Heel Spur Treatment: Most Simple Self Care Tips
Numerous treatments and medical procedures are available to relieve heel pain. But before you consult the doctor or a specialist, there is a lot that you can do yourself, especially in the initial stages of heel spurs. And the sooner you approach the problem, the more chance of a cure.
Following are the most simple ways to relieve heel pain:
Rest or Reduced Activity:
The first and most imperative thing you can do for your feet is: By (temporarily) stopping sports or running, the inflammation can be controlled and the pain relieved. It is essential that you keep as much rest as possible and also limit your normal walking activities. This also means, for example, less standing on hard floors for your profession.
Massage the bottom of the foot
With a simple foot massage, you can achieve a lot when it comes to reducing pain under the heel. Especially immediately in the morning, before you get out of bed. You can use one or both hands and push hard into the foot cavity to relax the tendon plate. Do this for about 3 to 4 minutes.
An even better (and more straightforward) way is to use a tennis or golf ball (or a full can or bottle) and roll it back and forth under the foot, from the heel to the toes. You can do this first while sitting and then, for extra pressure, while you are standing. Three to four minutes is effective, perhaps 2 to 3 times a day (for example, if you watch TV or sit at your desk).
Stretching of the Calf
People suffering from plantar fasciitis, the first few steps in the morning are the most difficult and the most painful. An exercise that you can do before you get up in the morning is stretching the calf. The purpose of this is to make the calf muscles longer and more flexible. The result is that the pressure and traction on the plantar fascia (tendon plate under the foot) decreases.
Hold an ice pack (or a tea towel filled with ice cubes) for about 5 to 10 minutes at the bottom of the heel. Or freeze a plastic bottle with water and gently roll it back and forth under your foot for at least 10 minutes. You can do this before you go to bed and also in the morning when you get up.
There are some prescription drugs available that you can take to reduce pain and inflammation in the heel. These are “non-steroidal” anti-inflammatory drugs, such as Ibuprofen, or you can take aspirin. Some of these drugs are supplied as cream. You can simply lubricate it on the affected area.
Make the necessary lifestyle changes
Some people suffer from heel pain due to weight gain. Over the years they have arrived, and the feet can no longer support the extra weight. Our feet are made to carry an average weight, consistent with our height and body shape. Excess weight will eventually cause damage to the feet.
Wear corrective soles
For many people who suffer from heel pain, the solution is as simple as finding the right type of supportive sole. Correction soles help to address the cause of the problem: in many cases, inflammation occurs on the tendon plate because it is stretched excessively and lengthily as a result of overpronation.
Note: Although the tips above have proven to work for many people, they are not an immediate solution. It can take 1 or 2 weeks of the constant application before your pain level begins to drop. If you feel no development after a few weeks of self-treatment, it is time for professional medical assistance.