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. Heel spurs typically result from repeated stress like jumping, running or sprints. They can also be caused by osteoarthritis, rheumatoid arthritis, poor circulation and other degenerative diseases. Heel spurs can be quite painful, so it is important to detect them early and take steps to cure them.
About
Because a heel spur grows around the tendons, it can be a constant source of aching in the foot. 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. 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 quite severe. This pain can decrease during activity once the muscles and tendons are loosened up, but it usually comes back afterward.
Treatment
Because heel spurs cause inflammation of the surrounding tendons that help to flex the foot, weight-bearing activities, such as running, can be extremely painful. Cutting back on the amount of running and avoiding sprinting is usually necessary to allow time for the inflammation to subside.
Cold will also help reduce the inflammation. Many people with heel spurs find it helpful to apply an ice pack directly to the heel area for 10 to 15 minutes several times a day.
Stretching is important to loosen up the heel area. Heel spurs can be caused by tight muscles that pull on the tendons around your heel and on the bottom of your foot, making the entire foot feel tight. Ten minutes a day should be devoted to fully stretch the foot, arch, Achilles tendon and calves.
Sports massage therapists can be helpful in relieving the pain caused by heel spurs. They can identify what tendons are tight and help to massage and loosen those to relieve the pressure from the bone. They can also break up adhesions and scar tissue which can cause tightness. These sessions are not a typical relaxing massage, though. They can be painful, but well worth it in the end.
Medical Attention
If none of these remedies work, your doctor can help with further treatments. 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. Because heel spurs can be caused by inadequate arch support, make sure you wear supportive shoes that fit properly. Some people find it helpful to get arch supports or orthotics 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 slowly. 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.
