One out of every 10 people has heel spurs, according to the American Academy of Orthopaedic Surgeons. Out of those who have heel spurs, only 5 percent experience heel pain. If you experience pain with heel spurs, opt for non-impact aerobic activities that enable you to avoid putting unnecessary stress on your feet.
Identification
Heel spurs develop when the tissue connecting the heel and the ball of the foot is stretched and the lining covering the heel bone is repeatedly stressed, according to the California Podiatric Medical Association. Wearing over-worn or ill-fitting shoes can cause heel spurs, as can high-impact exercise and obesity. Although heel spurs can cause pain, MayoClinic.com reports that the pain may come from another condition. Heel spurs are common in people who have plantar fasciitis, which is painful and affects the membrane that runs from the heel to the toes.
Considerations
If you have heel spurs, consult with a podiatrist to determine the best way to incorporate exercise into your routine. You also need to make sure that heel spurs are actually the cause of your pain. Heel pain could be the result of a different condition such as arthritis, bursitis, a bone bruise, inflammation of the Achilles tendon or plantar fasciitis.
Types
Any exercise that doesn't stress your feet is usually the safest route when you have heel spurs. Non-impact cardiovascular exercise options include rowing, cycling and swimming, explains the American Council on Exercise. Exerting moderate effort on a rowing machine, leisurely swimming or bicycling on a flat terrain or on a stationary machine at 5 to 9 mph qualifies as moderate aerobic activity. To achieve vigorous intensity, increase cycling speed to more than 10 mph, swim laps or increase the intensity of your rowing exercise, according to the Centers for Disease Control and Prevention, or CDC.
Prevention/Solution
Heel spurs and heel pain can be caused by wearing improperly fitted shoes, weight gain, a sudden increase in activity, going barefoot for extended periods, an increase in the amount of time you spend on your feet or the impact from a new exercise regime, notes the Meridian Family, Foot and Ankle Clinic of Oklahoma City. To prevent injury or treat current heel pain, wear shoes appropriate to your activity, wear shoes with good arch support even when you're at home, avoid standing in one spot for long periods and ice your heel after activity.
Precautions
Finding a way to maintain an active lifestyle can help you manage your weight and preserve and build muscle tone. However, exercising through heel pain is not a good idea, cautions the California Podiatric Medical Association. If an activity causes pain, discontinue the activity and seek your doctor's advice.
References
- California Podiatric Medical Association: Heel Pain Has Many Causes
- MayoClinic.com: Do Heel Spurs Always Cause Heel Pain?
- American Council on Exercise: Successful Weight Control
- CDC: General Physical Activities Defined by Level of Insensity
- CDC: Measuring Physical Activity Intensity
- Meridian Family, Foot and Ankle Clinic of Oklahoma City: Heel Pain
