How do I cure heel spurs or prevent them from hurting so much?
By PR
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About 8 years ago I couldn't hardly walk across my yard because my heel spurs hurt so bad. Tried what I thought was everything. Then I met in Walmart a sweet little lady who had just come from her foot doctor. Here is what she told me. l. before you get up in the mornings and at least 5 more times a day point your toes forward then draw them back toward you. You don't hold them or anything just stretch them forward and then as far as you can back. (this stretches the Achilles heel tendon).
The other thing you do is get a pair of shoes the next size up or maybe even l and half size larger., get a piece of carpet pad (you can try a gel sole )and cut it to fit the back half of your shoe.
First, avoid, if at all possible an operation (it's hard to come back from that, my doc told me that.) I started switching shoes several times a day and using the ones that made my feet hurt less. I kept a couple of different pairs in the car. I wore one pair when driving, changed when I got to work, kept a pair at my desk and switched out if I felt the need and when going back home I changed again., finally I didn't have to do that much, the spur has worn off and is now gone.
I feel for you. I had/have heel spurs and PF. Originally in my 20's - got custom orthotics, got better and had been fine for many years. Then I retired last year and started going barefoot or just socks around the house most of the time and it came back with a vengeance! I found everything LeeAnne67 said to work, the anti inflammatory, exercises and frozen water bottle all helped.
Unfortunately I had to get custom orthotics as well and that's when I really turned the corner. Doctor also told me to try New Balance tennis shoes and I went to the store where they were great with helping to fit me with the right shoe (much better than just buying a pair off the shelf). Also they gave me a discount for being the doctor's patient. The Doctor also recommended Merrell shoes when I asked him what else I could wear as I didn't want to always be in the clunky sneakers, especially around the house in the summer.
Best of luck to you. I know how frustrating it can be but by doing everything the doctor told me, I am really getting better after 4 weeks. Don't wait too long to go to the doctor if you are really in a lot of pain, expensive but worth it!
I went to a therapist recently for the same thing & the exercises he had me doing helped.
First, rest the ball of your foot on the edge of a step & gently lean forward as if you're trying to walk uphill; this stretches the Achilles tendon; do this ten times, once or twice a day.
Second, resting your hands on something for balance (like the edge of a sink), stand on your tiptoes & hold for 5 seconds, let your heels down & repeat 10 times, once or twice a day; this stretches the Achilles tendon & also the plantar fascia tendons.
Third, if you are not in too much pain to do it, stand on your heels 5 seconds, let your toes down & repeat; same benefits.
Fourth, the toe pointing exercises mentioned by fuzzytufts.
Fifth, if you have a stretchy exercise band or cord & someone to hold the ends or somewhere to attach them, wrap the band around the arch of your foot & from either a lying or sitting position on a bed (or something), pull against the band - if the band is attached to something on your right, pull your foot to the left - try to work all 4 directions, always pulling against the band; you can hold the ends of the band yourself to push your foot forward, similar to just pointing your toe; do this 20-30 times in each direction.
These exercises really helped me, & I am now pain free. I try to do some or all of these every day to keep the pain from coming back. I hope this helps someone; I had to pay the therapist, but I'm spreading this info for free! ;-)
Always wear a shoe with a arch support, even to buying a arch support to put in your house shoes. My doctor told me this when I had heel spurs and it takes a little while to get relief but I haven't had any spurs since stating this. Never walk around barefoot.
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