Ongoing heel pain, especially first thing in the morning or when standing after rest, may indicate that you have developed a heel spur. However, your heel spur is not likely to be the cause of the heel pain! Heel spurs are often a side effect of the real underlying cause of the heel pain, like plantar fasciitis or Achilles tendonitis. Here are 10 essential facts to help you understand and manage this condition effectively.
1. Heel Spurs Are Bony Growths
Heel spurs are bony protrusions that develop on the heel bone, visible by X-ray only. They form over a long period of time. They have been shown to develop in response to damage and strain on foot muscles and ligaments, often over the plantar fascia or Achilles tendon. When injuries and damage to these tissues persist, the body can add bone to the insertion on the tendon.
2. Heel Spurs and Pain
Surprisingly, most heel spurs are painless! It is the longstanding damage and inflammation to the plantar fascia or the Achilles tendon that is the cause of most heel pain and not your heel spur.
3. Heel Spurs and Plantar Fasciitis Often Occur Together
Heel spurs located on the bottom of the heel and plantar fasciitis are closely related, as both involve strain on the plantar fascia. When the plantar fascia is stressed, it pulls on the heel bone, which can lead to spur formation over time.
4. Heels Spurs and Insertional Achilles Tendonitis
Posterior heel spurs (located at the back of the heel) can develop where the Achilles tendon attaches to the heel bone. Achilles tendonitis is common in runners and frequently caused by calf muscle tightness, which places increased stress on the Achilles tendon insertion. Pain is located at the back of the heel, which may swell and make wearing shoes painful.
5. High-Impact Activities Can Trigger Heel Spurs
Activities like running, jumping, or prolonged standing on hard surfaces can increase the risk of heel spurs by placing repetitive stress on the heel.
6. Poor Footwear Can Make Matters Worse
Shoes without proper arch support or cushioning can contribute to heel spur formation. Choosing supportive, well-cushioned shoes can help prevent heel pain.
7. Heel Spurs Are Often Linked to Poor Foot Mechanics
People with flat feet, high arches, or abnormal gait patterns are more prone to developing heel spurs. Orthotic inserts can help correct foot mechanics, reducing strain on the heel.
8. Age Is a Risk Factor
As we age, the plantar fascia/Achilles tendon loses elasticity, making older adults more susceptible to heel spurs. Combined with wear and tear on the feet, age is a key factor in heel spur development.
9. Maintaining a Healthy Weight Can Reduce Heel Spur Pain
Excess weight increases pressure on the heels and can exacerbate heel spur pain. Maintaining a healthy weight can alleviate strain on the feet and help manage discomfort.
10. Stretching Helps Prevent and Relieve Heel Spur Pain
Regular stretching of the calf muscles, Achilles tendon, and plantar fascia can reduce tension in the heel area. Stretching before and after activities is a simple but effective way to prevent heel pain.
Take Action Against Heel Spur Pain
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