Heel spurs are tiny calcium bumps that develop near the base of the heel. They can be caused by repetitive movements, such as running or dancing, or occur at the same time as plantar fasciitis. If you feel pain at the base of the foot, near the heel, it could be caused by a heel spur (also called osteophyte). You can relieve this by applying ice packs or taking ibuprofen. Self-medication treatments include wearing braces at night and certain stretching exercises. If these solutions do not lead to satisfactory results, see your doctor to consider switching to cortisone injections or having surgery.
Steps
Part 1 of 3: Try Self-Medication Treatments
Step 1. See your doctor for a diagnosis before you guess
If you haven't gotten a diagnosis yet, you need to see your doctor before trying any treatment. Other conditions may have symptoms similar to the heel spur. Your doctor will likely perform a physical exam and prescribe an X-ray or CT scan to confirm the diagnosis and work out therapy.
During the visit, inform him of any treatments you are considering and ask him for his opinion
Step 2. Wear a brace at night to improve the situation while you sleep
This orthopedic device consists of splints that are applied simultaneously to the foot, ankle and calf of the affected leg to stretch the plantar fascia during sleep and relieve pain.
- Typically these braces are called "night splints for plantar fasciitis" or "heel braces". You can buy them on the Internet, in sporting goods stores, and in pharmacies.
- Some models are available in different sizes (small, medium and large), while others adapt to various shoe sizes.
- They may seem uncomfortable at first, but they are actually very effective.
- They help stretch the plantar fascia and Achilles tendon during sleep to expand the fascial sheath.
- They allow to stretch the calf muscle and support the plantar arch.
- They should be used every night, so if you don't have the opportunity to wear them regularly, their effectiveness is reduced.
Step 3. Do plantar fascia stretches to loosen the ligament
Sit on the floor with your legs extended forward. Cross the affected leg over the knee of the healthy one, grab the toes and pull them in your direction. If you can't reach them, wrap your forefoot with a towel and pull.
- Hold the position for 10 seconds and repeat the exercise 20 times. If you wish, you can change your leg and also lengthen the plantar fascia of the healthy limb.
- Do this exercise in the morning, before you get up or start walking.
Step 4. Try calf stretches to strengthen and stretch the plantar fascia
Place your hands against a wall and stretch your sore foot back, keeping your leg straight. The unaffected limb must remain forward with the knee bent. Bring your hips forward, towards the wall, and hold the position for 10 seconds. You should feel a feeling of tension in the calf muscles.
Repeat the exercise 20 times and feel free to do it with the sound leg as well
Step 5. Try the wooden dowel
Go to the hardware store and buy a dowel at least 15 cm long and 2 cm in diameter. Stand on a bench and place the sore area firmly on the gusset. Move your foot back and forth for 1-2 minutes. It may be very painful at first, but the pain will lessen as you continue.
Repeat the exercise several times within 24 hours. After a few days the pain should disappear, giving way to a slight soreness
Part 2 of 3: Getting Medical Care
Step 1. See your doctor for cortisone injections
Cortisone is a steroid with powerful anti-inflammatory properties. Ask your GP for more details about injecting this substance into the plantar fascia to relieve inflammation and, consequently, pain. It is advisable to contact an orthopedist who performs them directly in your clinic.
- Cortisone usually takes effect 3-5 days after injection. The benefits last for several days or months and the result varies from patient to patient.
- This treatment is suitable for most people.
- Cortisone injections are a temporary solution. Your doctor may limit the number because there is a risk that prolonged therapy causes the plantar fascia to rupture.
- Be aware that, in addition to heel spurs, many other conditions can cause heel pain.
Step 2. Ask the podiatrist to prescribe customized orthopedic insoles
These devices are usually more expensive than the common insoles and heel pads that you can buy without a prescription. In any case, they are made respecting the patient's needs and, therefore, are more useful and effective in the long term.
Custom orthoses last up to 5 years if you take good care of them
Step 3. Talk to your doctor about shock wave therapy (ESWT)
This is a non-invasive procedure that uses the high-energy pulses of shock waves to treat the tissues surrounding the heel. It can stimulate the healing of the tissue that makes up the injured plantar fascia.
- Shock wave therapy typically consists of several sessions over a period of time set by the doctor. You may feel pain immediately after the session, but the relief begins within a few days.
- The results are not always tangible. In fact, this treatment is recommended as a last resort before considering surgery.
- The reason shockwaves are effective on certain subjects is still unknown. It is possible that they trigger inflammation in the treated area and, consequently, stimulate the body to send more blood to it, promoting healing.
Step 4. Evaluate surgical solutions if other remedies are ineffective
Before recommending surgery, your doctor usually recommends that you have home treatments for at least 12 months. If the pain persists, ask him to evaluate the possibility of an intervention, which however is not always decisive and, therefore, should be considered as a last resort. There are two procedures that you will be made aware of:
- Open plantar fasciotomy: involves removing part of the plantar fascia to relieve pressure on the nerves in the foot. Possible complications are nerve injury, arch instability, and fascia rupture. However, if the potential benefits outweigh the risks, then it is worthwhile to proceed with this surgical option.
- Endoscopic plantar fasciotomy: This is very similar to the previous procedure, but involves smaller incisions and faster healing. The nerve injury rate is higher, so be aware of this before undergoing this surgery.
Part 3 of 3: Relieve Heel Pain
Step 1. Take a break and rest
You must avoid putting pressure on the sore foot for at least a week. During this time, think about the possible causes of the problem and try to understand what changes you can make. Here are some activities that promote the development of the heel spur:
- Running too often or on hard surfaces, such as concrete.
- Excessive contracting of the calf muscles.
- Wear shoes with an inadequate cushioning system.
Step 2. Apply an ice pack to your heel
Leave it for 10-15 minutes at least twice a day. Cold temperatures relieve pain and prevent the area from swelling, reducing blood supply.
If the heel spur is accompanied by plantar fasciitis, you can also try moving the foot to an ice-cold can or bottle
Step 3. Take a non-steroidal anti-inflammatory drug (NSAID) for pain relief
Over-the-counter medications, such as ibuprofen and naproxen sodium, offer temporary pain relief and reduce inflammation. You can take them safely every day as long as you follow the dosage instructions given in the package leaflet.
- If pain relievers do not help relieve the pain caused by the heel spur, you should see your doctor.
- If you find that many joints are swollen and medications offer no relief, see your doctor.
Step 4. Purchase heel pads or insoles to put in your shoes to cushion the impact between the foot and the floor
Additional cushioning can reduce pain when standing and walking. Soft silicone pads are inexpensive solutions that you can buy without a prescription. Insoles are also easily found in pharmacies and are quite inexpensive.
- Use heel orthoses to align bones and cushion impacts. Your feet sweat more when using these devices, so remember to change your socks and shoes often.
- Buy a pair of insoles at a drugstore or shoe store. Place them under the arch and press them to make sure they don't collapse. Alternatively, you can contact a podiatrist to prescribe a custom-made pair.
Step 5. Gradually resume normal daily activities
In most cases, the pain is too intense to sustain strenuous physical activity that puts too much pressure or impact on the heel. Listen to your body and choose another sport, such as swimming or cycling, until the condition of your feet improves.
Advice
- Treatment of the heel spur takes time. You may feel pain for several months before it goes away.
- Avoid placing your weight on your heel for a while. Stress him only when absolutely necessary.
- If you are a runner, stop exercising until the pain subsides.
