For those who suffer from foot pain, it can be extremely difficult to find a long-term sense of relief. After all, we need to be on our feet constantly, sometimes for travel, sometimes for our jobs, and sometimes just for our day-to-day chores.
But in the case of potentially painful heel spurs, this pain or discomfort doesn't necessarily have to be a permanent part of life.
I was quite surprised to find that we actually have quite a bit of control over heel spurs. By knowing the causes of spurs, we can take an active role in avoiding them in the first place. I had no idea something as simple as going for a jog on concrete could be causing them!
And even more, just as there are plenty of home remedies for sunburn, there are also quite a few at-home remedies for heel spurs. From easy stretches to putting apple cider vinegar in your shoe, there are so many ways to get rid of the heel pain quickly and effectively.
Scroll through below for five unexpected causes and five clever at-home remedies of heel spurs. These may finally be the key to preventing and stopping this pain and discomfort for good!
What Is A Heel Spur?
While a heel spur can occasionally be painless, in many cases, it can cause an extreme amount of pain and discomfort.
These spurs occur when a tiny bone protrusion develops underneath the bone of the heel.
This bone can cause pain itself, or may damage the surrounding soft tissue which leads to pain.
Those with heel spurs may have trouble walking or running, may experience serious inflammation, or may feel everything from sharp pain to a tingling sensation.
Scroll through below to see what exactly might be the cause of your heel spur, and what exactly you can do about it!
Five Surprising Causes Of Heel Spurs Cause #1: Running On Hard Surfaces
There are a number of surprising habits and behaviors that may be responsible for these heel spurs. Being aware of them can help us to avoid this painful problem in the first place.
According to WebMD, "Risk factors for heel spurs include running or jogging, especially on hard surfaces."
Opt instead for exercising or traveling on something a bit softer, such as grass.
Cause #2: Flat Feet Or Very High Arches
Some people have feet that are very very flat, whereas others have feet with extremely high arches.
Heel spurs develop when the soft tissue starts to pull away from the heel a bit. And according to Foot.com, this is "usually the result of over-pronation (flat feet), but people with unusually high arches can also develop heel spurs."
Though we can't change the shape and size of our arches, we can be aware when we have feet that are particularly prone to spurs.
Cause #3: Standing For Hours On End
For many people, our jobs require us to spend extended periods of time on our feet.
However, according to HeelThatPain.com, a person is more likely to develop spurs under "job conditions that require long periods spent standing or lifting heavy objects."
Cause #4: Obesity
Keeping our weight under control is important for a variety of health reasons.
But WebMD lists "excess weight and obesity" as increasing the risk or likelihood of developing painful heel spurs.
Cause #5: Bad Shoes
Quite often, we choose fashion over function. But this fashion could be causing us unnecessary discomfort in the form of heel spurs.
Dr. Alan Davis writes for the Cleveland Clinic, "If you're going running, wear running shoes; going on a hike, wear hiking shoes. Wear the appropriate footwear for whatever activity you're doing to help support your foot properly."
Being aware of these heel spur causes is only half the battle. Keep scrolling to see some easy ways to relieve heel spur pain right at home!
Five Easy At-Home Treatments For Heel Spurs Treatment #1: Freeze A Water Bottle
Ice can be extremely helpful in battling pain and inflammation. However, a traditional ice pack isn't necessarily made to be rolled underfoot.
Instead, Top 10 Home Remedies recommends freezing a bottle of water.
They write, "Roll it under your foot for 10 to 15 minutes. Do this as soon as you feel pain after a day of rigorous activity."
Treatment #2: Put Apple Cider Vinegar In Your Shoe
This probably sounds extremely bizarre, but placing an apple cider vinegar-soaked paper towel in your shoe may be the answer to your spur pain.
According to Top 10 Home Remedies, "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."
Just make sure to keep the paper towel moist throughout the day, and try it for a full week.
Treatment #3: Stretch It Out
There are quite a few stretches you can do to help provide spur pain relief, such as the wall stretch.
HeelThatPain.com says to place your hands against a wall with one foot several inches in front of the other. Bend your knees and squat until you feel a stretch in your heels and calves, repeating on both sides.
Treatment #4: Get Ahold Of Heel Inserts
You may want to consult with your podiatrist, but most heel inserts are available at your local pharmacy.
According to eMedicineHealth.com, "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."
Treatment #5: Run An Epsom Salt Foot Bath
One of the simplest and most enjoyable spur home remedies is an epsom salt foot bath.
According to Top 10 Home Remedies, "Epsom salt can help soothe your heels, giving you instant relief from pain. It can also reduce inflammation."
They recommend giving yourself a foot bath before bed each night.
Heel spurs may be uncomfortable or painful, but knowing the causes and trying these easy at-home remedies may finally give you the relief you've been looking for!
What other remedies have you found for easing heel spur pain? Let us know in the comments.
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