Heel Spur Treatment Options

Heel spurs take time to form but the pain can seem like it happens overnight literally. Many people first notice pain with their first steps out of bed in the morning. Calcium builds up along the bottom of your heel bone in response to stress and tension where your plantar fascia inserts.

The spur isn’t always painful but swelling around the heel is often quite tender.

Fortunately heel spurs respond well to treatment and most people will see improvements with conservative therapies especially if treatment is started early. Treatments focus on minimizing stress to your feet, improving mechanics, and decreasing inflammation.

Identify What is Causing Your Pain

Heel Spurs are often present with a condition called Plantar Fasciitis. With this condition the fascia or band of tissue that connects your heel to your toes becomes irritated and develops tiny tears. Overnight your foot tissues tighten as you sleep. When you stand up and take that first step your foot forcefully lengthens causing stabbing pain in your heel.

Microtrauma caused by standing, walking or running long distances. Wearing inappropriate shoes and having poor foot biomechanics can contribute to the condition over time.

Ice Your Heel

Ice is one of the easiest ways to help alleviate pain. Simply placing a cold compress against the back of your heel for 15-20 minutes can help reduce inflammation and numb the irritated tissues.

You can use ice several times each day but it can be especially helpful after sitting or standing for long periods of time.

Rest Your Feet

Decreasing your activity levels can help reduce pain as well. The less you stimulate your heel the more opportunity it has to heal. Try sitting with your feet elevated when possible to help decrease pressure in the heel.

Wearing Shoes & Avoid Barefoot Walking

You should always wear supportive shoes when you are walking around. Shoes that provide adequate arch support, cushion and a firm heel counter will help decrease the stress to your plantar fascia. Shoes with thick soles will also help absorb some of the shock when your foot strikes the ground as you walk.

Foot Orthotics

Orthotics help to spread your weight across your entire foot when walking. They also help improve your foot biomechanics. If your feet overpronate, have flat feet or high arches custom or over-the-counter orthotics may be recommended to help.

Try Cushioning or Heel Cups

Heel cups and other forms of cushioning can also provide relief by decreasing pressure under the heel. This is important when your heel first touches the ground while walking or standing.

Stretch Your Calf

Calves that are tight can contribute to heel pain. Stretching the calf muscles regularly can help decrease tension on the heel. Calf stretches will help improve the flexibility of your ankle. When your ankle is stiff it puts more stress on the tissues that attach at your heel.

Improving the flexibility of your calf helps reduce the force through the Achilles tendon and plantar fascia. Stretching the plantar fascia itself can also help decrease your heel pain, especially those waking pains you experience first thing in the morning.

Performing plantar fascia stretches before you out of bed can help decrease that painful first step you take in the morning.

Strengthening your feet also helps. Simple exercises that focus on strengthening the muscles that support your arch will help. Towel curls, toe raises and basic exercises can help improve the mechanics of your feet.

Taking An Anti-inflammatory

Ibuprofen and other anti-inflammatory medications can help decrease both pain and inflammation. This is best used in conjunction with orthotics and modifying your activity.

Try Physical Therapy

Visiting a physical therapist can also be helpful. They can provide you with specific stretches and exercises to help alleviate your pain. A physical therapist can also provide hands on therapy to help relax the muscles that are contributing to your heel pain.

Consider Shockwave Therapy

If your pain is chronic and you have not seen improvement with conservative treatment, Ask your physician about Extracorporeal Shockwave Therapy. Shockwave therapy is a noninvasive treatment that can help stimulate healing in the tissues surrounding your heel.

Many people see improvement in their pain after receiving several treatments. Patients often see the greatest improvements when they combine shockwave therapy with stretching and orthotics.

Visit a Surgeon

Operative treatment is typically used as a last resort. The majority of heel spurs will resolve on their own without surgery. However if you have tried conservative methods for 6-12 months and continue to experience pain you may need to consider visiting a foot surgeon.

Your surgeon will either choose to remove the spur or cut part of your plantar fascia to release tension. Recovery from surgery will usually require you to be non-weightbearing for a short period of time.

Post Op you will most likely participate in physical therapy to regain your strength and range of motion.

Final Thoughts on Heel Spur Treatment

While there is no quick fix for heel spur treatment, most people see improvements with basic measures. Things like wearing supportive shoes, stretching your calf muscles and using orthotics are great places to start. If you catch heel pain early and treat it accordingly you can usually avoid chronic heel pain.

Don’t let heel pain keep you down. Try these treatment tips to help reduce your pain. Let us know what you think and if these treatments helped alleviate your pain.

Frequently Asked Questions

Q: Are heel spurs permanent?

A: Heel spurs can be permanent but the pain is not. Although the calcium deposit can remain on your heel many people are able to effectively treat their pain and live a normal life without pain even if the spur is still viasible on X-ray.

Q: Does walking make heel spurs worse?

A: Standing or walking for long periods of time can make heel spurs worse. However, remaining completely sedentary is not recommended. Walking with proper support is much better than not walking at all.

Q: How long does it take to recover from heel spur?

A: Recovery time can vary depending on the severity of your condition. Mild heel spurs can take a few weeks to heal while more chronic cases can take months to properly treat.