{"id":5643,"date":"2019-04-15T03:20:34","date_gmt":"2019-04-15T03:20:34","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=5643"},"modified":"2021-03-30T19:14:57","modified_gmt":"2021-03-30T19:14:57","slug":"14-home-remedies-for-reducing-heel-spurs-pain","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-home-remedies-for-reducing-heel-spurs-pain\/","title":{"rendered":"14 Home Remedies for Reducing Heel Spurs Pain"},"content":{"rendered":"\n
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People who are suffering from the effects of heel spurs deal with pain whenever they try to walk or if they stand for long periods. The pain intensifies, if the affected individual is barefoot or wearing shoes or sandals with thin soles.<\/p>\n\n\n\n

Heel spurs occur due to the formation of calcium deposits on the heel bone, otherwise known as \u201costeophytes.\u201d These spurs are around a quarter of an inch long, and they aren\u2019t visible during the early stages of their development. However, if left untreated and unmanaged, heel spurs may grow to the point where they are visible as small bumps on the heel of your foot.<\/p>\n\n\n\n

Doctors treat heel spurs using medication to manage swelling and pain symptoms. The situation is chronic, and due to the complexity of the nerves and joints in the foot, many doctors are hesitant to operate on the affected heel. <\/p>\n\n\n\n

Here are eight home remedies to help you deal with managing your condition at home.
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1.    Change Your Diet<\/h3>\n\n\n\n

The first home remedy for reducing your heel spurs \u2013 is changing your diet to eliminate inflammatory foods. Refined carbohydrates<\/a>, such as sugar and flour create inflammation in the intestinal walls, increasing inflammation in the digestive system.<\/p>\n\n\n\n

This systemic inflammation spreads to every other region of the body \u2013 including the bones and soft tissue. Inflammation dramatically increases symptoms of pain and swelling associated with heel spurs. Changing your diet to include fewer carbs and more sources of healthy fats, whole grains, and sprouts will go a long way to reducing your symptoms of heel pain.<\/p>\n\n\n\n

We recommend adding fish oil to your diet to reduce symptoms of inflammation further. Fish oil contains the Omega-3 fatty acids known as DHA and EPA. Both of these compounds have excellent anti-inflammatory properties that prevent the occurrence of systemic inflammation.<\/p>\n\n\n\n

Reduce your consumption of alcohol and sugary soda, and drink more alkaline water. Alkaline water reduces the acidity in your body, preventing inflammatory disease.
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2.    Use Essential Oils<\/h3>\n\n\n\n

Those people affected by heel pain should consider massage therapy with essential oils<\/a> to relieve their pain symptoms and prevent the onset of inflammation in the heel, ankle, and foot. Bone spurs don\u2019t always present symptoms of pain unless they are large or develop in clusters on the heel bone. <\/p>\n\n\n\n

If your bone spurs are making it difficult to walk, then essential oil therapy is a viable option. We recommend you try lavender oil for its therapeutic relief on managing nervous system disruption caused by the pain, inflammation, and skeletal distress caused by bone spurs.<\/p>\n\n\n\n

Add a few drops of lavender oil to your bath water and soak in the tub for 20-minutes to relieve the stress. Add some rosemary or tea tree oil to a cotton ball, and massage it into your heel. These oils have strong pain-relief and anti-inflammatory properties that help reduce symptoms of pain associated with bone spurs.
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3.    Soak in Epsom Salts<\/h3>\n\n\n\n

Those people suffering from pain and inflammation symptoms as a result of the development of bone spurs can try an Epsom Salt <\/a>bath. Epsom salts contain a significant quantity of magnesium, the mineral that assists the body with assimilating calcium into the bones. This mineral is vital for anyone with bone spurs, as the condition typically occurs due to the bones leeching calcium that ends up creating deposits, or osteophytes, on the heel bone. <\/p>\n\n\n\n

Increasing your calcium intake enhances bone density, making it a must-have supplement for anyone suffering from the effects of degenerative bone disease. People with high magnesium intake are less at risk of developing conditions like arthritis and bone spurs.<\/p>\n\n\n\n

Add a cup of Epsom salts to a gallon of hot water and soak your feet for 30-minutes each day. Your skin absorbs the magnesium in the water, sending it to your bloodstream where it enters the skeletal system.
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4.    RICE<\/h3>\n\n\n\n

The acronym, RICE \u2013 stands for Rest, Ice, Compression, and Elevation. Sit down on the couch and raise your leg above the height of your hip. Take a bag of frozen peas and wrap it in a dishtowel, then apply it to your heel. Ice for 5-minutes on, then 5-minutes off. <\/p>\n\n\n\n

Repeat this ice treatment <\/a>until you experience relief from symptoms of pain and swelling. Make sure you don\u2019t apply the ice pack directly to your skin without wrapping it first \u2013 or you\u2019ll feel the effects of an ice-burn.<\/p>\n\n\n\n

Wearing compression socks can help mitigate the sensations of pain and signs of inflammation. These socks feature a unique design, providing compressive support to the heel, ankle, and the front of the foot by compressing the soft tissues in your heel, providing better protection against the impact of heel-strike when walking.<\/p>\n\n\n\n

The best cure for excruciating heel spur pain \u2013 is rest. Take it easy and don\u2019t place unnecessary pressure on your heel. IF you have to move around while the pain is still intense, consider using a walker or crutch to shift your weight off of your heels.
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5.    ACV Soak<\/h3>\n\n\n\n

Apple cider vinegar<\/a> is an effective natural treatment for any systemic inflammation you experience in your body. ACV gets its anti-inflammatory properties from the beneficial bacteria and enzymes found in the vinegar. The industry refers to these compounds as, \u201cthe mother,\u201d and you\u2019ll notice it appear as a brown suspension in the vinegar.<\/p>\n\n\n\n

Dab a cotton ball in ACV, then place it on your heel and cover with a bandage. Leave the cotton ball on your skin for 20-minutes before removing. The beneficial compounds in the apple cider vinegar pull the excess calcium deposits from your heel, preventing the advancement of heel spurs.<\/p>\n\n\n\n

We recommend that you use the unfiltered version of ACV for your treatment. The filtering process removes all of the beneficial enzymes and bacteria from the ACV, rendering it a useless home remedy for anything other than flavoring food. Read the label before you buy your ACV, and ensure that you\u2019re purchasing an unfiltered product.
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6.    Baking Soda<\/h3>\n\n\n\n

Everyday items found in your kitchen make excellent home remedies for treating the pain associated with heel spurs. Baking soda has many surprising benefits for the body, including reducing the inflammation and pain symptoms. <\/p>\n\n\n\n

Baking soda<\/a> is a natural alkaline booster. Adding a teaspoon of baking soda to a gallon of water improves the pH profile, turning regular tap water into alkaline water. Drink this water throughout their day to reduce levels of acidity in your body that lead to the formation of bone spurs. <\/p>\n\n\n\n

Take a teaspoon of baking soda and add a few drops of water. Mix the ingredients into a fine paste, and apply it to the heel \u2013 then cover with a bandage and let it soak into the skin for 30-minutes. Supposedly, the baking soda pulls the calcium deposits from your heels, reducing swelling and pain, while preventing the growth of heel spurs. Repeat this treatment twice a day for best results.
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7.    Coconut Oil<\/h3>\n\n\n\n

When the heel develops calluses or thickening of the skin \u2013 it can lead to an exacerbation of pain and inflammation symptoms associated with heel spurs. Therefore, it’s vital that you maintain the health of the skin on your feet. <\/p>\n\n\n\n

Try using coconut oil<\/a> to replace your regular foot moisturizer. Coconut oil contains medium-chain triglycerides that reduce inflammation and pain symptoms when absorbed through the skin. The high saturated fat content of coconut oil also makes it an ideal moisturizer for the skin. <\/p>\n\n\n\n

Coconut oil is solid at room temperature, so dip your finger into the tub and massage the oil into your heel every morning after your shower, and every evening before you retire to bed. This moisturizing strategy keeps the skin on your heels soft and supple, reducing symptoms of pain and inflammation caused by bone spurs. Swap your vegetable cooking oils for coconut oil to enhance your intake of healthy fats as well.
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8.    Turmeric<\/h3>\n\n\n\n

Turmeric <\/a>is the bright yellow spice, also known as saffron. Turmeric has potent anti-inflammatory properties that assist the body in reducing the symptoms of inflammation and pain associated with heel spurs. Unfortunately, turmeric does not have good bioavailability, meaning that the body does not absorb much of the ingredients in the spice.<\/p>\n\n\n\n

To enhance the bioavailability, mix some black pepper into the turmeric. The piperine in the black pepper increases the body\u2019s uptake of turmeric by as much as 3,000-percent. If you don\u2019t like handling turmeric \u2013 because it stains everything it touches yellow, then try using a curcumin supplement.<\/p>\n\n\n\n

Curcumin is the compound found in turmeric that gives it it\u2019s anti-inflammatory properties. Most curcumin supplements come fortified with piperine to enhance bioavailability, and you don\u2019t have to worry about it staining your hands, clothes, tongue, and lips.<\/p>\n\n\n\n

Consume 1 to 2-grams of curcumin per day to combat the inflammation caused by heel spurs.<\/p>\n\n\n\n\n\n\n\n

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9. Compression Socks<\/h3>\n\n\n\n

People who are dealing with heel spurs should consider wearing compression socks<\/a> to relieve symptoms of pain and discomfort associated with the condition. Compression socks work by providing compressive support to the ankle, sole, heel and ball of the foot. The action of compression socks is similar to sports tape. <\/p>\n\n\n\n

The compression zones assist the circulatory system, driving blood up from the feet back towards the chest. People who stand on their feet for extended periods may benefit from the compressive effect of compression socks and the way they enhance circulation.<\/p>\n\n\n\n

Compression socks support the heel pad, reducing pressure on the spurs. We recommend you purchase a few pairs of compression socks and wear them throughout the day. Remove the compression socks when you go to bed, as they have no effect when you\u2019re lying flat. <\/p>\n\n\n\n

People with heel spurs will gain some pain relief from using compression socks, as well as prevent the advancement of existing spurs.
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10. Assistive Walking Devices<\/h3>\n\n\n\n

Seniors are the most significant high-risk category for developing heel spurs. As we age, the bones start to leach calcium<\/a>. If the circulatory system is not robust enough to carry away the calcium, then the mineral begins to form deposits on the heel, known as, \u201costeophytes.\u201d <\/p>\n\n\n\n

These spurs start small but grow to a significant size over the decades to come, producing pain symptoms when the senior stand on the affected foot. Assistive walking devices allow the senior to get around without limping to compensate for the pain caused by the heel spur.<\/p>\n\n\n\n

Assistive walking devices include canes, walkers, and wheelchairs. While the senior may be reluctant to use these devices, if they can get over their pride, then they typically experience a significant boost to their quality of life.<\/p>\n\n\n\n

The type of assistive walking device used by the senior depends on the extent of the heel spurs. Some seniors may have spurs in one foot only. Choose the model that removes the pressure and pain from your heels.
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11. Wear Comfortable Shoes<\/h3>\n\n\n\n

Heel spurs produce sharp, intense sensations of pain that run from the heel toward the ankle. Some patients describe the pain as similar to standing on a thumbtack. The type of footwear you use makes a significant contribution to relieving pain symptoms in affected individuals.<\/p>\n\n\n\n

Seniors <\/a>should consider wearing shoes with a thick, cushioned heel. The extra padding helps to relieve pressure on the spurs, reducing sensations of pain when walking or standing. Avoid wearing minimalist shoes or sandals. The thin sole on these shoes will exacerbate pain symptoms and may cause the formation of more osteophytes.<\/p>\n\n\n\n

Make sure you choose a shoe that suits the arch of your foot. Sports shoe manufacturers make different models to suit different foot types. If you have fallen arches, choose a shoe with excellent mid-sole support to maintain the structural balance of your foot. When the foot is in structural alignment, there\u2019s less pressure on the heel., resulting in a reduction in pain symptoms.
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12. Orthotics<\/h3>\n\n\n\n

Patients with heel spurs can gain relief from pain symptoms with the use of orthotics. Orthotics are special inserts for your shoes, custom-designed by a podiatrist<\/a>. To get a pair of orthotic inserts, you can either purchase them from your local pharmacy or make an appointment with your podiatrist for a custom fitting.<\/p>\n\n\n\n

Seniors with severe heel spurs should consider seeing a podiatrist. The doctor examines the feet, looking for evidence of the spurs and their development., the podiatrist may make you walk on a treadmill, while they use specialized cameras that analyze your walking gait.<\/p>\n\n\n\n

The podiatrist takes the data from your examination and the walking test and designs a custom set of orthotics for your shoes. These orthotics help maintain the structural integrity of your foot while relieving pain symptoms produced by heel spurs.<\/p>\n\n\n\n

The inserts you buy at the local pharmacy or from health retailers online lack these customized features and may not produce the same results as the podiatrist’s orthotics.
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13. Stretch Your Feet<\/h3>\n\n\n\n

Keeping your feet supple and flexible goes a long way in preventing the onset of heel spurs. Stretching <\/a>your feet can also help you cope with the pain symptoms of existing heel spurs as well. For your stretching set, we recommend that you start by using foot flexes. <\/p>\n\n\n\n

Sit cross-legged and draw one foot close to your groin. Turn your sole up toward the ceiling and stretch it toward your chest. Hold this position for 5-seconds and then release. Repeat for 3 sets of 8-repetitions.<\/p>\n\n\n\n

Stretch the calves by standing with the toes touching the wall. Extend one leg out straight behind you, and bend the knee against the wall to allow your thigh to sink 45-degrees. <\/p>\n\n\n\n

You\u2019ll feel the stretch in the calve muscle. Hold the pose for 10-seconds and release. Repeat on both sides for 3 sets of 8-reps. Repeat these stretches every day in the morning and before you go to bed for the best results.
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14. OTC Medications<\/h3>\n\n\n\n

Heel spurs produce symptoms of pain and inflammation. In some cases, patients with multiple spurs may find it challenging to place any weight on foot at all. As a result, the patient must rely on assistive walking devices to get around. <\/p>\n\n\n\n

When pain becomes too severe to manage doctors may recommend that patients use over the counter painkillers and anti-inflammatory, such as Advil, ibuprofen<\/a>, and aspirin to manage their symptoms.<\/p>\n\n\n\n

Doctors are hesitant to provide prescriptions for stronger painkillers, such as opioids, as they may be habit-forming, and result in the patient becoming addicted to the substance. Opioid overdose is now the leading cause of death in people under the age of 50-years old in the United States. <\/p>\n\n\n\n

Therefore, seniors and other patients with extreme pain symptoms may have to find alternatives to soothe their pain symptoms, which may include solutions like ultrasound therapy and surgery. However, many doctors may refuse to perform surgery on seniors due to complications with the anesthetic.  
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