What is a Heel Spur?
Being the largest of the 26 bones in the foot, the calcaneus, or the heel bone, absorbs a majority of the weight of the body. A heel spur is a bony growth that forms on the bottom or back of the heel bone (“Heel Spur”, 2005). Heel spurs are often related to a condition called plantar fasciitis, however it’s important to not get the two mixed up. A heel spur is a bony projection that occurs from the bottom of the heel along the plantar fascia, whereas plantar fasciitis is caused by an inflammatory process where the plantar fasciitis attaches to the heel due to an abnormal force being placed on it. It is important to differentiate between the two since plantar fasciitis will subside on its own over a period of time, whereas a heel spur will be there permanently, unless surgery is required.
Symptoms of heel spurs can include pain, inflammation or swelling at the front of your heel (“Heel Spur”, 2005). The symptoms can spread to the arch of your foot, and a small bony protrusion may be eventually visible. However, only about 50% of people with heel spurs experience pain from them or even see a change in the soft tissue or bones surrounding the heel. Therefore, heel spurs are often discovered only through X-rays and other tests done for foot ailments.
Heel spurs can be prevented by minimizing wear and tear
· Wear well-fitting shoes with arch support and shock-absorbent soles
· Avoid exercises that involve jumping or repeated stress on hard surfaces, such as pavement or concrete
· Avoid prolonged walking downhill or rocky or uneven surfaces
· Warm up with calf and foot stretches before exercising
· 1-Legged Squat
· Wall Squat On Exercise Ball
· 1-leg bridges with thera-band isometric
· Strengthening Ankle Stabilizer Muscles
If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.
Heel spur. (2005). Postgraduate medicine 118(1). doi:10.3810/pgm.2005.07.1689