A heel spur is a condition which causes calcium deposits
that lead to a bony intrusion under the heel bone. It is often associated to
the inflammation of the connective tissues between the foot and the heel bone
and thus, leaving you in pain. It may also lead to swelling, irritation and
weakening of the arch bone. While the treatment includes exercise,
anti-inflammatory medicines and surgery in some cases to remove the calcium
deposits, there are few natural solutions to help you deal with the pain.
Causes of Heel Spurs
Heel spurs are mostly common among athletes but too much
strain on the foot muscles and ligaments can put anyone at risk. Here are some
of the most common risk factors:
Running or jogging excessively on hard surfaces
Walking abnormally while putting too much stress on the heel
bone
Obesity and excessive weight
Wearing ill-fitted shoes regularly that do not support the
arch properly
Being diabetic
People who have flat feel or high arches
The pain caused by heel spurs can often be sharp and
stabbing like pin sticking into your heel, especially when you walk or stand up
after a period of rest. A diet rich in magnesium (essential for bone formation
and calcium absorption) and alkaline foods to balance the PH levels in out body
which can prevent inflammation and calcium build-up can help support speedy
recovery. In addition to this, here are seven easy home remedies that can
provide a good degree of relief from the throbbing pain.
1. Epsom salt bath
Epsom salt is nothing but magnesium sulphate. Interestingly,
most of the magnesium in our body is stored in the bones. Sprinkle some Epsom
salt in water and dip your feet in it. You can also gently massage your heels
with it.
2. Massage with essential oils
Pure essential oils like rosemary or lavender and even
everyday oils such as coconut and olive oil can help reduce pain due to their
anti-inflammatory properties. Coconut oil also acts as a natural moisturizer
that softens your heels. Just warm up the oil slightly and rub it deeply but
gently into your heel.
3. Apple cider vinegar
Apple cider vinegar is the new super food. It can cure
anything from skin and stomach problems to pain. Apple cider vinegar is known
to pull out the excess calcium from the bone and bring relief. You can either
soak your feet in a tub of warm water with few drops of apple cider vinegar or
wrap a wet towel drenched in it around your heel for few minutes.
4. Ice pack
If you’re looking for quick and instant relief you should
look at doing cold fomentation. Applying an ice pack on the affected area for
few minutes is a great way to soothe swelling and pain. Avoid applying ice
directly to your heel – use an ice pack or wrap in in a towel.
5. Baking soda
You’ll be surprised to know the number of things this humble
kitchen ingredient can be used for. From giving you beautiful skin to whitening
your teeth, baking soda offers a lot of benefits. It works directly on the
calcium crystals deposited in the heel. Make a paste by mixing half teaspoon of
baking soda in water and apply this on your heel. Baking soda also helps in
balancing the PH levels.
6. Flaxseed oil
Flaxseed oil is rich in alpha-linolenic acid, a form of
omega-3 fatty acid, which attacks inflammation. Pour some flaxseed oil in warm
water and dip a towel in it. Wrap the towel around your heel and place a
heating pad over it. Leave it on for at least an hour and avoid moving during
this period.
7. Have anti-inflammatory foods
Certain ingredients like turmeric, ginger, cayenne pepper
and cumin seeds are known for their strong anti-inflammatory properties. These
foods contain natural antioxidants and polyphenol that act as protective
compounds and can help reduce levels of inflammation. You can make a decoction
with 1 teaspoon of powdered ginger, turmeric or pepper and warm water. Drink
this whenever pain arises. With cumin seeds, you can boil them in water, strain
and drink up to counter the pain.
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