What Are Heel Spurs
Heel spurs are calcium deposits that form as bony protrusions on the underside of the heel bone, known as the calcaneus. These growths develop over many months due to chronic stress and strain on the foot structures. They are often associated with plantar fasciitis, a condition involving inflammation of the plantar fascia, a thick band of tissue connecting the heel bone to the toes. This occurs when the plantar fascia pulls away from the heel bone, leading to microscopic tears and subsequent calcium accumulation.
Factors contributing to heel spur development include repetitive activities like running, poorly fitting or unsupportive footwear, and excess body weight. Certain gait abnormalities, such as high arches or flat feet, can also alter weight distribution and contribute to their formation. The most common symptom is heel pain, often described as a sharp, stabbing sensation, especially with the first steps in the morning or after periods of rest.
Can Heel Spurs Disappear
Once a heel spur has formed, it is a structural change in the bone and generally does not disappear or dissolve naturally. The bony protrusion itself is a permanent accumulation of calcium deposits.
However, the pain associated with a heel spur often improves or resolves with appropriate management, even if the spur remains. This is because the pain is typically not caused by the spur physically piercing tissue, but rather by the inflammation and irritation of the surrounding soft tissues, especially the plantar fascia, at its attachment to the heel bone. Many individuals with heel spurs experience no pain at all. Effective treatments focus on reducing this soft tissue inflammation and stress, allowing the inflamed tissues to heal.
Managing Heel Spur Discomfort
Managing heel spur discomfort primarily involves conservative, non-surgical approaches aimed at reducing inflammation and stress on the plantar fascia. Initial steps include rest to alleviate strain and applying ice to the heel for 15-20 minutes several times a day to reduce pain and swelling.
Stretching exercises are a core component of pain management, targeting both the calf muscles and the plantar fascia to improve flexibility and reduce tension. Wearing supportive footwear with good arch support and cushioning, along with using orthotics or heel inserts, can help distribute pressure evenly and reduce strain.
Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can temporarily ease pain and reduce inflammation. Physical therapy offers a structured approach with tailored exercises and modalities to promote healing. These strategies focus on addressing the soft tissue inflammation, which is the primary source of pain.
Steps to Prevent Heel Spurs
Preventing heel spurs involves reducing chronic stress and strain on the plantar fascia and heel bone. A crucial preventive measure is wearing properly fitted shoes with good arch support and cushioning. It is also important to choose appropriate footwear for specific physical activities and to regularly replace worn-out athletic shoes, as their supportive qualities diminish over time.
Maintaining a healthy body weight helps reduce the load on the feet, lessening strain on the plantar fascia. Regular stretching exercises for the feet and calves can improve flexibility and reduce tension. When starting new exercise routines or increasing activity levels, do so gradually to allow foot structures to adapt.
Additionally, avoid going barefoot, especially on hard surfaces. If structural foot issues like flat feet or high arches exist, custom orthotics or arch supports can help correct biomechanical imbalances. Addressing heel pain promptly at its first sign can help prevent chronic issues that might lead to spur formation.