A heel spur can restrict the everyday life of those affected considerably when every step becomes agony. Although there are some options for getting rid of the pain, they require a good deal of patience.
If a doctor detects tenderness when pressure is applied to the centre of your heel, the most likely cause is a heel spur. To begin with the pain is fairly mild, but over time it becomes more intense and everyday life becomes torture.
What is a heel spur?
A heel spur is a sharp, bony growth that can form under or behind the heel bone. Ligaments and tendons run from the heel bone along the sole of the foot. Katharina Müller, surgeon and doctor at the santé24 online practice explains: "A heel spur is a bony calcium deposit in the tendons and ligaments running from the heel bone along the sole of the foot. Chronic overload of the plantar fascia, the the band of tissue under the sole of the foot, can cause small tears, cracks and inflammation in these tendons and ligaments."
Although a heel spur is usually only a few millimetres in size, it can be extremely painful. Heel spurs mostly affect individuals between the ages of 40 and 60.
What causes heel spurs?
Tiny cracks can develop if the tendons attached to the heel bone are subjected to constant heavy stress or overuse – for example due to exercise or biomechanical imbalance in the foot. Continuous strain over a long period of time can lead to inflammation and ultimately to calcium deposits. The calcium gradually ossifies and a heel spur develops.
Risk factors for heel spurs
Heel spurs are usually caused by long-term chronic overuse. Some causes develop over a number of years. They include:
- Being overweight
- Exercising without warming up first
- Standing or walking for long periods every day
- Unsuitable footwear (too small, too tight, heels too high)
Prevent heel spurs
To prevent a heel spur from developing in the first place, consider the following measures:
Warm up properly before you exercise.
If you have any biomechanical imbalance, correct it with proper shoes or insoles.
Wear shoes with cushioning soles and stable heels.
Try to lose weight if you are overweight.
Plan recovery phases to avoid excessive strain.
If you are planning activities that will put your feet under additional strain, you can do specific exercises to train your feet in readiness.
Avoid standing on hard surfaces for long periods.
Walking barefoot on soft ground promotes natural foot movement.
