You probably know all too well how bad a bone spur can hurt. Here’s padding that helps ease the pain and won’t break the bank.
Dr. Scholl’s Massaging Gel Work Insoles, Men’s Sizes 8-13, 1 Pair
Dr. Scholl’s Tri-Comfort Orthotics Inserts, Women’s Size 6-10, 1-Pair Packages (Pack of 3)
I had made a mistake of getting extra arch support, which only increased my pain. I actually had to wear flat shoes and walk on the palms of my feet. I literally tip toed everywhere. Unfortunately I had PF in both of my feet at the same time. I tried all the inserts I could buy. It turned out that the Dr. Scholl’s worked just as good as the $90 inserts and $300 shoes I had bought.
I actually found my old converse shoes to be the most comfortable because I could control my step better. I think I picked up my pair of converse at Kohls for under $40, but couldn’t find them again. They’re cheap, and they fall apart after a while, but they were the most comfortable shoes to put on. I did find them on Amazon for a little more, but compared to the ortho shoes I’d bought, the price really didn’t matter.
It’s crazy that some of the most inexpensive stuff worked the best.
I sincerely hope you don’t have pain in your feet, but if your reading this you or someone you care about does. I really hope that you or they get back on their feet and realize that you don’t have to spend a lot to get some comfort while you heal.
Dr. Judy Baumhauer and Dr. Furia who are president elect and orthopedic surgeon of the AOFAS (American Orthopedic Foot and Ankle Society) highly recommend the following stretching routine to treat and possibly cure 80% of planters faciitis.
Did you know that planters faciitis, the inflammation of the planter fascia tendon, is the most common cause of heel pain? And stretching out this tendon will actually help with painful bone spurs in your heel.
Here’s the clinically proven stretch that these two doctors, who’ve treated thousands of foot ailments, recommend for planters faciitis and heel pain.
This stretch is preformed in the morning before getting on your feet and then done ten to twenty times a day, held for ten seconds, and done for up to eight weeks. Especially if you’re not wearing a night splint.
As you sleep your planter fascia tendon, that spans from the heel of your foot to the ball of your foot, tightens. This painful tightening should be stretched out before you put weight on the ball of your foot. The tightening of the planter fascia tendon is why so many people claim to have severe heel pain in the morning.
This stretch is preformed in a seated position. Cross the affected foot over the knee of the other leg and grasp the toes of the injured foot. Rest the ankle of the injured foot on the knee of the other leg. Pull the toes of the injured foot towards your shin and rotate your ankle up. This will make the planter fascia tendon taut.
While the tendon is taut, rub your thumb up and down the planter fascia tendon. You should be able to feel a band that connects the ball of your foot to your heel. This is the planter fascia tendon. Press on the tendon where it connects to the heel of your foot. This is likely the spot you’re experiencing a lot of pain, so be gentle but still apply enough pressure to stretch.
This stretch has clinically proven to treat up to 80% of planters faciitis sufferers, while the remaining 20% developed chronic conditions and needed more intrusive treatments like surgery.
Back of the Heel Bone Spur Causes
Bone spurs that form on the back of the heel are caused by trauma or a constant rubbing motion. The calcaneus bone is the bone that forms the heel of your foot. When you injure the calcaneus or have footwear constantly rubbing the heel, it forms a calcaneal spur. These painful protrusions are usually caused by poor fitting footwear and can reoccur even after surgical removal. This is why it’s important to address the reason causing the calcaneal spur. Simply changing your footwear, refraining from painful activities, and cushioning the spur can reduce the spur over time. Hopefully…
A few great examples of people who are susceptible to posterior calcaneus spurs are:
- Women who wear tight work shoes, that’s why it’s also called a pump bump.
- Snow skiers who constantly apply pressure on the heel while skiing.
- Workmen who wear tight work boots and constantly go up and down stairs.
Are you starting to see the pattern?
Those are just a few examples, but there are several ways you could form a back of the heel bone spur. Regardless of how you made your bone spur, there are ways to immediately relieve the inflammation and pain.
Back of the Heel Bone Spur Relief
Inflammation from the damaged tissue around the spur is the most painful part. That deep bruise feeling followed with tingling and burning is a sure sign of inflammation. Easing the pain from inflammation will not only provide instant relief it will also promote the ability to stretch and heal. Yes I said stretching! If you’re too sore, don’t worry you’ll get there. In the meantime lets lessen your inflammation.
Before we talk about anti inflammatory drugs lets discuss R.I.C.E. It’s not only important for instant relief, but it also helps for a speedy recovery. R.I.C.E. Stands for rest, ice, compression and elevation.
Ankle wraps and ice bags are going to become your instant pain relief. Some form of an anti inflammatory should be considered. You can include anti inflammatory foods into your diet or use over the counter medicine like Ibuprofen. A great example of using R.I.C.E ,for a back of the heel bone spur, is to rest your elevated heel on a frozen bag of peas. The weight of your leg will provide the compression. You could also use an ankle wrap with a frozen gel pad. You probably already know this, but following the icing you should wear sandles or open heel shoes. This will allow the spur to heel and hopefully wear down on it’s own. Stretching the achilles tendon will also help relieve the pressure on the back of the heel spur. Cushioning should also be applied around the spur. Special heel inserts are made to cushion the spur and relieve pressure, so that the back of the heel bone spur can naturally wear down.
Are you looking for a way to quickly ease the deep bruising, burning feeling caused by a bone spur in the heel of your foot?
Here’s a proven safe way to quickly relieve pain from a bone spur in your heel.
Freeze a water bottle and place it on a towel under your foot. The towel is just to keep the bottle from slipping and catch the moisture. Rest your foot on the bottle and allow the curve of the bottle to apply the cooling pressure where the inflammation is. If you’re severely injured try working the side of the heel first. As you get numb work towards the sore area. The inflammation can feel like a deep painful bruise. You’re probably familiar with that nagging soreness that is especially prevalent in the morning. There’s a reason it’s bad in the morning and I’ll share how to take care of that too. But first make sure it’s actually a bone spur in the heel.
What to Do If You’re Not Sure It’s a Bone Spur in The Heel.
Planters fasciitis is commonly confused with a bone spur in the heel, here’s why. There’s a lot of different symptoms associated with foot pain. The injured tissue can also tingle like several hot needles penetrating the damaged area. I know that sensation all too well… A burning tingling feeling is usually associated with inflammation. Inflammation is common in most injuries. It’s a good idea to see your doctor as soon as you realize this isn’t “normal” foot pain. I had severely injured both of my feet, at the same time, and had grown spurs from the injuries. I also found out I had planters fasciitis and the tight planter fascia tendon was making the pain in the spurs worse. My sports medicine doctor ran a blood test and ordered x-rays to rule out a deficiency, hepatitis and or gout. It’s a good idea to get x-rays and blood work done, it’ll give your doctor more tools for proper diagnosis. In the meantime you can get instant relief with the frozen water bottle and proper shoe inserts. BUT there’s more…
A Bone Spur In The Heel Usually Doesn’t Act Up Until Either Your Heel Fat Pad Flattens Or You Have Planters Fasciitis.
Unfortunately I had both bone spurs and planters faciitis. Thankfully the frozen water bottle worked great for instant relief with a speedy recovery. I can’t stress enough to be gentle and take your time at first. You should always consult your doctor too, but if you want instant relief the frozen water bottle actually works immediately and starts letting you heal. I actually found this tip in a Men’s Health forum and put it to immediate use. If you’ve had this affliction you’ll know exactly what I mean. You’ll try just about anything to get the pain to stop. Just slowly and softly rock the bottle back and forth. Be gentle, slowly change the angle with your ankle, and things will start to feel a bit better each day. It’s really important to cushion and stretch out the injured heel too. You should stretch out the planter fascia tendon so it doesn’t put pressure on the bone spur in the heel.
There are proven safe ways to get quick pain relief from a bone spur in the heel.
I hope you found this before you’ve spent a lot on therapy balls or feet rollers. Imagine going from clomping around like a grumpy Frankenstein and wincing with each step to getting back to wearing normal shoes. It does take time though, but you can make each day better. There’s also a lot of things that you can find to help excel the process too, but the simple water bottle tip is a gem. I had to waste about $500 worth of trial and error to find things that actually did what they claimed… go figure. If you liked this article and want to find quick effective relief from a bone spur in the heel click on this Heel That Pain: Customer Review.
I know all too well how the pain in your feet can make doing routine everyday things so painful. I made this site to make finding instant relief easy.
I hope you find it and get back on your feet quickly.