How to Get Rid of Heel Spurs

Heel spurs are tiny protruding calcium deposits that develop near the base of your heel bone. They can be caused by repetitive activities, such as dancing or running, or they can form in association with plantar fasciitis. If you're feeling pain on the bottom of your foot near your heel, you may have a heel spur. Ease the pain by using an ice pack and taking ibuprofen. Home treatments include night splints and special stretches. If home treatments aren't helping, talk to your doctor about cortisone injections or surgery.

Method 1

Method 1 of 3:

Trying Home Treatments

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1
See your doctor for a diagnosis before assuming what the problem is. If you have not yet gotten a diagnosis, it is important to see a doctor before attempting any home treatments.^{[1]XExpert SourceMiguel Cunha, DPM
Board Certified PodiatristExpert Interview. 22 April 2020.} Other conditions may have similar symptoms to heel spurs. Your doctor will likely need to do a physical exam and x-ray or CT scan to confirm the diagnosis and recommend treatment.
- Ask your doctor about any home treatments you are considering during your appointment.
2
Wear night splints to improve your condition while you sleep. Night splints are braces that attach to your injured foot, ankle, and lower leg simultaneously. The splint stretches your plantar fascia ligament while you're sleeping, which helps to ease the pain.^{[2]XResearch source}
- These splints are usually called "Plantar fasciitis night splints" or "heel splints." You can buy them online, at sporting goods stores, and from medical equipment facilities.
- Some splints will come in small, medium, and large sizes. Other brands will fit a range of shoe sizes.
- You may find the night splint to be uncomfortable at first, but they can be very effective.^{[3]XResearch source}
- The night splint assists in holding the plantar fascia and the Achilles tendon in an elongated position during sleeping to expand the fascial sheath.
- Night splints help in stretching your calf muscle and supporting the arch of your foot.
- Night splints need to be used each night regularly and failure to wear these nightly limit their effectiveness.
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3
Do plantar fascia stretches to loosen the ligament. Get into a seated position on the floor with your legs straight in front of you. Cross your injured foot over the knee of your other leg. Grasp the toes of your straight leg and gently pull them toward you. If you can't reach your toes, then wrap a towel around them and pull on the towel.^{[4]XResearch source}
- Hold the stretch for 10 seconds and repeat 20 times. You can switch legs and stretch your non-injured foot if you want to!
- Perform this exercise in the morning before you've done any standing or walking.
4
Do calf stretches to strengthen and lengthen your plantar fascia. Place your hands on a wall. Extend your injured foot behind you, keeping your leg straight. Place the non-injured foot in front of you with the knee bent. Push your hips toward the wall and hold the stretch for 10 seconds. You should feel a pull in your calf muscles.^{[5]XResearch source}
- Repeat the stretch 20 times. Feel free to repeat this stretch for your non-injured foot, too.
5
Try the doweling technique on your injured foot. Go to a hardware shop and purchase a dowel with a length of 150mm and a diameter of 20mm. Stand supported against a bench with the painful area pressed heavily down on the road. Roll it backward and forward on the area for 1 to 2 minutes. The pain might feel severe at first, but it lessens as you continue.
- Repeat this several times a day. You should experience no pain after several days, but you may feel some soreness at first.
Dowels can help. "I recommend starting immediately with a plastic tube, but as soon as you can, go buy a dowel. I use the dowel a few times a day for instant relief." - Paul N.
You will see progress with time. "I have a piece of 2cm dowel and rolled my heels on it as described. The first few nights were beyond painful, but now it's been 3 weeks and I have zero heel pain when walking, when before I could barely stand up after driving or sleeping. I am now up to working the finer areas of my heel to remove any other soreness I'm able to find. I finally found a solution to this problem that I have lived with for six years." - Frank M.
Keep trying even if dowels don’t work. "Rolling my foot on frozen water bottles with a towel and thick socks between the bottle and my foot helped me. Also, a good pair of insoles helped my foot. My job consists of walking all day on concrete, and the improved footwear helps a lot!" - Shannon B.
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Method 2

Method 2 of 3:

Seeking Medical Treatment

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1
See your doctor about getting cortisone injections.^{[6]XExpert SourceMiguel Cunha, DPM
Board Certified PodiatristExpert Interview. 22 April 2020.} Cortisone is a steroid with strong anti-inflammatory properties. Ask your regular doctor about getting plantar fascia cortisone injections to help reduce your inflammation and pain. Some regular doctors and general practitioners give the injections in-office, or they could refer you to a specialist for the procedure.^{[7]XResearch source}
- Cortisone usually starts working within 3 to 5 days after the injection. Effects can last for several days to a few months -- results will vary.
- Most people are good candidates for this treatment.
- Cortisone injections are usually a temporary solution and your doctor may limit the number you can have. Too many injections in that area can cause the plantar fascia to rupture.
- Keep in mind that many conditions can cause heel pain beyond heel spurs.
2
Have custom orthotics created for you by your podiatrist. Custom orthotic inserts are generally more expensive than generic heels cups and insoles purchased over the counter. However, they are specifically designed for your needs, making them very effective and helpful in the long run.^{[8]XResearch source}
- If taken care of properly, custom orthotic inserts can usually last you up to 5 years.
3
Talk to a doctor about extracorporeal shockwave therapy (ESWT). ESWT is a non-invasive medical procedure that involves high-energy shockwave impulses being sent to the tissues surrounding the heel. It may stimulate healing for damaged plantar fascia tissue.^{[9]XResearch source}
- ESWT is usually done in multiple sessions over a period of time determined by your doctor. You may feel an increase in pain right after the treatment, with relief usually starting within a few days.^{[10]XResearch source}
- ESWT does not have consistent results. It's typically used as a last resort before considering surgery.
- The reason that ESWT works for some people is unknown. It is possible that the shockwaves cause inflammation in the treated area and this causes the body to send more blood to that area, which promotes healing.^{[11]XResearch source}
4
Explore surgery options if no other treatments work. Before performing surgery, doctors usually give home treatments about 12 months to work. If no other treatments ease your pain, talk to your doctor about surgical options. Surgery doesn't always help this condition and should be considered only as a last result.^{[12]XResearch source} There are 2 surgeries your doctor will discuss with you:
- Instep plantar fasciotomy involves removing a part of the plantar fascia to ease pressure on the nerves in your foot. Nerve injury, arch instability, and rupture of the plantar fascia are all possible complications. However, if the potential benefits of the procedure outweigh the risks, then you may still want to proceed with this treatment option.
- Endoscopic plantar fasciotomy is very similar to instep plantar fasciotomy, but uses smaller incisions so that you'll heal faster. Endoscopy has a higher rate of nerve damage, so consider this before moving forward with this option.

Method 3

Method 3 of 3:

Relieving Heel Spur Pain

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1
Take a break from exercise and get some rest.^{[13]XExpert SourceMiguel Cunha, DPM
Board Certified PodiatristExpert Interview. 22 April 2020.} You need to stay off of your aching foot as much as possible for at least a week. Think about possible causes of the problem while you're resting and figure out how you can make some changes.^{[14]XResearch source} Some actions that can contribute to heel spurs include:
- Running too often or running on hard surfaces such as concrete
- Tight calf muscles
- Shoes with poor shock absorption^{[15]XResearch source}
2
Apply an ice pack to your heel.^{[16]XExpert SourceMiguel Cunha, DPM
Board Certified PodiatristExpert Interview. 22 April 2020.} Place your ice pack on your heel for 10 to 15 minutes at least twice a day. Ice can help relieve pain and prevent heel swelling by decreasing blood flow to that area.^{[17]XResearch source}
- You can also try rolling your foot over an iced can or bottle if your heel spurs are accompanied by plantar fasciitis.
3
Try non-steroidal anti-inflammatory (NSAID) medication to ease the pain. Over-the-counter options like ibuprofen and naproxen can offer temporary relief and help to reduce inflammation. It is safe to take these medications every day during your injury as long as you follow the dose instructions that come with the packaging.^{[18]XResearch source}
- If your pain medications are not helping to ease the pain caused by heel spurs, you should make an appointment with your doctor.
- If you're experiencing swelling in multiple joints and anti-inflammatory medications offer no relief, see your doctor.^{[19]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
4
Buy heel cups or insoles to cushion your feet inside your shoes. Extra cushioning can reduce pain when you're standing and walking. Soft silicone heel pads are inexpensive options and you can purchase them over the counter. Insoles are easily found over the counter as well, and can be quite cheap.^{[20]XResearch source}
- Use heel cup inserts to help align the bones in your foot and cushion your heel. Your feet may sweat more with a heel cup, so change your socks and shoes often.
- Pick up generic insoles at a drugstore or shoe store. Push on the arch to make sure it doesn't collapse. You can also take insoles to a podiatrist to get them customized.
In many cases, you'll be in too much pain to go ahead with a strenuous exercise routine that puts pressure on or impacts your heel. Listen to your body and switch to different activities such as swimming or riding a bike until your heel spurs improve.

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Is it possible to cure heel spur completely with natural techniques?
Jurdy Dugdale, RN
Medical Review Board
Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.
Jurdy Dugdale, RN
Medical Review Board
Expert Answer
No, I don't think natural techniques will cure it completely. However, it will certainly lessen the pain and perhaps halt the growth.
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Tips

Treating a heel spur takes time. You may experience pain for several months before the heel spur goes away.
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Try to stay off of your heel for a while. Only put pressure on it when you need to.
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If you are a runner, stop running until the pain improves.
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Warnings

Don't opt for surgery unless you've exhausted all other options. Surgery may not relieve your pain, and it can cause nerve damage.
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