heel spur: causes, symptoms and treatments you can do at home

what is a heel spur?

A heel spur, also known as a bone spur, is a bony protrusion that extends from the bottom of the heel bone, where it connects to the plantar fascia, the ligament running between the heel and the ball of the foot. Approximately 15% of people are affected by heel spurs.

These growths develop gradually, and many individuals are unaware they have a heel spur until they experience heel pain and seek treatment. Although surgical removal is an option, healthcare providers generally advise non-surgical methods to alleviate the symptoms associated with heel spurs.

what causes heel spurs?

Heel spurs can be caused by various factors, including:

• Excessive Stress on the Heel: Activities like jumping, jogging, or running on hard surfaces can place undue stress on the heel.
• Underlying Medical Conditions: Conditions such as arthritis can contribute to heel spur formation.
• Obesity: Excess weight puts additional pressure on the heels, increasing the risk of developing heel spurs.
• Improper Footwear: Not using appropriate footwear during exercise or daily activities can exacerbate heel issues.
• Athletic Activities: Athletes who frequently run or jump are more prone to heel spurs due to repetitive stress.
• Age: The risk of heel spurs increases with age as the body undergoes natural wear and tear.
• Diabetes: This condition can affect foot health and increase the likelihood of heel spurs.
• Poorly Fitted Shoes: Shoes that lack proper arch support or are poorly fitted can contribute to heel spur development. 

what symptoms heel spurs?

• Intense Pain: Experiencing severe pain while running, walking, or jumping.
• Sharp Heel Pain: Feeling a sharp pain in your heel when standing up after sitting for a while or upon first getting up in the morning.
• Swelling and Redness: Noticing swelling and redness in the foot.

treatments you can do at home:

Magnesium

Magnesium is crucial for healthy bone growth and formation. Boost your intake with magnesium-rich foods such as bananas, spinach, avocados, black beans, pumpkin seeds, lentils, dried figs, and brown rice. For pain relief, try Epsom salt: dissolve a cup in a bucket of lukewarm water and soak your feet for 15-20 minutes.

Vitamin B5

Vitamin B5 accelerates the healing process. Incorporate foods high in this vitamin into your diet, like avocados, eggs, salmon, lentils, and sunflower seeds, to speed up recovery.

Apple Cider Vinegar

Apple cider vinegar (ACV) can help treat heel spurs by reducing excess calcium deposits and alleviating pain. Mix one tablespoon of raw, organic ACV with a glass of lukewarm water and drink twice daily for two weeks. Alternatively, add half a cup of ACV to a bucket of warm water and soak your feet for 10-15 minutes, twice a day for two weeks.

Coconut Oil

Coconut oil is a versatile remedy for heel spurs. Its natural moisturizing properties and calcium content support bone health and provide pain relief. Massage the affected area with warm coconut oil every night before bed.

Ice Pack

Using an ice pack can help reduce swelling, redness, and inflammation. Wrap ice cubes in a towel and apply to the affected area for 10 minutes. Use this method whenever you experience pain or after a long day to prevent flare-ups.

Baking Soda

Baking soda can effectively ease heel spur pain and reduce inflammation. Create a paste by mixing one tablespoon of baking soda with water, apply to the affected area, and let it dry completely. Repeat this process 2-3 times a day for at least two weeks.

A Proper Diet

Maintaining a balanced pH level in your body helps prevent calcium buildup. Focus on alkaline foods by:

• Eating fruits and vegetables high in potassium
• Consuming raw foods
• Including green leafy vegetables in your diet
• Drinking a glass of lemon water daily
• Avoiding processed foods

prevention

Immediate Changes

• Opt for Softer Surfaces: If you jog or run, prefer softer surfaces like grass or tracks over hard ones like sidewalks.
• Wear Supportive Footwear: Choose shoes that fit well and provide adequate arch support.
• Use Footwear Indoors: Wear slippers or supportive shoes on hard floors like hardwood or tile.
• Adjust Your Walking Style: Modify your walking technique to reduce pressure on your heels.

Long-Term Changes

• Manage Weight: Losing weight can reduce the pressure on your feet.
• Modify Your Routine: Limit the amount of time you spend on your feet each day.

Factors Beyond Your Control

• Aging: As you age, your plantar fascia becomes less flexible and more susceptible to damage.
• Fat Pad Loss: Over time, the natural cushioning on the bottom of your feet diminishes.
• Foot Structure: Conditions like having high arches or wide feet are inherent and cannot be changed.

Physiotherapy has often proved to be a boon in obtaining relief from heel spur. If the pain of heel spur is interfering with your daily activities, get in touch with Portea physiotherapy services without delay.

portea’s other services

With Portea, you’re not just getting physiotherapy at home for Heel Spur; you’re gaining a partner in your journey to recovery and well-being. We also offer a range of superior healthcare services, including doctor consultations, medical equipment, nursing home care, and dedicated caretakers. Rely on us for top-tier healthcare solutions tailored to your requirements.

faq’s 

1. Are heel spurs the same thing as plantar fasciitis?

Plantar fasciitis occurs when the plantar fascia—a ligament stretching from the heel to the ball of the foot—gets overstretched or torn. This often results in sharp, stabbing heel pain that fluctuates throughout the day.

Heel spurs can develop as a reaction to the stress and inflammation caused by plantar fasciitis. As the body attempts to manage the stress, it creates extra bone tissue, forming a heel spur. 

2. How do healthcare providers diagnose heel spurs?

Healthcare providers usually start by examining your foot and discussing any physical activities that may have led to your heel pain. To confirm the presence of heel spurs, they often use X-rays, which are a standard diagnostic tool for identifying these bony growths

3. Do heel spurs go away without surgery?

Once formed, heel spurs are permanent. Surgery is the only method to physically remove a heel spur, but this is rarely necessary as heel spurs often don’t cause pain on their own. Treating the underlying condition that led to the heel spur, such as plantar fasciitis, typically helps alleviate any associated heel pain.

4. What are risk factors for heel spurs?

Risk factors for heel spurs include:

• Excessive Stress on the Heel
• Underlying Medical Conditions
• Inappropriate Footwear: 
• Age
• Athletic Activities

5. How do I take care of myself if I have heel spurs?

Once you have a heel spur, it remains a permanent condition. Fortunately, heel spurs often don’t cause pain. However, managing the symptoms associated with heel spurs is important. To do this, consider reducing activities that exacerbate your heel pain and ensure that you wear well-fitting shoes that provide adequate arch support.