Heel Spur: What is it and how to fix it?
Sharp heel pain with every step you take. Stiff and sore legs in the morning. Do you recognize any of this? Meet the heel spurāa tiny growth on the heel that can cause a lot of mischief.
Don't worry, we also carry good news. Heel spurs are treatable. Exercises prepared for you by physiotherapist LukĆ”Å” Klimpera will help you.
Reading tip: Download our free e-book Step by step to healthy walking.
In this article you will learn:
- What exactly is a heel spur?
- What causes a heel spur?
- Why does a heel spur occur? Why does it happen to you?
- Who is prone to heel spurs?
- What are the symptoms of a heel spur?
- How to examine heel spurs at home?
- How to prevent heel spurs?
- Are barefoot shoes suitable for heel spur prevention?
- Exercises to prevent heel spurs
- Additional tips for heel spur prevention
- How is a heel spur treated?
- Exercises to cure heel spurs
- Are barefoot shoes suitable with heel spur treatment?
- Tip for both prevention and treatment: Take a yoga class
Rule number one for both prevention and treatment: Put on healthy shoes.
What exactly is a heel spur?
A heel spur is a bony growth on the heel bone. It's easy to spot on an X-rayāand you might be surprised by how tiny it is. It manifests itself as a distinct and sharp pain in and around the heel bone.
Heel spur is easy to spot on an X-ray. Source: Wikipedia
What causes a heel spur?
Did you know that the bones in our body are not immutable? They "remodel themselves" according to how we put pressure on them.
A heel spur is formed in a similar way. When we overload the heel, we also overload the tendon that is attached to the heel bone. Inflammation occurs, during which calcium is released and deposited on this tendon. We say that the tendon "calcifies"āossifies.
Bone forms at those spots where the tendon had been flexible.
The good news is that heel spurs can be prevented.
Why does a heel spur occur? Why does it happen to you?
You may be thinking that you are not overloading your heel at all. You walk normally, maybe run occasionally, but nothing too extreme. Overexertion however is not caused by walking TOO MUCH, but by walking incorrectly.
The foot is a perfect mechanism. That is, if nothing restricts it. When we walk barefoot, our weight is distributed naturally. The problem comes with regular shoes which constrict the foot.
The narrow toe box pulls the toes together. Toes then stop working properly and the weight is transferred elsewhereātypically on the heel that we land on hard.
A leg often tilts to one side or the other. A tiny deviation from the axis is all it takes, and suddenly you are loading the heel elsewhere than nature intended. Therefore, you do not have to be an elite athlete to overload the heel and develop a heel spur.
A slight deviation to the side is all it takes, and you're putting unnatural weight on your heel.
Who is prone to heel spurs?
All those who overload their heels and feet in general. Most often people who:
- wear classic narrow shoes
- wear high heels often
- have a deviated axis of the leg
- are overweight
- are going on long-distance runs
However, even a distance runner or an overweight person can be fine if they use their legs actively and evenly.
What are the symptoms of a heel spur?
Symptoms of a heel spur may vary depending on how far it has developed. You may observe the following symptoms:
- heel pain (centre or inner edge)
- pain after exertion (walking, sports)
- pain and stiffness after awakening
- pain shooting up the calf
- swelling and redness
Important: These symptoms indicate an issue even if it turns out not to be a heel spur. See a physical therapist.
How to examine heel spurs at home?
Your doctor or physiotherapist will most likely take an X-ray, which will show the heel spur. However you can also detect it at home prior to your visit to the doctor.
"Feel your foot around the heel. Don't be afraid to push deeply and move your fingers along the bone in all directions as you squeeze. If the response is more painful somewhere than elsewhere, it is possible that the heel spur is starting to develop," says physiotherapist LukĆ”Å” Klimpera.
How to prevent heel spurs? Take off your shoes
The best way to prevent heel spurs is to walk naturally. Sounds simple? Unfortunately it isn't. Not in ordinary shoes.
In order for your legs to function properly, they must not be restricted by anything. That's why walking barefoot is the healthiest way for us. If that is not the option, then the second best option is to wear shoes that respect the shape and function of the foot. How do you recognize them?
- The wide toe box does not restrict your toes.
- The elastic materials do not press but adapt to the foot.
- The flexible sole copies your movement.
āAll shoes except barefoot shoes restrict your toes. Therefore, take off your shoes so that your toes have enough space," says renowned physiotherapist Clara LewitovĆ”.
Why is a wide toe box so important? Because the foot only works properly when the toes are free. If you give them space, the weight spreads out. You are not overloading any part of the foot, not even the heel.
So how do you know if the toe box is wide enough? You have enough space in it for a centred foot position, as you can see in the following video.
Are barefoot shoes suitable for heel spur prevention?
We can recommend wearing barefoot shoes as a prevention of heel spurs. You can recognize them by the fact that they respect the foot, its shape, and function. They are roomy and flexible, so walking in them simulates being barefoot.
However, it is important that they are real barefoot shoesānot just typical sneakers with a thin sole.
Barefoot Ahinsa shoes are designed by physiotherapists. That is to ensure that these are undeniably healthy shoes. They free up your feet and help prevent problems like heel spurs. Have you purchased yours?
"Barefoot shoes alone are not enough. It is important to perceive your walking and learn how to walk in a healthy way.ā As pointed out by physiotherapist LukĆ”Å” Klimpera, the heel spur and walking are closely related. You can practise healthy walking with the e-book Step by step to healthy walking.
Exercises to prevent heel spurs
ā”ļø Look for the centre
- Tilt the foot on the heel to the left and to the right.
- Feel both extreme positions.
- Look for a middle centred position. It is somewhere between the two extremes, where you feel full contact between the heel bone and the pad.
- Once you've found it, start gently putting weight on the leg in this position. Stand on one leg, take a step, try stepping on the stair and stepping down
- When moving, constantly check the position of the heel and the whole leg. Toes, heel, ankle, knee, all need to be in one line.
In the centred position, the heel has the greatest contact, the rest of the leg is also centred.
ā”ļø Train your body weight distribution
As weāve seen, the heel spur is being caused by an uneven load on the foot. Therefore, let's practise what the ideal weight distribution should look like.
- Stand up and be aware of the contact of the feet with the mat.
- Slowly lean your entire torso forward and backward.
- Feel how the weight is being transferred on the foot. When leaning forward it is more on the front of the foot, when leaning back you can feel it on the heel.
Pause somewhere in the middle after a while. Here, you should feel that your body weight is evenly distributed.
Additional tips for heel spur prevention
- Walk barefoot on a variety of surfaces.
- Practise your foot grip. Lifting things off the ground with your feet activates your leg.
- Take care of your feet. For example, Treat yourself to a proper massage.
Walk barefoot or in shoes which simulate walking barefoot.
How is a heel spur treated?
Doctors and physical therapists choose different types of treatment for heel spurs depending on the severity:
- exercise
- corticosteroids and other ointments
- shock wave treatment
- surgery
The problem is that none of these heel spur solutions address the cause other than exercise. So even after surgery the heel spur can return. In addition, some of the methods have side effects.
A right-minded physiotherapist will therefore recommend exercises to activate your feet and change the habits that caused the heel spur in the first place.
Exercises to cure heel spurs
ā”ļø Look for the centre
This exercise is suitable for both prevention and treatment of heel spur.
- Tilt the foot on the heel to the left and to the right.
- Feel both extreme positions.
- Look for a middle centred position. It is somewhere between the two extremes, where you feel full contact between the heel bone and the pad.
- Once you've found it, start gently putting weight on the leg in this position. Stand on one leg, take a step, try stepping on the stair and stepping down
When moving, constantly check the position of the heel and the whole leg. Toes, heel, ankle, knee, all need to be in one line.
ā”ļø Train your body weight distribution
Another important exercise, even if the heel spur is not bothering you yet. It helps you train healthy habits.
- Stand up and be aware of the contact of the feet with the mat.
- Slowly lean your entire torso forward and backward.
- Feel how the weight is being transferred on the foot. When leaning forward it is more on the front of the foot, when leaning back you can feel it on the heel.
Pause somewhere in the middle after a while. Here you should feel that your body weight is evenly distributed.
ā”ļø Engage your toes
- Place your foot on the ground.
- Set your toes in a centred position.
- Pull the thumb towards the other toes and back.
- Push your thumb away from the other toes and back.
- Repeat the same movement with your pinky toe.
- Pull the other toes towards the thumb and back.
- Push the other toes away from the thumb and back.
- Repeat the same movement with your pinky toe again.
ā”ļø Contract and lengthen the foot
- Stretch the toes towards the heel while keeping your heel in place. Relax.
- Stretch the heel towards the toes while keeping your toes in place. Relax.
Are barefoot shoes suitable with heel spur treatment?
We have already shown what mischief an unhealthy shoe can do to your feet. Therefore, do not go back to narrow sneakers during the treatment of the heel spur or even after it. But are barefoot shoes suitable for heel spurs if your steps hurt?
Most people do not know how to walk naturally. Shoes are also to blame for this, because they taught us to turn off our toes and land hard on the heel. Switching to barefoot shoes too quickly could cause you to hurt yourself.
Thatās why we recommend:
- Yes, find anatomical shoes. Spacious, wide, and flexible.
- Train healthy walking on soft surfaces as described in the e-book Step by step to healthy walking.
- Focus on a soft gait.
We have developed shoes from the Comfort line for a soft gait. They are spacious and adaptable just like barefoot shoes, but they have one advantage: a cushioned heel. Thanks to that, it grants you protection against hard impacts.
Tip for both prevention and treatment: Take a yoga class
Yoga teaches you to sense your body and use it sensitively and naturally. Physiotherapist LukĆ”Å” Klimpera recommends the Yoga in Daily Life system, which combines Eastern philosophy with Western medicine.
ā”ļø Transferring your body weight
- Take a slightly wide stance and turn the tips of your feet slightly to the sides. Both feet remain flat on the mat during the exercise.
- Place your hands on your sides.
- Shift your weight to your left leg as much as possible.
- As you exhale, slowly move into a squat. The right leg remains extended, the left is bent.
- Consciously feel the tension in your thigh muscles.
- Return to a wide stance with an inhale.
Repeat this exercise 5 times on both sides.
ā”ļø Stretching your feet and toes
- Sit on the floor, stretch out your legs in front of you.
- Lean your hands behind your body. Palms on the ground, fingers pointing back.
- Straighten your feet so that your toes are pointing up.
- Alternate between squeezing and spreading your toes.
You can also try:
- ankle circles
- stretching the tip to the mat and pulling back to the leg
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