Of all the injuries that might beset a runner, heel spurs are among the most painful. The condition occurs when tissue along the bottom of the foot is torn, and the subsequent injury creates sharp growths on the heel bone. As a result, runners often suffer severe foot pain. Understanding the causes of heel spurs, as well as how to treat them, can help reduce pain and hasten recovery.
Cause
A heel spur is a growth on the bone of the heel that occurs when part of the plantar fascia tissue--the tissue that runs along the bottom of the foot--tears away and injures the outer layer of the bone. Bleeding results from the injury and eventually ossifies to create a spur, or growth, pointing toward the toes. Pain results not from the spur but from the area of torn tissue.
Symptoms
Heel spurs are characterized by pain in the area where the heel meets the arch of the foot. Pain is most evident when pressing down and toward the heel in this part of the foot. Walking first thing in the morning or after sitting for a long period of time tends to accentuate the pain.
Home Treatment
Home treatments are limited in their potential for alleviating pain, although still worth trying. Icing your heels immediately after running is one way to treat pain. Ice reduces swelling. You should apply it in two or three 10-minute repetitions, with a minute or two separating each repetition. You can insert arch supports and store-bought heel pads into your running shoes to support your heels while running.
Next Steps
Heel spurs are a tenacious problem that often requires professional help. If you experience sustained pain, have a podiatrist or orthopedist examine your foot. They may prescribe custom-made inserts, or orthotics, for your running shoes to help improve weight distribution and reduce pain. Medical specialists occasionally recommend surgery to remove spurs.
Stretching
For runners who recover from bone spurs and plantar fascia pain, stretching exercises are a good way to prevent further injury. One such exercise calls for pulling your toes toward you with your heel on the ground and holding that position for 30 seconds. Repeat the stretch five times per session, aiming for three sessions daily. Rolling the bottom of your foot over a golf ball is another effective routine that loosens the plantar fascia tissue and improves flexibility.
