What is Good for Heel Spurs?
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What is Heel Spur, What Causes It?
The formation of calcium deposits on the underside of the heel bone creates a heel spur. It is especially common among athletes who run and jump a lot. It is also common in women who wear high-heeled shoes.
Heel spurs can happen to anyone. Risk factors include walking barefoot on hard surfaces, running on hard surfaces, wearing unsuitable shoes, standing for long periods of time, advanced age, diabetes, and obesity. Heel spurs are manifested by pain in the heel during activities such as walking and running. Some people feel a pain as if a nail has pierced their feet. People with heel spurs may also experience swelling and inflammation in the heels. Heel spurs can be easily treated with stretching exercises and certain lifestyle changes.
What is Good for Heel Spurs?
» Ice
You can use ice to reduce pain and control inflammation and swelling caused by heel spurs. Ice also helps to relax the muscles. Freeze a bottle of water and apply it to the affected area for 10-15 minutes after wrapping it in a cloth or towel. Do not apply ice directly to the skin.
» Exercise
To get rid of heel spurs, you can do calf stretching exercises twice a day, in the morning and in the evening. You can also do foot rotation exercises. It would be appropriate to consult a physical therapist to learn and perform these exercises better.
» Apple Cider Vinegar
It is an excellent option for the treatment of heel spurs. It helps to remove excess calcium from the area of the heel spur, reducing pain and inflammation. First, cut a piece of towel suitable for the size of the base of your foot and soak it in apple cider vinegar. Before putting on your shoes, place the wet towel inside the shoe and wear it. Keep the towel moist throughout the day. Continue this treatment for at least a week. Alternatively, heat half a cup of apple cider vinegar in a small saucepan and pour it into a small tub that fulled warm water. Soak your feet in this tub for 5-10 minutes. Repeat this process twice a day for two weeks.
» Baking Powder
The crystals in the baking soda help to reduce the calcium deposit that occurs at the bottom of the heel bone. Baking soda also reduces pain and inflammation. Prepare a paste by mixing a teaspoon of baking powder and some water. Then apply this paste to the heel and fix it with gauze or duct tape. You can apply this process twice a day for a few days.
» Borax
Borax helps maintain hormone and mineral levels necessary for bone health. Mix one teaspoon of borax with 4 glasses of cold, chlorinated water. Soak your affected foot in this liquid for half an hour before going to bed.
» Epsom Salt
Epsom salt can reduce pain and inflammation. Put 2-3 tablespoons of Epsom salt in a bowl filled with warm water and mix. Then soak the affected heel in this bowl for 10-15 minutes. Gently massage the heel to relieve pressure. After you take your feet out of the water, apply some moisturizer and go to sleep. Repeat this every day before going to bed.
» Turmeric
Turmeric is a powerful pain reliever and anti-inflammatory. Regular consumption of turmeric helps relieve pain and inflammation caused by heel spurs. Mix a teaspoon of turmeric powder with a glass of milk and heat it on low heat. Drink this mixture twice a day for a quick recovery.
» Alfalfa Seed
Alfalfa contains minerals such as selenium and calcium, which are necessary for healthy bone formation. It also reduces pain and inflammation. Add a teaspoon of alfalfa seeds to a glass of boiling water. Then cover the lid of the pot and let it boil for 20-30 minutes. Then strain this water and add some honey to it. Drink this tea three or four times a day until the pain and inflammation subside.
» Flaxseed Oil
Flaxseed oil helps reduce pain and inflammation. It also reduces stiffness in the heel caused by a heel spur. Heat about half a cup of flaxseed oil until warm. Then dip a piece of cheesecloth into the oil. Then place this cloth over the affected area and cover it with a piece of plastic. Put a heating pad over the plastic for several hours. Do not move during this time. Follow this treatment once a day until the pain is relieved.
» Coconut Oil
As a natural moisturizer, coconut oil helps soften heel spurs and relieve pain. It also contains the mineral calcium, which is necessary for healthy bone formation. You can massage the area of the heel spur with warm coconut oil.
How to Prevent Heel Spurs?
- Appropriate shoes should be preferred to protect the feet. Narrow shoes that are not suitable for the feet should not be worn.
- Heels should not be exposed to excessive pressure. Therefore, it is necessary to have a healthy weight according to the body mass index.
- A diet rich in vegetables, fruits and whole grains should be followed.
- You can put a heel pad inside the shoe to reduce the pressure on the heels. You can get the heel cushion from pharmacies and medical stores.
- Rest is very important for a speedy recovery. You should keep your feet elevated while resting.
- You should not walk barefoot, especially on hard surfaces.
- You should avoid standing for long periods of time.
- With the advice of your doctor, you can take calcium, magnesium and omega-3 fatty acid supplements against heel spurs.
- You can expose the affected heel to the morning sun to help speed healing.
You can also look: Benefits, Usage Areas and Side Effects of Epsom Salt
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