The cause of heel pain that occurs when walking or playing sports can be a heel spur, i.e. degeneration caused by prolonged tension of muscles and ligaments. This causes severe pain and inflammation. Find out how to alleviate them with home remedies.
Heel spurs develop for a long time, so the first symptoms of their appearance should not be ignored, i.e. pain in the heel after exercise or walking. With the development of the disease, pain also occurs when sitting, lying down and even in a dream, preventing normal functioning.
What are the causes of a heel spur?
The cause of the disease can be not only walking, especially on hard surfaces, but also wearing the wrong shoes, such as high-heeled shoes or flip-flops that hold the foot in the wrong position. Pain can also be caused by:
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arthritis,
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past ankle or foot injuries
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elderly age,
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obesity.
Heel spur symptoms
The main symptom of a heel spur is pain in the heel when walking, which subsides as we “spread out”. They may be accompanied by:
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inflammation,
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swelling of the front of the heel,
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small bony protrusion on the heel.
If you notice any of these symptoms, see an orthopedic surgeon who will recommend appropriate treatment. Corticosteroid injections are the most common. These are substances that help relieve both pain and inflammation in the foot.
How to treat a heel spur at home?
When treating a heel spur, it is important to limit movement so as not to put undue stress on the foot. Pain and swelling are relieved by cold compresses of ice cubes wrapped in a cloth. They should not be used for more than 15 minutes to avoid frostbite. Light stretching exercises that should not cause pain also bring good results. It is best to do them in the morning when the legs are rested. Recommended exercises include:
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stretching the calf muscles, for example, on the stairs,
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massaging the heel with a ball (put a tennis ball under the foot and move it from heel to toe),
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pulling the toes to the body (hold them in this position for 10 seconds),
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grabbing soft objects, such as bags of rice, with your toes.
How to prevent a heel spur?
To prevent heel spurs, it is important not to overexert your feet. You should also take care of the correct weight so that the legs are not overloaded, and choose shoes with profiled insoles. It is also important to do stretching exercises.
Source: Wprost
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