How to Get Rid of Heel Spurs

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Heel spurs are tiny calcium deposits that can develop near the base of your heel bone, typically in conjunction with a condition known as plantar fasciitis. Heel spurs themselves are not believed to cause pain, but plantar fasciitis, inflammation of the plantar fascia (a connective tissue that forms the arch of the foot) can be excruciatingly painful. Plantar fasciitis doesn't usually develop overnight. Instead, it is most often a repetitive stress injury that can occur at any age, but which is most prevalent in middle age. Getting rid of the pain associated with heel spurs can require months of treatment, and in some cases correction of plantar fasciitis requires surgery or other more drastic measures. This article will use the term "heel spur" interchangeably with "plantar fasciitis," though it is important to understand that they are different, and one can be present without the other.

Steps

1. Use orthotic inserts. Many people find that the use of shoe inserts helps treat their heel spur. Heel cups can reduce strain on the plantar fascia, and arch supports can prevent overpronation. Be sure to wear the orthotic in all your shoes, not just, for example, your running shoes. There are a wide variety of over-the-counter orthotics, and you may need to experiment a bit to find the insert that works for you. You can also get custom-fitted orthotics prescribed by your doctor.
   
2. Get a diagnosis. There are other possible causes of pain in the lower rear part of the foot, including a ruptured plantar fascia--this is usually a sudden injury--or nerve entrapment. While these conditions are less common than heel spurs, it's still a good idea to check with your doctor. An x-ray will typically reveal a heel spur as a hook-like growth on the calcaneus (heel bone).
   
3. Cut back on your activity. In some cases, heel spurs can be so painful that it's hard to put any pressure on the foot. If you feel pain developing, take action quickly to prevent this from occurring. Give your foot a few days rest, and then temporarily cut back on your exercise regimen and look for possible causes of the problem. For example, did you recently start a new running route, or did you injure your other foot so that you are walking differently? If you take immediate action, self-treatment will be more effective, and you'll likely be able to continue with a "normal" level of activity throughout your treatment.
   
4. Ice the affected area. Applying an icepack can reduce inflammation of the plantar fascia, and is especially useful for the initial onset of pain or a reaggravated injury. Ice the area for 10-15 minutes, moving the icepack around, and then wait at least a half-hour before icing again. Rolling your foot over an iced can or bottle is a great way to target plantar fasciitis swelling.
   
5. Take anti-inflammatory medication. Over-the-counter anti-inflammatory medications sometimes work wonders in reducing the initial pain of the plantar fasciitis. Once the inflammation has been alleviated, you should discontinue the use of medication.
   
6. Get good shoes. Overpronation, a flattening of the arch of the foot beyond where it's "supposed" to go, is the most common culprit. Overpronation should not be confused with "flat feet." Shoes that are worn out commonly cause overpronation. Take off your shoes and bend them. They should not bend at the arch or heel, but rather only at the ball of the foot. If your shoes do bend behind the ball of your foot, replace them. Make sure to get shoes with good arch support and overall mobility support.
   
7. Stretch your calf muscles. You should always stretch before working out, of course, but if you are developing heel spurs it's essential to stretch your calf muscles more regularly. Gently stretch your calves by doing a typical wall stretch. Be sure to start stretching gradually, and move slowly. Stop if you feel pain beyond what you would normally feel while stretching.
   
8. Do towel curls. Towel curls can strengthen the muscles in the arch of the foot. Place a small towel on the floor and then pull it toward you using only your toes--keep the rest of your foot stationary. Do about 20 seconds of these three times a day.
   
9. Another DIY technique is simple, but gets great results for many sufferers. Find a golf ball (a used one is fine) and keep it on the floor under your desk, or by another chair where you sit often. Wearing a sock on the affected foot, gently place your foot on top of the ball, then roll the ball up and down the length of your foot, roughly in the middle. It will probably feel tender at first; just do as much as you can tolerate without too much pain. A few brief sessions per day work better than one long one. Increase pressure gradually over several days. [Lots of people say this "hurts so good."] What you are doing is slowly stretching the overly-tight plantar fascia, and slowly the "hook" on the heel bone recedes. When your pain is gone, just do it now and then to prevent recurrence.
   
   • Prescription anti-inflammatory medications can sometimes reduce swelling of the plantar fascia when over-the-counter medications can't. In severe cases, your doctor may prescribe cortisone injections. This treatment used to be more common, but there is the possibility of complications.
     
   • Shockwave therapy, known as ESWT, uses the same technology often used to break up kidney stones. It should generally be considered only after other treatment measures have failed for 6 months. Shockwave therapy is about 75 percent effective in treating heel spurs.
     
   • Surgery for plantar fasciitis is, fortunately, less common than it used to be, but it may be the only hope in some cases. It's generally considered to be about 50 percent effective.
     
   • Many people find relief from plantar fasciitis through the use of a night splint. This is a device that holds the foot in position where it is tilted upwards, usually with an adjustment for how much upward pressure is placed on the toes. It is worn, as the name implies, while sleeping. This stretches the facsia gently and relieves the pain over time. Many variations in design of night splints are available or you can find directions online for approximating the effect by using medical adhesive tape.
     
   
   

Video

Tips

• Be patient and diligent with your treatment regimen. Orthotics and stretching may only be effective after several months. Consider, however, that it may have taken years for your heel spurs to develop.
  
• Don't walk barefoot when you're afflicted with heel spurs. Wear supportive shoes, even around the house, to avoid overpronation.
  
• Going barefoot as often as you can may prevent foot problems before they occur.([1])([2])
  
• Taping or splinting the foot is sometimes effective, especially if you must participate in vigorous athletic activities.
  
• Overweight people are far more prone to heel spurs. Lose weight now to avoid heel spurs in the future or to help in your treatment.
  

Warnings

• This article is intended as a general guide only. Always consult your doctor with any medical question.
  

Related wikiHows

• How to Stretch Your Calves
  
• How to Avoid Heel Pain and Plantar Fasciitis
  
• How to Get Your Orthotics to Stop Squeaking
  
• How to Choose Comfortable Walking Shoes
  
• How to Start Walking for Exercise
  
• How to Begin Running
  
• How to Get Rid of a Thigh Cramp
  

Sources and Citations

• Dr. Pribut - Research source.
  
• HeelSpurs.com - Research source.
  

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