A heel spur is small bony projection, called an osteophyte, that protrudes from the heel bone. Heel spurs are most often associated with plantar fasciitis, an inflammation of the broad band of connective tissue that runs along the bottom of the foot. The American Academy of Orthopaedic Surgeons states that while 1 in 20 people may develop a heel spur, only 5 percent develop heel pain from it. The pain of plantar fasciitis and heel spurs can be relieved by doing stretching exercises.
How Heel Spurs Form
Heel spurs typically form as a result of micro-trauma from repetitive pounding down on the heel from performing physical activities such as running, playing basketball and aerobic dance. Heel spurs occur when too much tension is exerted on the heel where the plantar fascia attaches, according to Dr. Stephen Pribut, a podiatrist from Washington, D.C. This tension can cause the plantar fascia to tear away from the heel bone, which stimulates bone growth in that spot to stabilize the area.
Plantar Fascia Stress
There are several mechanisms that can cause excessive tension upon the plantar fascia. Wearing shoes without adequate arch support, making quick turns on the foot and having an extremely flat foot, called a pronated foot type, can all increase tension on the plantar fascia. Medline Plus states that repetitive pounding from running downhill or on uneven surfaces can also put too much tension on it. Plantar fascia can also be caused by muscles that are too tight, particularly the calf muscle, which puts a lot of stress on the back of the heel via the Achilles tendon.
Plantar Fascia Stretches
Stretching can be beneficial in the treatment of heel spurs and plantar fasciitis. Many times, when the plantar fascia calms down and becomes less inflamed, the pain from the heel spur also is relieved. One of the classic stretches is the calf stretch. The calf stretch is performed by leaning forward against a wall while keeping one knee straight with the heel on the ground. The other leg is placed in front with the knee bent. Pushing the hips forward in this position acts to stretch the calf muscle and the Achilles tendon. SportsInjuryClinic.net states the plantar fascia stretch is performed while sitting on the floor with the knee bent, the heel on the floor and the foot flexed upwards. The toes are grasped and pulled towards the leg, and held in that position for 10 to 20 seconds.
Other Treatments
Ignoring any pain can lead to it becoming a chronic condition that interferes with everyday activities, according to MayoClinic.com. Resting the affected foot, taking medications, such as non-steroidal anti-inflammatory drugs, and being fitted with arch supports, called orthotics, can provide some relief and help avoid more invasive treatments, such as corticosteroid injections and surgery.
What The Studies Say
The "Journal of Bone and Joint Surgery" reports that tissue-specific stretches, such as the plantar fascia stretch, are the most effective. The non-weight-bearing plantar fascia stretch is most likely superior to the classic Achilles tendon stretch in reducing pain.
References
- American Academy of Orthopaedic Surgeons: Plantar Fasciitis and Bone Spurs
- Dr. Stephen Pribut, D.P.M.: Heel Pain: Plantar Fasciitis and Plantar Heel Pain Syndrome
- MedlinePlus: Heel Pain
- SportsInjuryClinic.net: Plantar Fascia Stretch
- MayoClinic.com: Plantar Fasciitis: Treatments and Drugs
- "Journal of Bone and Joint Surgery"; "Tissue-Specific Plantar Fascia-Stretching Exercise Enhances Outcomes in Patients with Chronic Heel Pain. A Prospective, Randomized Study" by BF DiGiovanni et al; 2003 Jul; 85-A(7):1270-7.
