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HOME::Self-Help / Self-Improvement

Top 7 Tips To Treat And Prevent Bone Spurs

By Raymond Lee

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Just like the spurs that cowboys sport, bone spurs are projections capable of causing great pain. Older people are prone to heel spurs because as you age, there is an increasing likelihood of developing heel trouble. In addition, as you grow older, the natural fat pads that cushion the sole of your foot including your heel can wear down, like pads under a carpet. They do not provide the shock absorption they once did. Here are some ways that you can blunt heel spurs.

  1. Try Massage

    Gently massaging the heel really helps. Stroking the pained area brings up extra blood, further reducing inflammation. Sitting in a chair, support the sore heel on the knee of your opposing leg, then stroke the aching area with your thumb, applying gentle pressure in a circular motion. It is recommended doing this for five minutes whenever your heel hurts.

  2. Throw Away The Worn Ones

    Shoes should be replaced every 300 to 350 miles. You do not have an odometer on your shoes, of course, but the mileage is pretty easy to figure out. If you wear one pair of shoes twice a week and walk 3 to 4 miles each day you wear them, you might consider buying a new pair of shoes once a year.

  3. Try Over-The-Counter Drugs

    It is recommended over-the-counter anti-inflammatory painkillers such as ibuprofen to reduce pain caused by bone spurs and reduce further inflammation. Be sure to take these with a meal to prevent stomach distress.

  4. Apply Heat

    Keep inflammation in check with daily heat applications. Hold a heating pad or a hot-water bottle, as warm as can be tolerated and wrapped in a towel, on the affected area for 10 to 15 minutes four to five times a day.

  5. Reduce Inflammation

    Acute pain can be reduced by applying ice to the inflamed area four to five times a day. Hold an ice pack wrapped in a towel or cloth on the area for 10 minutes, then remove the pack for another 10 minutes. Repeat this procedure several times, or until the throbbing subsides.

  6. Try Padded Cell

    When you are buying new shoes, select supportive, well-padded shoes the kind with shock-absorbing insoles and a rigid heel support. In addition, shoes with laces will provide more support than slip-on shoes or sandals.

  7. Avoid Flat Shoes

    Unless you find that they really provide adequate support and shock absorption, steer clear of flat shoes. They stretch the ligament on the bottom of the foot even farther. Sandals, sling-backs, and canvas tennis shoes are a bad choice for people with heel spurs. These styles provide little to no heel support and control.

Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit for more information.


Article Submitted On: October 29, 2007