Heel Spur

What is a heel spur?

The heel bone, also known as the calcaneus, can develop a bony growth called a heel spur. It is frequently associated with plantar fasciitis, a foot condition that causes pain in the heel and arch. Heel spurs form when the plantar fascia, a thick band of tissue running along the bottom of the foot, becomes inflamed. The resulting tension can cause the bone to grow outward as a spur.

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Symptoms of heel spur

Heel spurs can cause a variety of symptoms, including:

  • Pain in the heel is often the most noticeable symptom of heel spurs. The pain can be sharp, and it becomes more severe when walking or standing for long periods of time.
  • Swelling in the heel: The swelling may be visible and accompanied by redness or warmth in the affected area.
  • Pain when stretching the foot: Heel spurs can make it painful to push the foot, especially in the morning when the plantar fascia is tight.
  • Difficulty walking: Heel spurs can cause difficulty walking or a limp due to the pain and discomfort they cause.

Risk Factors

Plantar fasciitis pain (or any other tendinopathy) that has been present for more than eight weeks puts you at a higher risk of developing heel spurs because it indicates excess tension and pulling at the tissues as the body attempts to repair the condition. This puts certain people at a higher risk of developing heel spurs:

  • Those who wear high-heeled shoes put additional strain on the fascia and can cause the Achilles tendon to shorten over time.
  • In older adults, the plantar fascia's flexibility declines with age, and the heel's protective fat pad, cushions and protects the heel bone, thins.
  • Active runners, joggers, and jumpers because more strain is placed on the heel bone during training, especially if training on hard surfaces over a long time.
  • Those who have abnormal gait patterns that put excessive strain on the heel bone and the connective tissues
  • Those who frequently wear unsupportive or worn-out shoes
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Exercises for heel spurs

Exercise can be an effective treatment for heel spurs by helping to improve the strength and flexibility of the muscles in the feet and ankles. Here are some examples of exercises that may be recommended for heel spurs:

  • Plantar fascia stretch: To perform this stretch, stand with one foot in front of the other, toes facing forward. Lean forward and place your hands on the wall or a countertop for support. Shift your weight onto the front foot, keeping the heel of the back foot on the ground. Hold the stretch for 10-30 seconds, switch legs, and repeat.
  • Towel stretch: To perform this stretch, sit on a chair with your feet on the ground. To stretch the plantar fascia, wrap a towel around the ball of your foot and gently pull on the ends of the towel. Hold the stretch for 10-30 seconds, switch feet, and repeat.
  • Toe curls: Sit on a chair with your feet on the ground to perform this exercise. Curl your toes upward, then release and straighten them. Repeat this movement for 10-15 reps, switch feet, and repeat.
  • Calf raises: To perform this exercise, stand facing a wall with your hands resting on the wall for support. Lift your heels off the ground, rise onto your toes, then slowly lower your heels back down. Repeat this movement for 10-15 reps.

How to prevent heel spurs

Here are some steps you can take to help prevent heel spurs:

  • Wear shoes that fit well and provide good support: Shoes with a low heel and good arch support can help to alleviate pressure on the heels and prevent the development of heel spurs.
  • Avoid wearing high heels: High heels can put extra strain on the heels and should be avoided if you are prone to heel spurs.
  • Maintain a healthy weight: Carrying excess weight puts extra pressure on the heels and can contribute to the development of heel spurs.
  • Stretch your feet and ankles regularly: Stretching the muscles in the feet and ankles can help to improve their strength and flexibility, which can help to prevent heel spurs.
  • Avoid standing or walking for extended periods: Taking breaks to sit and rest can help to alleviate pressure on the heels and prevent the development of heel spurs.
  • Stay active: Regular physical activity can help to keep the muscles in the feet and ankles strong and flexible, which can help to prevent heel spurs.

How to treat Heel Spur?

There are various treatments, including advanced options like shockwave therapy and orthotic inserts, that will be applicable for heel spurs and heel pain treatment. However, everyone is different. Therefore, we will work with you to develop the most suitable treatment plan tailored to your needs, helping you find effective relief from discomfort.

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