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Home Remedies for Heel Spurs: Natural Ways to Relieve Pain

Heel spurs, characterised by the growth of a bony prominence on the underside of the heel bone, are a common foot condition that can result in considerable discomfort and pain. Often developing due to strain on the foot muscles and ligaments, these spurs can impede daily activities and reduce quality of life. Attending to heel spurs swiftly is vital, as neglecting them could lead to additional complications. This article will delve into various natural home remedies to alleviate the pain associated with heel spurs, providing relief to those affected by this condition. 

Additionally, we will explore medical treatment options for those seeking professional intervention. Balancing natural and medical approaches offers a comprehensive perspective on managing heel spurs and mitigating associated discomfort. Whether looking for immediate relief or seeking preventive measures, this article serves as a guide to understanding and addressing heel spurs effectively.

Home Remedies for Heel Spurs

Understanding Heel Spurs

Heel spurs develop due to the accumulation of calcium deposits on the bottom of the heel bone, a progression that can span several months. These build-ups typically take place when the plantar fascia, a tissue band along the foot’s base, experiences excessive stretching or straining, leading to inflammation and discomfort, especially where it connects to the heel bone.

Heel spurs develop gradually through consistent strain and stress on the foot muscles and ligaments and the repeated tearing of the heel bone membrane. Such developments could be attributed to abnormalities in walking gait, running on rigid surfaces, donning ill-fitting footwear, or carrying excess weight, which imposes additional stress on the feet and results in spur formation.

Risk Factors

Age: Heel spurs are more common in individuals aged 40 and above, as the pad of the foot tends to wear down and lose its elasticity over time, leading to reduced natural shock absorption.

Obesity: Excess body weight puts additional pressure on the feet, contributing to the development of heel spurs.

Footwear: Wearing shoes with inadequate cushioning and support can lead to heel spurs, as they may need to provide sufficient shock absorption or distribute pressure evenly across the foot.

Exercise: Athletes and individuals who engage in activities that stress the heel bone and attached tissues, especially runners, are at an increased risk of developing heel spurs.

Common Symptoms

Heel spurs themselves may not always cause symptoms. However, they can be associated with intermittent or chronic pain, especially while walking, jogging, or running, if inflammation develops during the spur formation. The pain is often described as a sharp, stabbing, or aching sensation at the bottom of the heel.

Home Remedies for Heel Spurs

Cold Compress

Benefits: Applying a cold compress can help reduce inflammation and alleviate pain associated with heel spurs. It numbs the area, providing immediate relief from sharp or aching pain.

How to Use: Wrap a few ice cubes or a cold pack in a thin towel and apply it to the affected heel for 15-20 minutes several times a day, especially after activities that stress the feet.

Anti-Inflammatory Foods

List of Foods: Incorporating foods rich in anti-inflammatory properties like turmeric, ginger, fatty fish, berries, broccoli, avocados, and green tea can help combat inflammation and support overall foot health.

Incorporation into Diet: These foods can be easily added to daily meals, smoothies, or consumed as teas to harness their anti-inflammatory benefits.

Epsom Salt Soak

Benefits: Epsom salt baths can help soothe muscles, reduce inflammation, and alleviate pain. The magnesium in Epsom salt also plays a crucial role in bone health.

Preparation and Usage: Introduce a cup of Epsom salt into a basin of lukewarm water and immerse the affected foot for 15-20 minutes daily, ensuring the water isn’t excessively hot to prevent burns.

Orthotic Inserts and Supports

Types Available: Various orthotic inserts and supports are available, including heel cups, arch supports, and custom-made orthotics designed to alleviate pressure and provide cushioning.

Choosing the Right One: Consult with a healthcare professional or a podiatrist to determine the most suitable type of orthotic insert or support for your specific condition and foot structure.

Stretching and Strengthening Exercises

Benefits: Regular stretching and strengthening exercises for the calf muscles and the plantar fascia can help alleviate tension, improve flexibility, and reduce pain associated with heel spurs.

Recommended Exercises: Plantar fascia stretches, calf stretches, towel stretches, and toe stretches are particularly beneficial.

Lifestyle Modifications

Opting for well-cushioned, supportive shoes that fit properly is crucial. Shoes with robust arch support and shock-absorbent soles can help alleviate pressure, thus reducing the risk and discomfort of heel spurs.

Achieving and sustaining a healthy weight can notably alleviate pressure on the feet, thereby reducing the likelihood of heel spur formation.

Engage in regular, moderate exercise to maintain foot strength and flexibility. Incorporate stretching routines focusing on the calf muscles and plantar fascia to prevent strain and promote foot health.

Ensuring that you get adequate rest and avoid overexerting your feet is crucial. Taking breaks during activities, listening to your body, and giving your feet time to heal and recover are essential steps in managing and preventing heel spurs.

Medical Treatment Options

Over-the-Counter Pain Relievers

Types: Non-prescription pain relievers like acetaminophen, ibuprofen, and naproxen can effectively manage pain and reduce inflammation associated with heel spurs.

Usage and Precautions: Adhere to the prescribed dosage indicated on the packaging and seek advice from a healthcare practitioner if you have pre-existing health concerns or are on other medications.

Home Remedies for Heel Spurs

Corticosteroid Injections

Procedure: Corticosteroid injections involve injecting a steroid medication directly into the area around the heel spur to reduce inflammation and pain.

Benefits and Risks: While these injections can provide significant relief, repeated use may weaken tissues and cause other side effects. Hence, discussing the risks and benefits with a healthcare professional is essential.

Physical Therapy

Benefits: Physical therapy can help by teaching exercises that strengthen the muscles around the heel and improve flexibility, thereby reducing pain and preventing further injury.

Common Techniques Used: Techniques may include stretching exercises, massage, ultrasound therapy, and exercises to improve balance and strength.

Shockwave Therapy

How it Works: Extracorporeal shockwave therapy (ESWT) is a non-invasive procedure that uses sound waves to stimulate healing in a painful area.

Efficacy and Considerations: Research indicates that it can be an effective heel spur treatment, but it may not be suitable for everyone, particularly those with certain medical conditions or pregnant women.


When it’s Recommended: Surgery is usually a last resort when conservative treatments fail to relieve symptoms.

Types of Surgeries: Procedures may include removing the heel spur or releasing tension in the plantar fascia.

Recovery and Prognosis: Recovery times can vary, but following post-operative instructions and engaging in rehabilitation exercises is essential to promote healing and regain mobility.

Preventive Measures

Importance of Prevention

Preventing heel …

5 Simple Steps For Improving Your Quality of Sleep

You might be surprised to know, your quality of sleep is directly related to your cognitive ability. Getting a good quality of sleep wards off cancers, helps with memories, stabilises emotions and regulates appetite. Getting a poor quality of sleep is said to be one of the most common contributors to poor health, yet over two-thirds (yep, two-thirds) of Americans say that they are not getting a good enough quality of sleep to support their lifestyle. In this article we’re going to outline three easy steps you can follow to enhance your quality of sleep. 

quality of sleep

Invest in a High Quality Pillow

Believe it or not, neck posture is one of the key contributors to a higher quality sleep. However, a high quality pillow is one of the most overlooked aspects of a higher quality sleep. Pillows such as the Dunlopillo Latex Pillow (recommended by the Barefoot Investor) are considered to be among the comfiest pillows in the world. Although it’s considered to be very expensive (costing around $110), customers who have invested in the pillow testify that it’s revolutionised their quality of sleep. If you’re struggling with neck posture from sleeping, investing in a higher quality pillow may be a solution for you. 

Install ‘Pillow: Automatic Sleep Tracker’ on Your Smartphone

Data trumps intuition every time. By installing the app ‘Pillow’, available free on the app store, helps you track your quality of sleep. Although science indicates that naturally humans are quite aware of our quality of sleep when we awake in the morning, people with a recurring poor quality of sleep aren’t usually aware that they can be improving on their sleep in the first place. The app works by placing your phone under your pillow, then it automatically tracks your sleep cycles. 

Invest in an Adjustable Bed

Not only does your sleep posture affect your quality of breathing, but a poor sleep posture can also cause a myriad of physical issues, especially lower back problems. Unfortunately, rectifying your sleep posture is very difficult to manage. The good news, however, is that by investing in an adjustable bed you can align your posture optimally while also having a greater quality of sleep.  

Stick to a Strict Sleep Schedule

Consistency is key. Because your body follows a natural daily clock, ensuring that you’re consistently going to bed at the same time is a key variable in ensuring your body is recharging it’s batteries completely. The science behind your body clock is complicated, however the following video with Matthew Walker (a renowned Neuroscientist & Sleep Scientist) has published a fantastic book, ‘Why We Sleep’, that outlines the nature of sleep. In the following video, he outlines a few of the facts of sleep science that are commonly misinterpreted:

Visit Your Local General Practitioner

Although the tips we can administer online work have worked for a lot of people, there’s no guarantee that it will work for you. Everybody is different and no two bodies react in the same way. To properly analyse your quality of sleep for some tips on how you can improve, visiting your local general practitioner is the best thing you could do. There, they’ll be able to refer you to specialists to help you diagnose your individual issues, Whether it’s a deviated septum that’s causing snoring, or excessive screen time, they’ll be able to help you get back in control of your health. ……

Compounded Medications

Compound medications are a convenient tool that pharmacists and physicians use to provide patients with access to customized prescriptions to address their unique medical conditions. However, not every drug can be prescribed as a compounded medication because not all medications work for everyone. Compounded drugs are regulated by the FDA and must pass the exact guidelines that govern commercially sold drugs to be considered an approved medication.

Compounded Drugs and Their Benefits

The FDA allows only accredited and registered compounding pharmacies to produce these medications. A compounded drug is one that contains a different compound from the original. Compounds are typically mixed to produce a single drug or are mixed to form a new compound altogether. Because they are new compounds, these medications cannot be marketed without the FDA’s approval processes.

There are several reasons why compounded medications benefit a patient. The following list explains these advantages in detail.

  • Are Compounded Medications Covered By Insurance? Because medications contain a variety of different chemicals, there are varying levels of coverage by most health insurance plans. If a patient has a prescription, but the drug plan does not cover it, they may still be able to receive a compounded medication, but it will have to be purchased separately. Compounding pharmacies are fully licensed by the FDA and can sell any medication, not just those that are covered by health insurance.
  • Can Patients Take Their Prescription With Them? It used to be that if a patient wanted a certain medication, they had to go to the pharmacy and purchase it from them. Today, however, all compounding pharmacies offer an online ordering system that allows patients to order medications online from their computer at home and have the medication shipped right to their door. This convenience allows patients to make use of their medication when they have it, whenever they have it.
  • Is There an Increase in Drug Abuse and Addiction? When compounded medications first became popular, they were often abused by individuals who bought them illegally or over the counter (OTC) medications. Because compounded medications are not as easily abused as OTC medications, many doctors have started prescribing them more often to their patients to help reduce the negative effects of drugs on their families and themselves. This is probably because it is difficult to obtain OTC medication in quantities large enough doses to create an addiction.
compounded medications
  • What Are Compounded Medications Covered by Insurance? What about Insurance When the Compounding Pharmacy Owner Decides To Change Their Pharmacy Address? If the pharmacy owner decides to change their location, their medication can also be discontinued at that location. {without having to notify the insurance company. This type of discontinued medication is usually covered by the manufacturer of the medication. It depends upon which medications the company offers for discontinued medications, and how the new pharmacy address the problem. Are They Covered by Medicare, Medicaid, Or Private Insurance? A great many health insurance plans do offer some type of coverage for drugs that are compounded. {as prescribed by a physician or pharmacy. Most plans will pay for the entire cost of a compounded medication. Most health care plans have a standard co-payment formula for these medications so that the patient and the insurance company share the cost.
  • Can Prescription Medication Be Compounding? Yes, it can be, but it must be done through a licensed pharmacy or an approved compounding pharmacy. The most common method of compounding drugs is using “orphan” medications. These drugs may be in an inactive state, yet still able to produce results that look like those of the original drug. The main difference is that the compound does not contain any active ingredients, only inert components.
  • Do Compound Medications Cause Any Damage? The short answer to this question is no. While compounded medications may be expensive to produce, the expense is minimal compared to the amount of money saved by reducing the amount of time needed to treat and cure various ailments through the use of prescribed drugs. {or, eliminating the need for frequent doctor visits. and/or the need for hospitalization. Besides, there is also little risk involved with using compounded medications, because the finished medication has already been made by a third party.

So what are compounded medications, and why are they being used today? Although the long-term effects of these products have not been established, the use of these medications has increased in recent years and is still increasing today. In the past few years, some pharmacies have even started producing their medications for patients who prefer to use them rather than purchasing prescription medications. The popularity of compounded medications will likely continue to rise because they have proven to be useful, affordable, and beneficial to a variety of patients…