If deposits of calcium build up on the heel bone, heel spurs can occur. The calcium deposits usually build up when the plantar fascia is stretched for the heel. This condition is common in people with flat feet and high arches. Also, it is common among women, who wear high heels regularly, and athletes, who run and jump.
Causes of heel spurs
Some of the most common causes of heel spurs include walking barefoot, jogging, or running on hard surfaces, tight calf muscles, wearing poorly fitted shoes, age, obesity, and diabetes.
Symptoms of heel spurs
There are usually no symptoms of heel spurs. Even though you can sometimes experience pain in the heel or the rear of the foot, especially when you are walking, jogging, or running.
Moreover, heel spurs can cause pain after a prolonged period of rest. But it can also lead to inflammation and swelling of the heels.
If you want to heal heel spurs, you need to do stretching exercises and make some lifestyle changes. In addition, there are numerous natural remedies that can beneficially relieve heel pain and treat heel spurs.
10 Natural treatments for heel spurs
Some of the most common natural remedies for heel spurs include:
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Apple cedar vinegar
Apple cedar vinegar is very beneficial for treating heel spurs. It can help eliminate calcium deposits from the heel spurs, relieve pain, and reduce inflammation.
Here is what you need to do:
- Apply apple cedar vinegar on a towel and place the towel in your shoe. Keep the towel moist during the day. Repeat this treatment for a week.
- Warm ½ a cup of apple cedar vinegar in a pan and add it to a tub filled with lukewarm water. Soak the feet in the solution 5 – 10 minutes, twice a day for 1 – 2 weeks.
- Mix a tablespoon of apple cedar vinegar, honey, and water. Consume it twice a day for 1 – 2 weeks.
2. Ice pack
Ice pack can be used to relieve swelling and inflammation caused by heel spurs. It can be used for muscle relaxation, too.
Here is what you need to do:
- Freeze a bottle of water and roll it under your foot for 10 – 15 minutes.
- Make sure you do not apply ice directly to the skin, as it may cause frostbite.
3. Baking soda
Baking soda is a perfect solution for heel spurs. The crystals found in baking soda can eliminate the deposits of calcium in the heel bone, and relieve pain and inflammation.
Here is what you need to do:
- Max water with ½ teaspoon of water. Apply the paste directly on the heel spur and fix it with a bandage or gauze. Do this twice a day until the spur is gone.
- Mix 2 tablespoons of apple cedar vinegar and 1 teaspoon of baking soda in a glass of lukewarm water. Consume it once a day for two weeks.
4. Epsom salt
Epsom salt is a natural treatment for heel spurs and inflammation.
Here is what you need to do:
- In a tub of warm water add 2 – 3 tablespoons of Epsom salt.
- Soak your foot in the tab for 10 – 15 minutes
- Massage the heel in circular motions to eliminate pressure
- Apply skin moisturizer before bedtime.
5. Coconut oil
If you want to eliminate heel spur, you can also use coconut oil. It helps relieve pain and get rid of heel spurs. Due to its content of calcium, coconut oil is great for healthy bones.
Here is what you need to do:
- Massage your foot with coconut oil. Let it stay for an hour to relieve inflammation and pain. Repeat this every morning until the pain is gone.
- You can also consume 1 tablespoon of extra-virgin coconut oil in the morning.
6. Flaxseed oil
Flaxseed oil is rich in alpha-linolenic acid, which is beneficial for relieving pain and inflammation.
Here is what you need to do:
- Heat ¼ cup of flaxseed oil in a pan.
- Dip cheesecloth into the flaxseed oil.
- Apply the cloth to the affected area and cover it with a piece of plastic.
- Hold a heating pad over the plastic for a couple of hours.
- Repeat this remedy once a day until the pain is gone.
7. Turmeric
Turmeric contains curcumin, which acts as a potent painkiller. If you consume turmeric on a regular basis, it will help you relieve inflammation and pain caused by heel spurs.
Here is what you need to do:
- In a cup of milk add 1 teaspoon of turmeric. Heat the milk at a low temperature. Consume it twice a day.
- You can also consume 500 mg – 1000 mg of curcumin 3 times a day for 6 weeks.
8. Alfalfa
Alfalfa is another beneficial remedy for treating heel spurs. It is rich in minerals, such as calcium and selenium, which are essential for healthy bone formation. Moreover, it can help relieve inflammation and pain.
Here is what you need to do:
- In a cup of boiling water add ½ – 1 teaspoon of alfalfa seeds.
- Cover it and let it simmer for half an hour.
- After you strain it, add honey.
- Consume this mixture 3 – 4 times a day until the pain is gone.
9. Borax
Borax is very effective at treating heel spurs. It also regulates hormones and minerals essential for healthy bone formation.
Here is what you need to do:
- In 4 cups of chlorinated water add ½ a teaspoon of Borax.
- Soak your feet in the solution for half an hour before going to bed.
- Repeat it on a regular basis for a couple of weeks.
10. Exercise
Doing exercises can help you enhance the plantar fascia and reduce pain caused by heel spurs.
Here is what you need to do:
- Do exercises, such as plantar fascia stretches or calf stretches twice a day, in the morning and evening.
- When you have free time, you can also do foot rotation.
Additional tips on treating heel spurs:
- Wear the right shoes to protect your feet
- Avoid wearing badly fitted shoes
- Maintain a healthy body weight
- Stick to a healthy and balanced diet
- Do yoga and meditation
- Acupuncture can help you relieve inflammation
- Get rid of stress
- Avoid standing for a prolonged period
- Before rising when you wake up stretch your feet
- Never go barefoot on hard surfaces
- Take magnesium and calcium supplements
- Keep the affected heel on daily sunlight to enhance recovery
- Try night splints
- When resting, keep your feet elevated
