A heel spur is a bony growth of calcium around the tendons and ligaments where they attach to the heel bone. Heel spurs can be a constant source of aches in the foot, a pain similar to what you would experience with a toothache. You may experience stiffness or pain upon getting out of bed in the morning. When you place your weight on your foot to walk or push off to run, the pain can be severe and debilitating. This pain can decrease during activity once the muscles and tendons are loosened up, but it usually comes back afterward. If caught early, before the condition becomes severe, natural cures can help relieve the pain of heel spurs.
Rest
The pain associated with heel spurs is related to inflammation of the tendons that help flex the foot. This can make any weight-bearing activity, such as walking or running, extremely painful. Eliminate or reduce any activities that cause pain. Also, avoid quick movements, sprints and hills which can further aggravate the heel.
Stretch
Heel spurs can be caused by tight muscles that pull on the tendons around your heel and on the bottom of your foot, making the entire foot feel tight. Take some time each day to fully stretch your foot, arch, Achilles tendon and calves. Rolling your foot on a golf or tennis ball helps loosen the tendons on the bottom of the foot.
Ice
Cold helps reduce inflammation. Get an ice pack or bag of frozen vegetables and keep it on your heel for ten minutes at a time, two or three times a day. Do not apply the ice directly to the skin: Always wrap it in a towel to avoid frostbite.
Massage
A sports massage therapist who understands heel spurs and how to relieve the associated pain can be helpful. Massaging the entire foot and lower leg can help loosen tightness, break up scar tissue and adhesions, and relieve pressure on the heel spur.
Anti-Inflammatories
Anti-inflammatories can be helpful with heel spurs. If your doctor agrees, take a non-steroid anti-inflammatory, such as ibuprofen, to help reduce swelling and inflammation.
