can dip your feet in a tub of warm water with a few drops of apple cider vinegar or wrap a wet towel (previously soaked in apple cider vinegar) on your heel for a few minutes.

Home remedies for heel spurs – baking soda

Some may be surprised to know how many things this modest kitchen ingredient can be used for. From getting beautiful skin to whitening your teeth, baking soda offers many benefits. It acts directly on calcium crystals embedded in the heel. To take advantage of its positive properties, in the case of a heel spur, make a paste by mixing half a teaspoon of baking soda with water and apply it to the heel. Baking soda also helps balance the pH level.

Also check: Healing properties of baking soda

Home remedies for heel spurs – linseed oil

Linseed oil is rich in alpha-linolenic acid, a form of omega-3 fatty acid that fights inflammation. For problems with the heel spur, pour some linseed oil into warm water and dip a towel in it. Then you need to wrap a towel around your heel and place a heating pad on it. Finally, leave it on for at least an hour and avoid moving around during this time.

Home remedies for heel spurs – consuming anti-inflammatory foods

Certain ingredients such as turmeric, ginger, cayenne pepper, and cumin seeds are known for their potent anti-inflammatory properties. These foods contain natural antioxidants and polyphenols that act as protective compounds and can help reduce inflammation.

You can prepare a decoction of 1 teaspoon of powdered ginger, turmeric or pepper and warm water. The preparation prepared in this way should be drunk when pain occurs. Cumin seeds can be boiled in water, strained and drunk to counteract the pain.

See also: Piperine and its unusual properties

Home remedies for heel spurs – vitamin B5

One of the main signs of a severe vitamin B5 deficiency is muscle weakness and pain. Vitamin B5 is responsible for supporting nerve function, in particular for the formation of an important molecule called acetylcholine. Acetylcholine is used to send nerve signals to muscles; this helps the body avoid nerve damage and impairment. Vitamin B5 is also known to accelerate our healing process. Thanks to these properties, it can be extremely helpful for people with a heel spur.

Some foods naturally high in vitamin B5 include avocados, sunflower seeds, eggs, salmon, and lentils. Taking supplements with a B vitamin complex is correlated with lower levels of joint pain, increased muscle strength, and fewer symptoms associated with muscle or joint fatigue.

See also: Which lentils to choose? Red, green or maybe black?

Home remedies for heel spurs – alkaline diet

It is important that our bodies have the proper pH balance to avoid inflammation and calcium build-up that causes the heel spur.

In order to function as well as possible, the body needs to maintain a proper and delicate acid-base balance, which is referred to as pH balance. The pH scale is a measure of the acidity or alkalinity of our body’s fluids and tissues. pH 7 is neutral, which means it is in the middle of the acid-base scale and is neither acidic nor basic. When the body’s chemistry becomes too acidic, many disorders and diseases develop. An organism that is too rich in alkali has difficulty absorbing calcium properly, which is essential for strengthening bones. When bones are under stress, they form bone spurs to “fix” the problem.

If the body’s pH is too acidic, calcium is attracted to the acidic areas because it is so alkaline. The body uses calcium as a buffer to neutralize excess acid and takes calcium from the bones as needed to neutralize excess acidity in the blood and tissues. Therefore, too much acidity in the body for long enough causes osteoporosis, which causes the bones to become weak and brittle.

Although there are many sources of acidity and toxicity in our environment, the biggest contributor to an unbalanced pH is our diet. Our problem is that we are not getting enough alkaline food, rather than consuming too much acid. Fruits and vegetables are potassium-rich foods and serve as a natural buffer against acidity. Raw foods, green drinks, and water with lemon or lime will increase alkalinity. Processed foods, on the other hand, contain tons of sodium chloride or table salt that constrict blood vessels and cause acidification. Too much animal protein, calcium-rich dairy products, and grains also cause sulfuric acid to build up in the blood when amino acids are broken down.

See also: Odkwaszająca diet

Home remedies for heel spurs – fish oil

Omega-3 fatty acids, one of the benefits of fish oil, are one of the most powerful natural anti-inflammatory tools. Omega-3 foods contain fish oil, and you can take fish oil tablets rich in omega-3 fatty acids daily to relieve your body of pain and irritation. Many people’s health problems stem from an imbalance between omega-3 and omega-6 fats. When consumed in moderation, omega-6 fats are not necessarily bad for us, but if consumed in large amounts without omega-3 fats, they cause inflammation that leads to chronic disease.

For most people, a dose of 1000 milligrams of fish oil a day is an effective and safe amount. However, it should be remembered that not all fish oils are created equal. Most fish oils are highly processed and can oxidize easily because omega-3 fats are polyunsaturated, have a low heat threshold, and can become rancid easily. For this reason, it’s best to buy fish oil in the form of triglycerides, which also contains antioxidants that preserve them, such as astaxanthin or essential oils.

See also: Fish oil tablets are not effective

Home remedies for heel spurs – proteolytic enzymes

Inflammation is naturally reduced using proteolytic enzymes – a group of enzymes that breaks down long chain protein molecules into shorter pieces and then into amino acids. Research shows that proteolytic enzymes shorten remission times and increase response rates. These enzymes are used in the treatment of patients suffering from severe joint and muscle pain, cancer and age-related diseases.

One example of a proteolytic enzyme is bromelain, which fights inflammation by blocking metabolites that cause swelling. It also works to reduce swelling by activating a chemical in the blood that breaks down fibrin, thereby reducing the swelling. The health benefits of bromelain that can be found in pineapple stem and fruit are numerous, and it is often recommended to be taken before surgery to speed up healing times and reduce the inflammation commonly associated with surgical procedures. Reducing inflammation helps heal the heel spur and relieve pressure.