A heel spur is a bony growth of calcium around the tendons and ligaments where they attach to the heel bone. The spur grows from the bone into the flesh of the foot. A heel spur typically results from repeated stress like running. It can also be caused by osteoarthritis, rheumatoid arthritis, poor circulation and other degenerative diseases. A heel spur can be quite painful, so it is important to detect it early and take steps to cure the ailment.
Identification
Since a heel spur grows around the tendons, it can be a constant source of aching in the foot. You may experience stiffness or pain upon getting out of bed in the morning. When you place your weight on your foot to walk or push off to run, the pain can be severe and debilitating. This pain can decrease during activity once the muscles and tendons are loosened up, but it usually comes back afterward.
The pain is actually caused by inflamed tendons, not the spur itself. The heel spur aggravates and rubs against area tendons in the heel, causing them to become irritated and inflamed. Your heel may be tender and feel warm to the touch.
Home Treatments
There are several at-home remedies you can try:
Reduce activity. Recognize what activity is causing the pain and reduce or eliminate it until the pain is gone. If it is running, cut back on the amount of miles and avoid sprinting and hills which can further aggravate the heel.
Stretch. A heel spur can be caused by tight muscles which pull on the tendons around your heel and on the bottom of your foot, making the entire foot feel tight. Take some time each day to fully stretch your foot, arch, Achilles tendon and calves.
Use ice. Cold will help to reduce the inflammation. Get an ice pack or an ice cube and keep this on your heel for 10 minutes at a time. Try to do this two to three times a day.
Massage. Find a sports massage therapist who understands heel spurs and how to relieve the associated pain. Massaging the entire foot and lower leg can help loosen up any tightness. Rolling the bottom of your foot on a tennis ball or golf ball can also help loosen tight tendons, which will relieve the pressure on the heel spur.
Medical Treatment
If none of these home remedies work, visit your doctor. Left untreated, a heel spur can get worse and become debilitating. You may need physical therapy or other medical treatments, such as a cortisone shot or shock wave therapy. In severe instances, surgery may be necessary.
Prevention
Once you have cured a heel spur, it is important to take steps to prevent it from coming back. Make sure that you wear supportive shoes that properly fit. Since heel spurs can be caused by inadequate arch support, some people find it helpful to get arch supports or orthodics put in their shoes. Avoid high heels or shoes with no support, such as sandals or flip flops. Also, be sure to continue stretching to keep your calf, foot and all surrounding muscles loose and flexible.
Tips
When the heel spur is cured and you are ready to resume activity, start back at a slow pace. Give your body time to build back to its level prior to injury. Trying to exercise too much or too fast can potentially re-injure the area.
