As the largest bone in your foot, your heel absorbs most of the shock of your bipedal motion. Bony growths or spurs can develop and cause pain and discomfort. Fortunately, by pinpointing the cause of your heel spur -- like flat feet -- exercises and other measures can be taken to reduce pain and possibly prevent further irritation. Your doctor may recommend stretching exercises, manual therapy and special shoes to help manage your heel spurs.
Heel Spurs
Spurs are considered abnormal bone growths, and can develop out of calcium deposits. If a spur develops on your heel bone, it can stretch or aggravate the plantar fascia on the bottom of your foot. The plantar fascia is a fibrous band that runs from your heel to your forefoot. When this band stretches and pulls away from your heel, calcium deposits can build up and result in heel spurs. If you are flat-footed or have high arches, you are more prone to stretching or movement of the plantar fascia. Heel spurs are found in approximately 50 percent of people with plantar fasciitis, according to the MayoClinic.com.
Stretching Therapy
Stretches for the bottom of your foot are typically part of any physical therapy program for heel spurs or plantar fasciitis. Stretching is recommended even if you no longer experience pain. If your pain is acute, stretch gently, increasing intensity as your pain decreases. Using your hand to pull your toes toward your shin is a simple way to stretch your plantar fascia. You can also roll your foot over a ball or similarly shaped object for a deeper stretch. This exercise also provides a massage, one that can cool your foot if you freeze the ball before use. Standing on the edge of a step and stretching your heel downward will also stretch your foot as well as your calf muscle.
Trigger Point Therapy
Trigger point therapy is a form of myofascial release that may help to alleviate pain by focusing on specific points in your muscles where pain is centered. Similar to a massage, a chiropractor or other specialist will press and manipulate specific points on your feet and legs in an attempt to relieve your pain. In February 2011 the "Journal of Orthopaedic and Sports Physical Therapy" published a study that explored the effectiveness of combining trigger point therapy with traditional stretching techniques. The results showed that the self-stretching and trigger point therapy participants experienced "a greater improvement in physical function and a greater reduction in pain" when compared to those who only performed stretches.
Other Therapeutic Options
Discovering the cause of your heel spur or foot pain can also help speed your healing process. Your doctor or chiropractor will study your gait and your foot's alignment in order to recommend other treatments. You may need orthotics -- special shoe inserts -- that place your feet in a more ergonomic position in your shoe. Orthotics can correct your gait if you are flat footed, reducing the stress on your plantar fascia. You can also wear special heel cups to cradle your heel and reduce your pain. Certain yoga poses, like mountain pose, can also potentially reduce flat feet and improve postural alignment.
References
- Foot.com: Heel Spurs
- MayoClinic.com: Heel Spurs
- SportsInjuryClinic.net: Stretching for Plantar Fasciitis or Heel Spurs
- PubMed: Effectiveness of myofascial trigger point manual therapy combined with a self-stretching protocol for the management of plantar heel pain: a randomized controlled trial.
- Yoga Journal: Mountain Pose
