I love hiking and taking long walks, but lately, I developed a heel spur which won’t go, and it becomes more and more painful. I’ve changed my footwear, but the pain is still there and it’s unbearable. So, I said that is time to see a physical therapist to get rid of my heel pain!
Since I didn’t need surgery, I was pleasantly surprised when the physical therapist recommended natural remedies mixed with some heel stretches, instead of prescribing over-the-counter medicines. Luckily, these home remedies were really helpful so, I managed to keep the heel spur under control and finally, get rid of it.
But, what is a heel spur, anyway?
Heel spurs are bony, hooklike protrusions on the back of the heel. They can be the result of injury to the band of connective tissue that runs across the back of the heel. The injury provides space for calcium deposits that build up and create the spurs. Heel spurs can be painful and bothersome, especially when wearing shoes.
Home Remedies For Heel Spurs…
1. Frozen Water Bottle
Ice has been used since forever to treat pain and inflammation. Since a bag of peas won’t help you roll your feet on it, you better freeze a water bottle.
- Roll it under your foot for 10 to 15 minutes. Do this as soon as you feel pain after a day of rigorous activity.
2. Apple Cider Vinegar In Your Shoes
I know it’s awkward, but apple cider vinegar is the solution for heel spurs. By placing an apple cider vinegar-soaked paper towel in your shoe will blast off the pain.
- Apple cider vinegar is a great remedy for treating heel spurs. It helps pull out excess calcium from the area of a heel spur, provides pain relief, and reduces inflammation. Make sure you keep the paper towel moist throughout the day for one week.
3. Add Heel Inserts To Your Shoes
Heel inserts are available at your local pharmacy and are the God for heel spurs.
- Orthotic devices or shoe inserts are used to control the excess motion… In some cases, orthotics can take pressure off plantar spurs, and heel lifts can reduce stress on the Achilles tendon to relieve painful spurs at the back of the heel.
4. Epsom Salt Foot Bath
Epsom salt is well-known for its anti-inflammatory benefits and can give you fast relief from pain.
- Take an Epsom Salt foot bath every evening before going to bed to soothe your heels, reduce inflammation and get rid of the pain.
5. Essential Oils Massage
Pure essential oils like rosemary or lavender can help reduce pain due to their anti-inflammatory properties.
- Just warm up one of the above oils slightly and rub it deeply but gently into your heel.
…and some easy-to-perform stretches.
My physical therapist recommended the below heel stretches which are perfect for any type of heel pain such as plantar fasciitis and Achilles tendon.