A calcaneal spur (or heel spur) is a bony outgrowth from the calcaneal tuberosity (heel bone).[1] Calcaneal spurs are typically detected by a radiographic examination.


  • Pain in the region surrounding the spur, which typically increases in intensity after prolonged periods of rest.
  • Heel pain to be more severe when waking up in the morning.
  • Not be able to bear weight on the afflicted heel comfortably.
  • Difficulty in Running, walking, or lifting heavy weight.

Self Care

  • You must never ever go bare foot, even in the shower. You must get yourself some rubber supportive massage sandals with little massaging bumps to wear in the shower. Keep them by your bed and slip your feet in to them first thing, so your heels never touch the floor.
  • You must never allow inflammation to build up in the plantar fascia. Therefore, if you you get sore during the day, make sure to soak your feet in ice water at night for 10-15 minutes. This works better than cortisone shots.
  • You must have great flexibility in your achilles tendon and calves because tightness there is transmitted to the plantar fascia as a compensatory effect. Therefore, after walking or warming the calves somehow, you must stretch them while wearing shoes with a good supportive orthotic (never barefoot and never with your muscles cold)
  • The last issue might be going to a deep tissue massage therapist whom can work to loosen the plantar fascia and elongate the muscles of the calf, particularly one called the “posterior tibialis” which is quite often involved in the formation of heel pain problems.

Home Remedies

  • Apple Cider Vinegar- Cut out a piece of towel in the shape of your foot and submerge it in apple cider vinegar. Place the soaked towel in your shoe and wear it. Make sure to keep the towel moist throughout the day. Follow this treatment for at least a week.
  • Ice Pack- Freeze a bottle of water.
    Roll it under your foot for 10 to 15 minutes.
    Do this as soon as you feel pain after a day of rigorous activity.
    Note: Do not apply the ice directly to the skin to avoid frostbite.
  • Baking Soda- Mix ½ teaspoon of baking soda and a little water to make a paste. Apply this paste on the heel spur and secure with it with gauze or duct tape. Repeat twice daily for several days.
    Alternatively, mix 1 teaspoon of baking soda and 2 tablespoons of apple cider vinegar in a glass of warm water. Drink it once daily for 2 weeks to balance the pH in the body.
  • Epsom Salt- Put 2 to 3 tablespoons of Epsom salt in a tub of warm water.
    Soak the affected heel in the tub for 10 to 15 minutes.
    Gently massage your heel to alleviate pressure.
    Apply some moisturizer and go to sleep.
    Repeat daily before going to bed.
  • Coconut Oil- Massage the affected area with warm coconut oil. Leave it on for a few hours to get relief from pain and inflammation. Do this every day before going to bed to prevent discomfort in the morning.
    You can also take 1 tablespoon of extra-virgin coconut oil daily in the morning.
  • Flaxseed Oil- Heat ¼ cup of flaxseed oil in a pan until it is warm.
    Dip a piece of cheesecloth into the oil.
    Place this cloth over the affected area and cover it with a piece of plastic.
    Put a heating pad over the plastic for a few hours. During this time, avoid movement of any kind.
    Use this treatment once daily until you get relief from the pain

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