Heel Pain

Published on June 15th, 2013 | by Tom


How to Cure Heel Spurs

Heel Spur is one of the most common types of overuse injuries which have comprises fifteen percent of all adult complaints of the foot. If you get a heel spur, the bottom of your foot near your heel will be painful after you have exercise or sit for a long period.

Usually, the heel spur itself is painless, but it will generate pain when the surrounding tissue becomes inflamed. You may know the terrible heel pain once it happens. But there are things to ease the pain and help you get rid of heel spurs eventually.

1. Do stretching exercises to strength and lengthen plantar fascia (a key part for heel spur). You can do the plantar fascia stretch in the morning when your foot has been rest for a night. Cross the injured foot over the knee of other leg and grasp the toes toward you gently. Use a towel to help you if you can’t reach the toes.

2. Ice your foot with a frozen juice. Get one of the 12-ounce cans and place the frozen juice can on a folded towel. Set the arch of your bare foot on the juice can and roll your foot over the can. Repeat this 4-5 times a day and for each tine 5-10 minutes is recommended.

3. Apply a mixture of apple cider vinegar, molasses, and baking soda on the heel spur. This is said to be an effective home remedy for heel spur treatment.

4. Massaging the heel spur with coconut oil also works well for heel spur.

5. Orthopedic molds and night splints can stretch your plantar fascia while you’re sleeping, so, you can try to wear the mold or splint and warp a bandage to set it in place while you sleep.

6. Take medicine to ease the pain. Aspirin or Advil is good for inflammation that can cause your heel spur pain.

7. Pay attention to the shoes recommendations. Choose the appropriate size of your shoes to ensure a good fit. Make sure you can wiggle the toes freely inside the shoe and the space between your tallest toe and the end of the shoe is enough. Birkenstock sandals are proved to be a good choice.

8. Inserting orthotic device in shoes may be a recommendation by podiatrist. It can help aligning the bones in your foot and cushioning your heel.

9. Seek for surgery help if the condition is not get better with nonsurgical treatments.



image via [footnankledoc]

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