Apple cider vinegar and cabbage are other well-known home remedies on heel spurs. Apple cider vinegar needs to be applied on a paper cut in heel shape and this paper should be kept on the heel for five days. Fresh cabbage leaves are effective if you warp your foot in them daily. Massage is also recommended by doctors and you can massage your heel with coconut oil, which makes a great home remedy on heel spur. 8.Try to avoid really high heels. Your feet (and knees) will thank you if you adjust your heel height to lower than 3 inch heels. When your connecting tissues located at the base, or sole, of your foot get painfully inflamed, you more than likely have what is called sore heels. Nearly every instance of plantar fasciitis starts when the tendons in the arch of a foot get overworked. When sore heels is not quickly treated, the many people who suffer from the disorder may experience even worse pain. Because many policemen are tasked with walking a beat, they are frequent sufferers of sore heels. The can and the water bottle will assist decrease the swelling, and as you roll your foot back and forth over it, you exercise your foot at the same time. When the arch collapses the two outside points of the bow (being the heel and ball of the foot) are being placed farther away from each other. This puts repetitive stress on the Plantar Fascia. The attachment of the fascia into the heel bone is a tiny area of tissue, compared to the wide attachment area to the toes. Therefore, the constant excess pulling on the fascia will do damage to the weakest attachment point. Applying ice (or a heat pack) to the heel area and using anti-inflammatory pain killers like Advil or Nurofen (both contain ibuprofen) will provide immediate pain relief. Individuals who have high arches or flat feet are more prone to developing them. This is due to the overpronation or oversupination that often occurs due to the poor biomechanical form the feet often take with these conditions. Women may be more likely than men to develop a heel spur due to their choice of footwear. If excessive strain was placed on the foot a day before, pain today will also be greater. An accidental or sudden strain by jumping or leaping can increase the pain. This type of pain is localized initially but long durations of walking and standing can cause the whole heel to be tender and aching. Inflammation of the tendon that connects your heel and ankle can result in Achilles tendinitis. You'll usually feel this pain at the back of the heel. Running in non-supportive shoes or wearing shoes that rub the back of the heel can cause tendinitis. Anti-inflammatories, stretching and orthotics can help. You may need to rest your foot until the pain resolves before you return to activities such as running. Some procedures involve the removal of the spur itself in the operation. In this procedure, the surgeon is guided with a camera to observe the spur. He uses a small instrument in order to take out the bony section of calcium entirely.