Foot Pain: Heel Spur Self-Treatment

Posted by basshopper on February 14th, 2019

Heel spur treatment

There are numerous treatments and medical procedures available to relieve heel spur pain. But before you consult the doctor or a specialist, there is a lot that you can do yourself, especially in the initial stages of heel spurs. And the sooner you approach the problem, the more chance of a cure.

Here are some simple (and inexpensive) ways to relieve heel spur pain:

Rest or reduced activity

This is the first and most important thing you can do for your feet! By (temporarily) stopping sports or running, the inflammation can be controlled and the pain relieved. It is important that you keep as much rest as possible and also limit your normal walking activities as much as possible. This also means, for example, less standing and / or walking on hard floors for your profession.

Massage the bottom of the foot

With a simple foot massage you can achieve a lot when it comes to reducing foot pain under the heel. Especially in the morning, before you get out of bed. You can use one or both hands and push hard into the foot cavity to relax the tendon plate. Do this for about 3 to 4 minutes.

An even better (and simpler) way is to use a tennis or golf ball (or a full can or bottle) and roll it back and forth under the foot, from the heel to the toes. You can do this first while sitting and then, for extra pressure, while you are standing. Three to four minutes is effective, maybe 2 or 3 times a day (for example, if you watch TV or sit at your desk).

You can also request the assistance of a professional masseur, who performs a trigger-point massage on the foot and the lower leg.

Stretching of the calf

For those who suffer from plantar fasciitis, the first few steps in the morning are the most difficult and the most painful. An exercise that you can do immediately after you get up in the morning is stretching the calf. The purpose of this is to make the calf muscles longer and more flexible. The result is that the pressure and traction on the plantar fascia (tendon plate under the foot) decreases.

Anti-inflammatories

There are a number of prescription drugs available that you can take to reduce foot pain and inflammation in the heel. These are "non-steroidal" anti-inflammatory drugs which are supplied as creams, you can simply apply them to the affected area.

Make the necessary lifestyle changes

Some people suffer from heel spur pain due to weight gain. Over the years they have arrived and the feet can no longer sustain the extra weight.Our feet are made to carry an average weight, consistent with our height and body structure.Overweight weight will eventually cause damage to the feet.

Wear corrective soles

For many people who suffer from heel pain, the solution is as simple as finding the right type of supportive sole. Correction soles help to address the cause of the problem: in many cases inflammation occurs on the tendon plate because it is stretched excessively and lengthily as a result of overpronation.

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basshopper
Joined: December 22nd, 2018
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