Things You'll Need:
- Ice packs
- Anti-inflammatory drug
- Heel exercises
- Rest with your feet up
- Shoe inserts or good shoes
- Healthy diet
- Cranberry juice
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Step 1
Simple cooler lunch packTake an ice pack and place under the inflamed heel. Press steadily on it for at least 20 minutes. If you find the pack too cold for you, place a thin towel between your heel and the ice pack. Do this with both feet if they both are experiencing pain and inflammation. The cold temperatures cause the muscle tissues to shrink, relieving some of the inflammatory pressure.
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Step 2
Practice some stretching exercises. Place both hands against a wall. Move the painful heel behind you. Bend the front leg towards the wall, and then bend the leg that is behind you toward the wall also, until you feel a stretch in your heel area. Hold for 10 seconds. Repeat with the other leg. Do this exercise upon arising and before bed, and during the day if you get a chance. It will relieve the tension in the heels brought on by inflammatory pressure.
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Step 3
Anti-inflammatoryTake an aspirin or other inflammatory over-the-counter drug, such as ibuprofen or naproxen sodium (Motrin or Aleve). These will temporarily reduce the inflammation and pain in the affected heel.
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Step 4
Elevate the feet.Take a 15-minute break with your feet elevated. While this is not always possible, depending on your job or schedule, try to take a few minutes every day to elevate your feet. This relieves some of the inflammatory pressure.
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Step 5
Arch supportsAdd a shoe insert to your shoes or invest in shoes with good arches. This helps by putting the foot into its natural form and taking pressure off the heel and distributing it along the entire foot where it should be.
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Step 6
Cranberry juiceWatch your diet. Too many refined carbohydrates, sugar, salt and wheat products can all cause inflammation in every part of the body. Cutting back on or eliminating them temporarily can help in figuring out if your diet is part of the inflammatory problem. Consume some natural diuretics, such as cranberry juice.
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Step 7
Lose some weight. Any excess weight will cause inflammation in muscles and tissues. Even a weight loss of 5 to 10 lbs. will make a big difference in heel spur inflammation and pain.
