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heel spur: causes, symptoms and treatments you can do at home

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causes of heel spur:

  • Too much stress on the heel.
  • Jumping, jogging or running on hard surfaces.
  • If you are suffering from some underlying disease such as arthritis.
  • Obesity or excess weight
  • Not using proper footwear while exercising.
  • It is also very common among athletes as they are constantly running or jumping.
  • Increasing age is also another factor that causes heel spur.
  • Diabetes.
  • Wearing poorly fitted shoes, particularly those lacking suitable arch support.


  • Severe pain, especially when you are running, walking or jumping.
  • If you feel a sharp pain in your heel, while trying to stand, after sitting in one place for a long time or when you try to stand first thing in the morning.
  • Swelling and redness of foot.

treatments you can do at home:

  • Magnesium

Magnesium is a very important element for proper bone growth and formation. So, increase the intake of magnesium rich foods such as bananas, spinach, avocado, black beans, pumpkin seeds, lentils, dried figs, brown rice etc. Epsom salt also helps if you are in pain and suffering from heel spurs. Take half a bucket lukewarm water and add a cup of Epsom salt to it. Now soak your feet in it for about 15-20 minutes and you will feel a lot better.

  • Vitamin B5

This vitamin quickens the healing process. It is important to include Vitamin B5 in your diet for a faster recovery. Foods with vitamin B5 content are avocado, eggs, salmon, lentils and sunflower seeds.

  • Apple Cider Vinegar

ACV is a great way to treat heel spurs. It removes the excess calcium deposits from your heel and gives you some relief from pain.

  • Take one tablespoon of raw and organic ACV and mix it in a glass of lukewarm water. Drink this mixture two times a day for about 2 weeks.
  • Fill half bucket with warm water and add half a cup of ACV to it. Soak your feet in the solution for about 10-15 minutes. Do this twice a day for 2 weeks.
  • Coconut oil

This multipurpose oil is very effective when it comes to treating heel spurs. It is a natural moisturizer which contains calcium, it helps you with a healthy bone formation along with giving you a pain relief. For this, all you need is some warm coconut oil. Every night before bed, massage the affected area with the warm oil and this will go a long way in treating the spurs.

  • Ice Pack

The ice pack is a great way to reduce swelling, redness, and inflammation. Take some ice cubes and wrap it in a towel. Place it on the affected area for 10 minutes. Do this whenever you feel the pain or you can also do this after a long tiring day to prevent heel spur.

  • Baking Soda

Baking soda is an effective way to treat heel spurs. It will ease the pain, reduce inflammation and help you get rid of these unwanted spurs.

Take one tablespoon of baking soda with some water to form a paste. Apply this paste on the affected area and let it sit until it dries completely. Repeat this 2-3 times a day for at least two weeks.

  • A proper diet

You need to maintain the proper pH level of your body to prevent calcium build up. So, consume more alkaline foods rather than the acid ones. For this,

  • Eat fruits and vegetables that contain potassium.
  • Try to eat raw food.
  • Include green leafy vegetables in your diet.
  • Drink a glass of lemon water every day.
  • Avoid processed food.

Physiotherapy has often proved to be a boon in obtaining relief from heel spur. If the pain of heel spur is interfering your daily activities, get in touch with Portea physiotherapy services without delay.


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