Heel spurs are growths on the bottom of your heel. They are calcium deposits on the underside of the heel bone. Some people who have heel spurs never even feel them while others experience significant pain and discomfort.
Heel spurs typically accompany other conditions, such as plantar fasciitis, which is an inflammation that can cause discomfort and pain. There are ways to treat heel spurs reliably and right at home. Knowing what to do for heel spurs can give you some necessary relief.
What to Do for Heel Spurs
1. Use Proper Footwear
Choosing to wear proper footwear, which means it fits well and is comfortable, can help to relieve some of the pressure on your heel spur. That pressure is what is most likely to cause pain. To ensure you are wearing proper footwear, keep the following considerations in mind:
- Level of Flexibility: You want the perfect level of flexibility. That means finding footwear that is not so flexible it can be collapsed but is flexible enough that you can bend your foot easily.
- Elevated Heel: Choosing a shoe that has a slight elevation in the heel can take some pressure off of the area. Ideally, you want an elevation that is no higher than one inch.
- Firm support in the heel: You want the back part of your shoe to be firm. This can provide you with proper support to your heel. It can also help you in preventing your foot from rolling outward or inward.
Custom orthotics are also available. Those orthotics are inserts that are molder and can slip right into your shoe. They are designed to ensure your foot does not roll. They also provide more support in your heel. Orthotics are available from a podiatrist.
Using cold therapy can help to alleviate some of the inflammation in your heel. You can do so pretty easily just by applying an ice pack on your heel. You don’t need a special compress for this. Any that you find at the local drugstore will do.
Leave the compress on the area for around 10 minutes at once. Then, remove it for a short time and put it back on.
3. Proper Stretching
If you are looking for what to do to heal spurs, then proper stretching is essential. You can eliminate some of the pressure on your heel spur through certain exercises. That stretching should target the plantar fascia and calf specifically. A few integral stretches include the following:
- Calf Stretches: You can do these in a variety of different ways. The most effective is to stand an arm’s length away from a wall. Place one foot in front of the other and just lean forward. Use the wall for stability. Bend your knees and push your hips forward a bit to really feel the calf stretch out. Hold the position for just 10 seconds each time and switch legs.
- Foot Flexes: Sit with one of your legs draped over the other. Grab one foot and pull the toes toward your chest. Hold that position for a full 30 seconds. Repeat it at least five times on each foot.
Stretching should be performed multiple times a day to be as effective as possible. Doing so every morning, afternoon, and night can help to lessen much of your heel spur discomfort. There are also night splints you can wear to keep your muscles stretched at night.
4. Over-the-Counter Medicine
You can use an over-the-counter medicine to help with any inflammation and pain you experience. Some examples of common over-the-counter medicines include the following:
Inflammation can be dangerous in that it can cause further damage. As such, using medicine to limit inflammation can prevent that said further damage from occurring. Just make sure you do not take any of these medicines for a prolonged period as they can cause their damage, such as stomach or kidney issues.
5. Epsom Salt Bath
An Epsom salt bath can serve to soften your heels. This can aid in reducing any inflammation and swelling you have. This can lead to reducing some of the pain you are experiencing. An Epsom salt bath can also just feel good after a long day on your feet.
You can use an Epsom salt bath as often as you’d like, and it is considered one of the best remedies for treating heel spurs at home. That is because these baths use magnesium sulfate. Magnesium is one of the most critical minerals used in bone formation. It also uses calcium.
To make an Epsom salt bath, simply add two to three tablespoons of Epsom salt to a basin of warm water. Soak your feet for at least 10 to 15 minutes. You can then further massage your feet if you want. You can also add moisturizer.
Heel spurs can be incredibly uncomfortable and painful. Knowing what to do for heel spurs can help to alleviate some of that pain. You can even use any one of these remedies right in the comfort of your home.