Running can put a large amount of stress on the feet. Over time, all that pounding on the road can lead to heel pain. One cause of heel pain is a heel spur. A heel spur is a bony growth on the bottom of the heel. Having a heel spur does not mean you need to hang up your running shoes forever. Fortunately, for most people heel spurs do not cause pain and require conservative treatment only.
Cause
Heel spurs are caused by a condition known as plantar fasciitis. Plantar fasciitis is an inflammation of the plantar fascia, a band of connective tissue that connects the ball of the foot to the heel bone. When plantar fasciitis does not heal, over time a heel spur can develop where the fascia attaches to the heel bone. About half of people with plantar fasciitis have heel spurs, notes the Mayo Clinic. Plantar fasciitis is caused by several things including overuse, increasing running intensity too quickly, high arches in the feet, tight calf muscles, weakness of muscles of the feet and calves, improper stretching and wearing running shoes without enough support.
Symptoms
Heel spurs may or may not present with heel pain. Pain is typically felt on the bottom of the heel where the plantar fascia meets the heel bone. According to the American Academy of Orthopedic Surgeons, one in ten people have heel spurs, yet only one in 20 people with heel spurs actually experience pain. In fact, the Mayo Clinic notes that most heel spurs are actually found incidentally on X-rays.
Treatment
Treatment of heel spurs is the same as plantar fasciitis. Rest the foot and avoid running for at least one week. Apply ice to the heel for 10 to 15 minutes several times a day to reduce any swelling. Nonsteroidal anti-inflammatories such as ibuprofen or aspirin may be taken to relieve pain and reduce inflammation. Heel spurs should not be removed surgically unless the pain is chronic, notes the American Orthopedic Foot and Ankle Society.
Expert Insight
Medline Plus recommends that you see your doctor if your pain does not resolve after two to three weeks of conservative treatment at home, your pain worsens despite conservative treatment, you have severe pain, you are unable to walk or your heel is swollen or red.
Prevention
Always stretch before and after running, and do a five minute warm-up before stretching. Stretching will help increase the flexibility of the calf muscles, and decrease the amount of tension of the feet. Exercises to strengthen the calf muscle, such as calf raises, are also beneficial to strengthen weak calf and feet muscles. Be sure to increase the mileage or intensity of your running routine slowly. Running too far or too fast when you are not conditioned can lead to injury. Make sure your shoes fit properly, have enough cushioning, provide shock absorption and are not worn out. Running shoes should be replaced about every six months, depending on the number of miles you are doing.
