Calcaneal spurs are tiny raised calcium build-ups that form at the base of the calcaneus. They can grow due to repetitive movements such as dancing or jogging, or accompany plantar fasciitis. If you feel pain in the sole near your heel, you may have a heel spur. Pain can be relieved with ice packs and ibuprofen. Try home remedies such as night splints and stretch marks as well. If these remedies fail, talk to your doctor about cortisone injections or surgery.
Attention: the information in this article is for informational purposes only. Before using any methods, consult your doctor
Steps
Method 1 of 3: Home Remedies
Step 1. Do not speculate about the causes of pain - visit a doctor and find out the exact diagnosis
Before starting any treatment, you need to see your doctor for a diagnosis. Other medical conditions can cause similar heel pain. The doctor will examine you and may order an X-ray or CT scan to confirm the diagnosis and recommend appropriate treatment.
Ask your doctor about home treatments
Step 2. Apply a splint at night to relieve your condition
This splint is a staple that attaches to the foot, ankle, and lower calf. While you sleep, the splint stretches the plantar ligament, which helps relieve pain.
- These night splints are often used for plantar fasciitis. They can be purchased at a pharmacy or sporting goods store, or ordered online.
- Small, medium and large tires are available for sale. Some manufacturers manufacture tires according to shoe sizes.
- A night tire can be uncomfortable at first. However, continue to apply the splint overnight as it is very effective.
- The night splint helps to keep the plantar fascia and the Achilles tendon stretched during sleep and thereby expands the fascial sheath.
- The night splint allows you to stretch the calf muscles and support the flexion of the foot.
- Irregular use will reduce the effectiveness of the night splint, so it should be applied every night.
Step 3. Stretch the plantar fascia to loosen the ligaments
Sit on the floor and stretch your legs in front of you. Place your injured leg over your healthy leg. Grasp the toes of the affected leg and gently pull them towards you. If you can't reach your toes, throw a towel over them and pull on it.
- Hold the stretch for 10 seconds and repeat 20 times. If you wish, you can change legs and stretch not only the diseased, but also the healthy foot.
- Do this exercise in the morning before getting out of bed.
Step 4. Stretch the calf muscles to strengthen and lengthen the plantar fascia
Place your palms against the wall. Leave the affected leg back (while keeping it straight). Bend your good knee and put it forward. Move your pelvis closer to the wall and hold this position for 10 seconds. In doing so, you will feel tension in the calf muscles.
Repeat the stretch 20 times. You can also do it for a healthy leg
Step 5. Use a round bar
Purchase a block that is 150 millimeters long and 20 millimeters in diameter from a hardware store. Place the block on the floor, lean on the bench, place your sore foot on the block and press down hard on it. Roll your foot back and forth for 1-2 minutes. You may experience a lot of pain at first, but it will gradually go away.
Repeat this exercise several times a day. After a few days, you will get used to it and will not feel pain, although at first the foot may hurt
Method 2 of 3: Medical Assistance
Step 1. Talk to your doctor about cortisone injections
This steroid has a strong anti-inflammatory effect. Ask your doctor to give you a cortisone injection into your plantar fascia to relieve inflammation and pain. If your doctor does not give these injections, they can refer you to the appropriate specialist.
- Usually, cortisone takes effect 3-5 days after the injection. Its effect can last from several days to several months.
- Cortisone injections help most patients.
- Usually, cortisone injections are a temporary solution and your doctor may want to limit the amount. Too many injections into the foot can rupture the plantar fascia.
- Keep in mind that heel pain can be caused not only by the heel spur, but by a variety of other conditions.
Step 2. Wear an orthopedic insert made specifically for you by your podiatrist
Typically, these inserts are more expensive than standard heel pads or insoles available from the store. However, orthopedic inserts are specially designed to fit your foot, so they are much more effective and durable.
If used correctly, orthopedic inserts can last up to 5 years
Step 3. Talk to your doctor about shock wave therapy (SWT)
SWT is a non-invasive procedure that sends high-energy shock pulses to the tissue around the heel. This method stimulates the healing process of damaged tissues of the plantar fascia.
- Typically, several UHT sessions are performed over a period determined by the doctor. Immediately after the sessions, the pain may intensify, and relief usually comes after a few days.
- UHT does not give consistent results. It is usually used as a last resort before considering surgery.
- The reasons why UHT helps some people are unknown. It is possible that the shock waves cause inflammation in the problem area, which promotes more blood flow and accelerates healing.
Step 4. If no other methods help, consider surgery
Before surgery, doctors usually recommend that you be treated at home for about a year and wear special shoes. If other methods do not help relieve pain, talk with your doctor about surgery. Surgery does not always get rid of a heel spur and should be considered a last resort. With a heel spur, two types of operations are performed:
- In a plantar fasciotomy, a portion of the plantar fascia is removed to relieve pressure on the nerves of the foot. The surgery can cause complications such as nerve damage, unstable flexion of the foot, and rupture of the plantar fascia. However, if the potential benefits outweigh the risks, your doctor may recommend this surgery.
- Endoscopic fasciotomy is similar to the previous operation, but in this case, small incisions are made to speed up healing. Note, however, that there is a higher risk of nerve damage with endoscopy.
Method 3 of 3: Pain Relief
Step 1. Take a short break and reduce your physical activity
Try to put as little stress on the sore foot as possible for at least one week. During this time, think about the possible causes and ways in which you can relieve the pain. The following factors may aggravate the problem:
- Jogging too often and jogging on hard surfaces such as asphalt
- excessive tension of the calf muscles;
- shoes with insufficient cushioning.
Step 2. Apply ice packs to the heel
Apply ice packs to your heel at least twice a day for 10-15 minutes. Ice relieves pain and reduces blood flow to the injured area, which helps prevent heel swelling.
If the heel spur is associated with plantar fasciitis, you can roll your foot over an ice-filled can or bottle
Step 3. Try non-steroidal anti-inflammatory drugs (NSAIDs) to relieve pain
OTC drugs such as ibuprofen (Nurofen) and naproxen (Nalgezin) help temporarily relieve pain and inflammation. They can be safely taken every day until your condition improves. Observe the instructions for use when doing this.
- If these medications do not help relieve heel pain, make an appointment with your doctor.
- See your doctor if your joints are swollen and anti-inflammatory medications are unresponsive.
Step 4. Purchase special heel pads or shoe insoles
Extra padding and insoles help relieve pain when standing or walking. Soft silicone pads are pretty cheap. No prescription is required to purchase special liners and insoles.
- Heel inserts help align the bones of the foot and reduce stress on the heel. Your feet can sweat more with pads, so change your socks and shoes more often.
- Purchase special insoles from a drugstore or shoe store. These insoles support the curve of the foot. You can also order custom insoles from a podiatrist.
Step 5. Gradually resume normal physical activity
Often, a heel spur causes severe pain that prevents intense exercise. Listen to your body and try to do sports that don't put a lot of stress on your heels, such as swimming or cycling, until your condition improves.
Advice
- Heel spurs take time to heal. You may experience pain for several months before the spur heals.
- Try to put less weight on your heel. Step on it only when necessary.
- If you are jogging, stop running until the pain goes away.