Heel spurs are small, raised calcium deposits that form near the base of the heel bone. Heel spurs can be caused by repetitive activities (such as dancing and running), or they can form due to plantar fasciitis. If the bottom of your foot near your heel hurts, you may have a heel spur. Relieve pain by attaching an ice pack (ice bag made of frozen gel) and taking ibuprofen. You can also use home treatments, such as wearing a splint and doing special stretches. If home remedies don't work, talk to your doctor about cortisone injections or surgery.
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Method 1 of 3: Trying Home Treatments
Step 1. Go to the doctor to get the right diagnosis so that the problem can be identified for sure
If you haven't gotten a diagnosis yet, see your doctor first before you try any home remedies. Some other conditions may have symptoms that are similar to heel spurs. Perhaps the doctor will run a physical examination and X-rays or CT scans to confirm the diagnosis and suggest appropriate treatment.
Ask your doctor about any home remedies you would like to use when you go to his or her clinic
Step 2. Wear a night splint to treat heel spurs while you sleep
A night splint is a brace that attaches to the leg, ankle, and lower leg that are sore at the same time. This splint will stretch the plantar fascia ligament while you sleep, which can help relieve pain.
- This device is usually called a "plantar fasciitis night splint" or "heel splint." You can buy it online, at a sports supply store, or at a medical supply store.
- These splints are produced in small, medium, and large sizes. Some are numbered such as shoe size.
- You may feel uncomfortable the first time you put on the device, but night splints have proven to be very effective.
- A night splint can keep the Achilles tendon and plantar fascia stretched while you sleep so that the fascial sheath will lengthen.
- A night splint will stretch the calf muscles and support the arch of the foot.
- Night splints should be used regularly every night. Otherwise, its effectiveness will decrease.
Step 3. Perform the plantar fascia stretch to loosen the ligaments
Sit on the floor with your legs straight out in front of you. Cross the leg affected by the heel spur over the knee of the other leg. Grasp your straight toes and slowly pull them toward your body. If you have trouble reaching your toes, wrap a towel around them and pull the towel off.
- Hold this stretch for about 10 seconds and repeat 20 times. If you wish, you can also change the leg that doesn't have the heel spur to stretch!
- Do the exercise in the morning before you get up or walk.
Step 4. Perform calf stretches to strengthen and lengthen the plantar fascia
Place your hands on the wall. Extend the leg affected by the heel spur behind the body, and keep the leg straight. Position the healthy leg in front with the knee bent. Push your hips toward the wall and hold this stretch for about 10 seconds. You will feel a pull in the calf muscles.
Repeat this stretch 20 times. You can also do this stretch on the healthy leg
Step 5. Try the dowel technique on the foot affected by the heel spur
Buy wooden dowels (round sticks) with a length of 15 cm and a diameter of 2 cm. Stand holding on to a bench, then place the painful area on a dowel and press firmly. Roll the dowel back and forth over the affected area for 1-2 minutes. At first the leg will be very painful, but it will gradually lessen as you continue the process.
Repeat this action several times a day. After a few days have passed, the pain will go away even though it is painful at first
Method 2 of 3: Getting Medical Treatment
Step 1. Go to the doctor and ask for a cortisone shot
Cortisone is a steroid with strong anti-inflammatory properties. Ask your doctor about plantar fascial cortisone injections to reduce inflammation and pain. Some general practitioners and health practitioners may be willing to give you this injection in their clinic, or refer you to a specialist for this procedure.
- Cortisone will usually start working within 3-5 days after the injection. The effects can last from a few days to several months (results may vary).
- Most people can safely undergo this treatment procedure.
- Cortisone injections usually work as a temporary solution and your doctor may limit the amount you can get. Giving multiple injections in the same area can rupture the plantar fascia.
- Remember, many conditions can cause heel pain beyond heel spurs.
Step 2. Get an orthotic pad from a podiatrist that's customized for you
These types of orthotic pads are usually more expensive than generic heel bowls and insoles that you can buy without a prescription. However, these pads are specially designed for your needs so they are very effective and beneficial in the long run.
If you take care of them properly, these orthotic pads can usually last up to five years
Step 3. Talk to your doctor about extracorporeal shockwave therapy or ESWT (extracorporeal shockwave therapy)
ESWT is a non-invasive medical procedure that is performed by delivering high-energy shock waves that are transmitted to the tissue around the heel. This can stimulate healing of damaged plantar fascial tissue.
- Usually you have to undergo ESWT as many as several sessions within the time frame that has been determined by your doctor. The pain may improve as soon as you undergo treatment, and the heel spur will begin to improve in a few days.
- ESWT does not give consistent results. This procedure is usually used as a last resort before attempting surgery.
- It's not known why ESWT works in some people. This may be because the shock wave causes inflammation in the treated area so that the body sends more blood to the area, which in turn promotes the healing process.
Step 4. Have surgery if other treatments don't work
Before performing surgery, doctors will usually provide home care for about 12 months. If other treatments do not relieve pain, consult a doctor for surgery. Surgery is not always successful in treating this condition and should only be done as a last resort. There are 2 types of surgery that can be performed by doctors:
- Instep plantar fasciotomy: this procedure is performed by partially removing the plantar fascia to reduce pressure on the nerves in the foot. Some of the possible complications that can arise include nerve injury, arch instability, and rupture of the plantar fascia. However, if the benefits to be gained from this procedure outweigh the risks, you can use this option.
- Endoscopic plantar fasciotomy: this procedure is very similar to an instep plantar fasciotomy, but uses a smaller incision to allow the heel spur to heal more quickly. This endoscopic procedure causes a higher rate of nerve damage. So, consider carefully before you choose this option.
Method 3 of 3: Reducing Heel spur Pain
Step 1. Avoid exercising and rest
As much as possible do not use the sore leg for at least one week. Think about the things that might be causing this problem while you rest, and find ways to work around it. Some of the things that can cause heel spurs include:
- Too much running, or running on hard surfaces like concrete
- Tight calf muscles
- Shoe that doesn't absorb shock well
Step 2. Attach the ice pack to the heel
Apply the ice pack to the heel for 10-15 minutes at least 2 times a day. Ice can help relieve pain and prevent swelling of the heel by reducing blood flow to the area.
You can also place your foot in a refrigerated can or bottle if you have plantar fasciitis that accompanies the heel spur
Step 3. Try to relieve pain using non-steroidal anti-inflammatory drugs or NSAIDs (non-steroidal anti-inflammatory drugs)
Some over-the-counter medications, such as naproxen and ibuprofen, can temporarily relieve pain and help reduce inflammation. When the heel spur has not healed, you can safely take this medicine every day as long as you follow the instructions for use listed on the package.
- Go to the doctor if painkillers can't relieve the pain from heel spurs.
- Go to the doctor if there is swelling in some joints, and anti-inflammatory drugs can't handle it.
Step 4. Purchase a heel cup or insole to protect the foot inside the shoe
This extra cushion can reduce pain when you stand or walk. Soft silicone heel pads are inexpensive and can be purchased without a prescription. You can also buy insoles without a prescription for a very cheap price.
- Use a heel cup cushion to help straighten the bones in your foot and protect your heel. Maybe your feet will sweat more when you wear a heel bowl. So you have to change socks and shoes frequently.
- Buy generic insoles at a shoe store or drug store. Press on the arch to make sure the sole doesn't come off. You can also take the insoles to a podiatrist to have them modified to fit your feet.
Step 5. Slowly return to daily activities
Usually, you will feel a lot of pain if you immediately do strenuous exercise that puts pressure or impacts on your heels. Understand your body condition and switch to other types of exercise such as swimming or cycling until the heel spur heals.
Tips
- Treating heel spurs takes a long time. You may have pain for several months before the heel spur heals.
- As much as possible do not use heels for a while. Apply heel pressure if you really need to.
- If you are a runner, stop running if the heel spur has not healed.
