Walking places 60 tons of stress on each of your feet for every mile you walk, according to the American Academy of Orthopaedic Surgeons. As a result, you may experience foot and heel pain. One common cause of heel pain are heel spurs, which are often linked to a condition known as plantar fasciitis. Although much of your heel pain may fade on its own, you should take special precautions prior to resuming walking as exercise following a heel spur.
Heel Spurs
A heel spur is a buildup of calcium in the area where your plantar fascia attaches to your heel bone. Your plantar fascia is the thick band of tissue that runs from the back of your heel to your toes. Heel spurs can cause pain and inflammation in the back of your foot. A doctor will diagnose a heel spur by taking an X-ray to determine if a protrusion has occurred at the heel.
Plantar Fasciitis
Placing too much stress on the bottoms of your feet during exercise can cause an inflammation of your plantar fascia, a condition known as plantar fasciitis. Heel spurs often occur as the result of prolonged plantar fasciitis. Pain from plantar fasciitis is generally localized underneath the heel bone. The pain can range from mild to severe and usually flares up when you begin to walk.
Treatment
Heel spurs -- and plantar fasciitis -- are treated with stretching your calf muscles. This can help to alleviate pain and lead to a quicker recovery. You should also avoid going barefoot while recovering so that you do not place excess stress on your feet. Ice, anti-inflammatory medications and wearing heel pads in your shoes can also be beneficial in treating these conditions. Taking a break from physical activity until your symptoms subside is also recommended. If these treatment methods fail, a foot and ankle surgeon may recommend orthotic devices, injection therapy, night splints, physical therapy or a removable walking cast. Rarely is surgery required to treat these conditions.
Walking
While you are experiencing pain due to heel spurs, it is generally recommended that you cease physical activity that places pressure on your feet-- including walking as exercise -- until your symptoms subside. If you are under the care of a physician, talk to your doctor about resuming a walking exercise program with heel spurs. When you do begin walking, make sure to wear supportive shoes with good arch supports and slightly raised heels in order to reduce the stress on your heels and plantar fascia. When resuming walking, begin slowly and work your way back up to your normal exercise routine. If you experience pain, discontinue walking until your pain is gone. If pain persists for more than a few days, contact your physician.
