How to Treat Heel Spurs

Heel spurs develop when calcium deposits form on the heel. The cause is usually due to excessive stretching of the ligament of the heel, usually from over-pronation. Knowing the cause of the over-pronation makes treatment easier.

Difficulty: Easy

Instructions

Things You'll Need:

• Flat shoes
• Heel cushions
• Ice Packs
• Ice packs

1. Lose weight if your are overweight. Excess poundage puts extra pressure on the feet, and especially the heels. For chronic heel pain associated with spurs, weight reduction often helps reduce heel pain and swelling.

2. Throw away your high heels, or at the least, wear heels sparingly. Heel spurs are much more common in women than in men because of the sytle of ladies' footwear. High heels cause excessive stretching of the heel ligament, and increase stress and trauma to the arch and heel.

3. Wear shoes with good motion control to help stabilize the heel.

4. Stretch before exercising. Gently warm up the ligaments of your feet and legs with slow and easy knee bends, toe curls and rotating the ankles in circles.

5. Add cushioning to the heels of your shoes. Consider adding a heel cradle or cup, available where orthopedic-style shoes are sold.

6. Raise the heel of your shoe with a heel cushion.

7. Apply an ice pack to your heel, if the heel becomes painful and swollen.

8. Ask your doctor about ultrasound, physical therapy and "strapping," to avoid the need for heel spur surgery.

9. See a doctor for an injection of steroid administered near the heel. Steroids can reduce pain, inflammation and swelling.

Tips & Warnings

• Toe curls are done by placing a towel on a kitchen floor and curling your toes, trying to pull the towel to you.

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[Maggers]

on 1/6/2009 Please check spelling and grammar of main text:

'if your are overweight'???

[Elizabeth]

on 1/28/2007 There is a simple stretch that can be done (see http://www.latimes.com/features/health/la-he-plantar13nov13,1,5726009.story?coll=la-headlines-health&ctrack=1&cset=true). I developed painful heel spurs after wearing inappropriate footwear everyday. Now I do this stretch first thing every morning and my pain is reduced significantly. I've pasted it below directly from the link above:

Recovery stretch
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Got a hurtin' heel? The following exercise can speed recovery from plantar fasciitis. The best time to do the stretch is immediately after the foot has been immobilized for a while, such as when you first get out of bed or the car.

• Sit upright in a chair, barefoot. Place the ankle of the affected foot on the opposite knee.

• Using the same hand as the affected foot, reach across and grab the toes.

• Flex the ankle forward and pull the toes toward shin.

• To test the stretch, place the thumb of your other hand on the bottom of the foot. You should be able to feel the cord-like plantar fascia running the length of the foot.

• Hold the stretch for a count of 10, then relax. Repeat 10 times. Perform the sequence at least three times a day.