{"id":3347,"date":"2026-04-16T10:08:38","date_gmt":"2026-04-16T10:08:38","guid":{"rendered":"https:\/\/www.appareil-minceur.fr\/non-categorise\/epine-calcaneenne-remede-de-grand-mere\/"},"modified":"2026-04-16T10:08:38","modified_gmt":"2026-04-16T10:08:38","slug":"heel-spur-a-grandmothers-remedy","status":"publish","type":"post","link":"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/","title":{"rendered":"How to relieve a heel spur with grandmother's remedies?"},"content":{"rendered":"<div class=\"kk-star-ratings kksr-auto kksr-align-left kksr-valign-top\"\n    data-payload='{&quot;align&quot;:&quot;left&quot;,&quot;id&quot;:&quot;3347&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;top&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Notez cet article !&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votes)&quot;,&quot;size&quot;:&quot;16&quot;,&quot;title&quot;:&quot;Comment soulager une \u00e9pine calcan\u00e9enne avec des rem\u00e8des de grand-m\u00e8re ?&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; 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padding: 20px; margin: 30px 0; border-radius: 5px; color: #000;\">\n<h2><span class=\"ez-toc-section\" id=\"%E2%9C%93_Les_infos_a_retenir\"><\/span>\u2713 News to remember<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul style=\"line-height: 1.8; margin: 15px 0; padding-left: 20px;\">\n<li>Heel spurs affect approximately <strong>10 % of the population<\/strong> It is a common condition and one of the most frequent causes of heel pain in active adults<\/li>\n<li>Regular stretching of the plantar fascia, done morning and evening for at least <strong>8 weeks<\/strong>, significantly reduce pain without medication or surgery<\/li>\n<li>Shock waves provide relief <strong>70 to 80 %<\/strong> cases in <strong>3 to 5 sessions<\/strong>, with lasting improvement in <strong>65 %<\/strong> patients after 6 months<\/li>\n<li>The best way to prevent a recurrence: a heel height between <strong>2 and 3 cm<\/strong> with good cushioning to distribute pressure<\/li>\n<\/ul>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Cest_quoi_exactement_une_epine_calcaneenne\"><\/span>What exactly is a heel spur?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L'<strong>heel spur<\/strong> (or heel spur) is a small bony growth that forms on the heel, specifically on the calcaneus bone. It results from a buildup of calcium following repeated microtrauma to the plantar fascia\u2014the tissue that connects your heel to your toes.<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article summary<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #ffffff;color:#ffffff\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #ffffff;color:#ffffff\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#%E2%9C%93_Les_infos_a_retenir\" >\u2713 News to remember<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Cest_quoi_exactement_une_epine_calcaneenne\" >What exactly is a heel spur?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Quelles_sont_les_causes_les_plus_courantes\" >What are the most common causes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Comment_la_reconnaitre\" >How can you tell?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Les_remedes_de_grand-mere_pour_soulager_une_epine_calcaneenne_ca_marche_vraiment\" >Do home remedies for heel spurs really work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Remede_n%C2%B01_les_applications_chaudfroid\" >Remedy #1: Hot and cold compresses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Remede_n%C2%B02_le_cataplasme_dargile_verte\" >Remedy #2: Green Clay Poultice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Remede_n%C2%B03_le_vinaigre_de_cidre\" >Remedy #3: Apple Cider Vinegar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Remede_n%C2%B04_les_compresses_a_lhuile_de_lin\" >Remedy #4: Linseed oil compresses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Remede_n%C2%B05_les_etirements_du_fascia_plantaire\" >Remedy #5: Plantar Fascia Stretches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Un_plan_daction_sur_7_jours_pour_vraiment_soulager_la_douleur\" >A 7-Day Action Plan to Really Relieve Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Quelles_sont_les_erreurs_a_eviter_absolument\" >What mistakes should you absolutely avoid?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Marcher_pieds_nus_sur_une_surface_dure\" >Walking barefoot on a hard surface<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Ignorer_le_choix_de_chaussures\" >Ignore the choice of shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Forcer_malgre_la_douleur\" >Pushing Through the Pain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Comment_prevenir_une_recidive\" >How can you prevent a recurrence?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Adopter_les_bons_reflexes_au_quotidien\" >Developing Good Habits in Your Daily Life<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Cote_alimentation_le_curcuma_est_ton_ami\" >When it comes to nutrition, turmeric is your friend<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Quand_est-ce_quil_faut_vraiment_consulter_un_medecin\" >When should you really see a doctor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#FAQ_les_questions_quon_se_pose_tous_%F0%9F%A4%94\" >FAQ: Questions We All Ask Ourselves \ud83e\udd14<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Peut-on_marcher_normalement_avec_une_epine_calcaneenne\" >Can you walk normally with a heel spur?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Quelle_est_la_difference_entre_fasciite_plantaire_et_epine_calcaneenne\" >What is the difference between plantar fasciitis and a heel spur?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Les_ondes_de_choc_sont-elles_efficaces_pour_traiter_lepine_calcaneenne\" >Are shock waves effective for treating heel spurs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Le_port_de_talons_hauts_aggrave-t-il_lepine_calcaneenne\" >Does wearing high heels make heel spurs worse?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Lepine_calcaneenne_peut-elle_disparaitre_toute_seule\" >Can a heel spur go away on its own?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Le_vinaigre_de_cidre_dissout-il_vraiment_lepine\" >Does apple cider vinegar really dissolve the thorn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Quelle_pommade_utiliser_pour_soulager_la_douleur\" >What ointment should I use to relieve pain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/heel-spur-a-grandmothers-remedy\/#Les_huiles_essentielles_sont-elles_efficaces\" >Are essential oils effective?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>In practical terms, you feel pain in your heel\u2014often described as \u00aba nail driven under your foot.\u00bb And believe me, it\u2019s far from pleasant!<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.appareil-minceur.fr\/wp-content\/uploads\/2026\/04\/epine-calcaneenne-remede-grand-mere-naturel-scaled.jpg\" alt=\"Heel Spur - Natural Remedy\" style=\"max-width: 100%; height: auto; margin: 20px 0; border-radius: 8px;\"><\/p>\n<blockquote style=\"background-color:#efefef; color:#000; border-radius:10px; padding:16px 20px; margin:24px 0;\"><p>\n\ud83d\udca1 Heel spurs affect approximately <strong>10 % of the population<\/strong> in general, and is one of the most common causes of heel pain in active adults. It is often associated with plantar fasciitis, an inflammation of the plantar fascia.\n<\/p><\/blockquote>\n<h3><span class=\"ez-toc-section\" id=\"Quelles_sont_les_causes_les_plus_courantes\"><\/span>What are the most common causes?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Several factors can trigger the development of a heel spur. Here is a list of them:<\/p>\n<ul>\n<li>Excess weight or rapid weight gain that puts extra strain on the foot<\/li>\n<li>Wearing ill-fitting shoes (too flat, without cushioning)<\/li>\n<li>Intense physical activity without sufficient recovery (running, jumping sports)<\/li>\n<li>Poor posture or a gait characterized by excessive supination or pronation<\/li>\n<li>The natural aging of plantar tissues (after age 40, the risk increases significantly)<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Comment_la_reconnaitre\"><\/span>How can you tell?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Heel pain is the <strong>main symptom<\/strong>. It is often at its worst in the morning, right from the first few steps, then eases slightly as the day goes on before returning with a vengeance after standing for a long time.<\/p>\n<p>In some cases, the area is tender to direct palpation, and slight redness or swelling may develop. If these symptoms persist for more than two weeks, an X-ray of the foot can confirm the diagnosis.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_remedes_de_grand-mere_pour_soulager_une_epine_calcaneenne_ca_marche_vraiment\"><\/span>Do home remedies for heel spurs really work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Good question! And the answer is yes\u2026 as long as you use them properly. The <strong>natural remedies<\/strong> They don't magically make the bone spur disappear, but they do relieve inflammation, reduce pain, and promote the healing of the plantar tissue. Generations of people have been using these tips long before us!<\/p>\n<p>Here are the 5 most effective home remedies for relieving heel pain.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Remede_n%C2%B01_les_applications_chaudfroid\"><\/span>Remedy #1: Hot and cold compresses<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This is probably the simplest and quickest method. Cold (cryotherapy) reduces inflammation and numbs the pain. Heat, on the other hand, relaxes the tissues and improves blood circulation.<\/p>\n<p>For cold therapy: Place an ice cube or a frozen water bottle under your foot and gently roll it back and forth for 10 to 15 minutes. Do this in the morning and evening. For heat therapy: A foot bath at about 38\u201340\u00b0C for 20 minutes works wonders!<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Remede_n%C2%B02_le_cataplasme_dargile_verte\"><\/span>Remedy #2: Green Clay Poultice<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>L'<strong>green clay<\/strong> is a star among natural anti-inflammatory remedies. When applied as a poultice to the heel, it helps reduce inflammation and relieve pain.<\/p>\n<p>Mix the green clay powder with a little cold water until you get a thick paste. Apply a generous layer to your heel, cover with a damp cloth, and let it sit for 30 to 45 minutes. Rinse with cold water. Do this every night for a week!<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Remede_n%C2%B03_le_vinaigre_de_cidre\"><\/span>Remedy #3: Apple Cider Vinegar<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Visit <strong>cider vinegar<\/strong>, it has been our grandmothers\u2019 perfect ally for centuries. Its anti-inflammatory and alkalizing properties make it a powerful remedy for heel pain.<\/p>\n<p>Soak a clean cloth in unfiltered apple cider vinegar (such as Bragg), place it directly on the painful heel, and secure it with a bandage for 20 to 30 minutes. You can also add it to a warm foot bath: 2 tablespoons in a basin of water.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.appareil-minceur.fr\/wp-content\/uploads\/2026\/04\/soulagement-naturel-epine-calcaneenne-scaled.jpg\" alt=\"Natural Relief for Heel Spurs\" style=\"max-width: 100%; height: auto; margin: 20px 0; border-radius: 8px;\"><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Remede_n%C2%B04_les_compresses_a_lhuile_de_lin\"><\/span>Remedy #4: Linseed oil compresses<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Less well-known, the\u2019<strong>flaxseed oil<\/strong> is, however, very effective thanks to its high omega-3 content, which has anti-inflammatory properties. Gently heat the flaxseed oil (without bringing it to a boil), soak a clean cloth in it, and apply it to your heel as a warm compress for 20 minutes.<\/p>\n<p>This remedy is especially great for the evening, after a busy day. Your feet will love it!<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Remede_n%C2%B05_les_etirements_du_fascia_plantaire\"><\/span>Remedy #5: Plantar Fascia Stretches<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Visit <strong>Plantar fascia stretches<\/strong> are undoubtedly the most scientifically documented method. A study published in the <em>Journal of Bone and Joint Surgery<\/em> shows that a targeted stretching program significantly reduces foot pain in less than 8 weeks.<\/p>\n<p>Here's how to do it: While sitting, cross your sore leg over the other knee. Grab your toes and gently pull them toward you for 30 seconds. Repeat 3 times, morning and night. Simple, free, and incredibly effective!<\/p>\n<blockquote style=\"background-color:#efefef; color:#000; border-radius:10px; padding:16px 20px; margin:24px 0;\"><p>\n\u2705 Regular stretching of the plantar fascia, done in the morning and evening for at least 8 weeks, is one of the best-documented natural treatments for reducing pain associated with heel spurs\u2014without medication or surgery.\n<\/p><\/blockquote>\n<h2><span class=\"ez-toc-section\" id=\"Un_plan_daction_sur_7_jours_pour_vraiment_soulager_la_douleur\"><\/span>A 7-Day Action Plan to Really Relieve Pain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Want a structured approach to give yourself the best chance of success? Here's how to smartly combine these natural remedies over the course of a week!<\/p>\n<table style=\"width:100%; border-collapse:collapse; margin:20px 0;\">\n<thead>\n<tr style=\"background-color:#efefef;\">\n<th style=\"padding:10px; border:1px solid #ccc; text-align:left;\">Day<\/th>\n<th style=\"padding:10px; border:1px solid #ccc; text-align:left;\">Morning<\/th>\n<th style=\"padding:10px; border:1px solid #ccc; text-align:left;\">Evening<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:10px; border:1px solid #ccc;\">Days 1 &amp; 2<\/td>\n<td style=\"padding:10px; border:1px solid #ccc;\">Fascia stretches (3 sets of 30 seconds) + 10-minute ice pack application<\/td>\n<td style=\"padding:10px; border:1px solid #ccc;\">Green Clay Poultice, 30 min<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px; border:1px solid #ccc;\">Days 3 &amp; 4<\/td>\n<td style=\"padding:10px; border:1px solid #ccc;\">Stretching + apple cider vinegar compress for 20 minutes<\/td>\n<td style=\"padding:10px; border:1px solid #ccc;\">Warm foot bath + essential oils (lavender, wintergreen)<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px; border:1px solid #ccc;\">Days 5 &amp; 6<\/td>\n<td style=\"padding:10px; border:1px solid #ccc;\">Stretching + icing for 10 minutes<\/td>\n<td style=\"padding:10px; border:1px solid #ccc;\">Warm linseed oil compress for 20 minutes<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:10px; border:1px solid #ccc;\">Day 7<\/td>\n<td style=\"padding:10px; border:1px solid #ccc;\">Stretching + 10-minute tennis ball self-massage<\/td>\n<td style=\"padding:10px; border:1px solid #ccc;\">Green clay poultice + complete rest<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>With this routine, most people notice a clear improvement by the end of the first week. Sometimes even sooner!<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.appareil-minceur.fr\/wp-content\/uploads\/2026\/04\/remede-naturel-epine-calcaneenne-scaled.jpg\" alt=\"Natural Remedy for Heel Spurs\" style=\"max-width: 100%; height: auto; margin: 20px 0; border-radius: 8px;\"><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Quelles_sont_les_erreurs_a_eviter_absolument\"><\/span>What mistakes should you absolutely avoid?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Because some habits we think are good can actually make things worse, here are the common pitfalls to avoid.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Marcher_pieds_nus_sur_une_surface_dure\"><\/span>Walking barefoot on a hard surface<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>I know, it might seem trivial, but walking barefoot on tile or hardwood floors increases pressure on the heel bone and further inflames the plantar fascia. Always keep a pair of slippers with cushioned soles within reach! If you also experience a burning sensation in your feet, check out our comprehensive guide on <a href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/pied-qui-brule-remede-de-grand-mere\/\">Home Remedies for Burning Feet<\/a>, because these two issues can sometimes be interconnected.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ignorer_le_choix_de_chaussures\"><\/span>Ignore the choice of shoes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Shoes that are too flat (such as ballet flats or flip-flops) offer no arch support. Choose shoes with good heel cushioning and an orthopedic insole if necessary. Many podiatrists recommend a heel height of between 2 and 3 cm to relieve tension on the plantar fascia.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Forcer_malgre_la_douleur\"><\/span>Pushing Through the Pain<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Resuming intense physical activity too soon is the number one mistake! Running, in particular, puts a lot of strain on the plantar fascia. Let your body recover before you put on your sneakers for a run.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Comment_prevenir_une_recidive\"><\/span>How can you prevent a recurrence?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Relieving pain is great, but not having to deal with it anymore is even better! Preventing heel spurs involves a few simple habits to incorporate into your daily routine.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adopter_les_bons_reflexes_au_quotidien\"><\/span>Developing Good Habits in Your Daily Life<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Always stretch your plantar fascia after every workout. Maintain a stable, healthy weight\u2014every kilogram you lose reduces the pressure on your joints by 3 to 4 kg with every step. And remember to replace your running shoes every 600 to 800 km or so. If you also experience localized pain in the groin or front of the thigh, the <a href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/remede-grand-mere-pour-cruralgie\/\">Natural Remedies for Cruralgia<\/a> can complement a holistic approach to your joint health.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cote_alimentation_le_curcuma_est_ton_ami\"><\/span>When it comes to nutrition, turmeric is your friend<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Visit <strong>turmeric<\/strong>, thanks to its curcumin, is a very powerful natural anti-inflammatory. Incorporate it into your daily meals or take it as a dietary supplement (300 to 500 mg per day) to combat inflammation from the inside. Arnica and white willow, whether used topically or in herbal medicine, are also plants recognized for their pain-relieving properties.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Quand_est-ce_quil_faut_vraiment_consulter_un_medecin\"><\/span>When should you really see a doctor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Natural remedies are great for relieving and preventing symptoms, but they have their limits. If, after 4 to 6 weeks of home treatment, the <strong>heel pain<\/strong> If it doesn't get better\u2014or even gets worse\u2014it's time to see a healthcare professional.<\/p>\n<p>A doctor may prescribe custom orthotic insoles, physical therapy sessions, a corticosteroid injection, or\u2014in the most stubborn cases (less than 5 % of cases)\u2014surgery. Don\u2019t let chronic pain take hold without seeking medical advice! It\u2019s especially important to see a doctor if you\u2019re also experiencing symptoms of a <a href=\"https:\/\/www.appareil-minceur.fr\/en\/health\/darnold-neuralgia-grandmothers-remedy\/\">Arnold's neuralgia<\/a> or other associated nerve pain, which could complicate the diagnosis.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQ_les_questions_quon_se_pose_tous_%F0%9F%A4%94\"><\/span>FAQ: Questions We All Ask Ourselves \ud83e\udd14<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"background-color:#f8f9fa; border-left:4px solid #FF6600; padding:20px; color:#000;\">\n<div itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\">\n<h3 itemprop=\"name\"><span class=\"ez-toc-section\" id=\"Peut-on_marcher_normalement_avec_une_epine_calcaneenne\"><\/span>Can you walk normally with a heel spur?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\">\n<div itemprop=\"text\">\n<p>Walking is possible, but often <strong>painful<\/strong> upon waking or after a rest. Approximately <strong>70 %<\/strong> Some patients experience an improvement after <strong>30 minutes<\/strong> activity, thanks to the warming up of the <strong>plantar fascia<\/strong>. Use <strong>orthopedic insoles<\/strong> (6 to 8 mm cushioning) reduces pressure on <strong>25 to 30 %<\/strong> on the heel.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\">\n<h3 itemprop=\"name\"><span class=\"ez-toc-section\" id=\"Quelle_est_la_difference_entre_fasciite_plantaire_et_epine_calcaneenne\"><\/span>What is the difference between plantar fasciitis and a heel spur?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\">\n<div itemprop=\"text\">\n<p>Visit <strong>plantar fasciitis<\/strong> is a <strong>inflammation<\/strong> of the fascia, while the calcaneal spine is a <strong>bone spur<\/strong> (visible on the radio). Approximately <strong>50 %<\/strong> Some cases of plantar fasciitis develop into heel spurs. Both cause heel pain, but heel spurs are often <strong>asymptomatic<\/strong> without associated inflammation.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\">\n<h3 itemprop=\"name\"><span class=\"ez-toc-section\" id=\"Les_ondes_de_choc_sont-elles_efficaces_pour_traiter_lepine_calcaneenne\"><\/span>Are shock waves effective for treating heel spurs?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\">\n<div itemprop=\"text\">\n<p>Yes, the <strong>shock waves<\/strong> (extracorporeal therapy) provide relief <strong>70 to 80 %<\/strong> cases in <strong>3 to 5 sessions<\/strong>. They stimulate the <strong>tissue repair<\/strong> and reduce inflammation in the fascia. One study shows an improvement <strong>sustainable<\/strong> at <strong>65 %<\/strong> of patients after 6 months.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\">\n<h3 itemprop=\"name\"><span class=\"ez-toc-section\" id=\"Le_port_de_talons_hauts_aggrave-t-il_lepine_calcaneenne\"><\/span>Does wearing high heels make heel spurs worse?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\">\n<div itemprop=\"text\">\n<p>High heels (&gt; 4 cm) make the <strong>calf<\/strong> and increase tension on the fascia of <strong>20 %<\/strong>. On the other hand, heels &lt; 2 cm adds bulk to the heel. The ideal height is <strong>2 to 3 cm<\/strong> with a <strong>cushioned<\/strong> to distribute the pressure.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\">\n<h3 itemprop=\"name\"><span class=\"ez-toc-section\" id=\"Lepine_calcaneenne_peut-elle_disparaitre_toute_seule\"><\/span>Can a heel spur go away on its own?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\">\n<div itemprop=\"text\">\n<p>The bone spur itself does not go away on its own. However, the pain it causes can subside completely with proper treatment\u2014stretching, natural remedies, and wearing appropriate insoles. Many people live with a heel spur without ever experiencing any discomfort at all!<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\">\n<h3 itemprop=\"name\"><span class=\"ez-toc-section\" id=\"Le_vinaigre_de_cidre_dissout-il_vraiment_lepine\"><\/span>Does apple cider vinegar really dissolve the thorn?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\">\n<div itemprop=\"text\">\n<p>No, apple cider vinegar does not dissolve bone. It primarily acts on inflammation in the surrounding soft tissues and helps relieve pain. It is a remedy that improves comfort, not a treatment that alters bone structure.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\">\n<h3 itemprop=\"name\"><span class=\"ez-toc-section\" id=\"Quelle_pommade_utiliser_pour_soulager_la_douleur\"><\/span>What ointment should I use to relieve pain?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\">\n<div itemprop=\"text\">\n<p>Ointments containing arnica, wintergreen, or ibuprofen (available over the counter at pharmacies) are effective at reducing local inflammation. Gently massage them into the entire heel, morning and night, as a supplement to natural remedies.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\">\n<h3 itemprop=\"name\"><span class=\"ez-toc-section\" id=\"Les_huiles_essentielles_sont-elles_efficaces\"><\/span>Are essential oils effective?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\">\n<div itemprop=\"text\">\n<p>Yes, certain essential oils have very real anti-inflammatory and analgesic properties. Wintergreen, true lavender, and peppermint are particularly well-suited for this purpose. Always dilute them in a neutral vegetable oil (30 % of essential oil to 70 % of vegetable oil) before applying to the skin.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>","protected":false},"excerpt":{"rendered":"<p>\u2713 Les infos \u00e0 retenir L&rsquo;\u00e9pine calcan\u00e9enne touche environ 10 % de la population g\u00e9n\u00e9rale et repr\u00e9sente l&rsquo;une des causes les plus fr\u00e9quentes de douleur au talon chez les adultes actifs Les \u00e9tirements r\u00e9guliers du fascia plantaire, pratiqu\u00e9s matin et soir pendant au moins 8 semaines, r\u00e9duisent significativement la douleur sans m\u00e9dicament ni chirurgie Les [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3344,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[],"class_list":["post-3347","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante"],"_links":{"self":[{"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/posts\/3347","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/comments?post=3347"}],"version-history":[{"count":0,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/posts\/3347\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/media\/3344"}],"wp:attachment":[{"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/media?parent=3347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/categories?post=3347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/tags?post=3347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}