How to Prevent & Treat Heel Spurs: Podiatrist-Approved Methods

Wiki Article

Heel pain can be frustrating, especially when it interferes with daily activities. One common cause of persistent heel pain is a heel spur—a bony growth that forms on the underside of the heel bone. While heel spurs can be painful, they are manageable with the right treatment and prevention strategies. If you're experiencing heel pain, scheduling a podiatrist appointment can help you find relief and prevent further complications.

What Are Heel Spurs?

A heel spur is a calcium deposit that develops on the heel bone due to prolonged strain or stress on the foot. Heel spurs often occur alongside plantar fasciitis, a condition that causes inflammation in the band of tissue (plantar fascia) that connects the heel to the toes.

Common Symptoms of Heel Spurs

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  Sharp or stabbing heel pain, especially in the morning or after rest.

  
  


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  Tenderness or inflammation in the heel area.

  
  


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  Pain that worsens after standing or walking for long periods.

  
  


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  A visible bony protrusion (in some cases).

  
  

Podiatrist-Approved Methods for Preventing Heel Spurs

1. Wear Supportive Footwear

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  Choose shoes with good arch support and cushioning to reduce strain on the heel.

  
  


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  Avoid wearing flat shoes, flip-flops, or high heels for extended periods.

  
  


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  If you have foot conditions like flat feet or high arches, consider using custom orthotics for better support.

  
  

2. Maintain a Healthy Weight

Excess body weight can increase pressure on the feet, leading to heel spurs. Maintaining a healthy weight through a balanced diet and regular exercise can help prevent unnecessary strain on your heels.

3. Stretch & Strengthen Your Feet

Regular stretching exercises can improve flexibility and reduce tension in the plantar fascia, preventing heel spurs. Try these simple stretches:

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  Calf Stretch: Stand facing a wall, step one foot back, and press your heel into the ground.

  
  


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  Plantar Fascia Stretch: Sit down, pull your toes toward you, and hold for 15–30 seconds.

  
  


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  Towel Curl Exercise: Place a towel on the floor and use your toes to scrunch it up.

  
  

4. Avoid Overuse & High-Impact Activities

Excessive running, jumping, or prolonged standing can put stress on the heel. If you're active, alternate between high-impact and low-impact exercises like swimming or cycling to prevent overuse injuries.

How to Treat Heel Spurs: Podiatrist-Recommended Methods

1. Rest & Ice Therapy

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  Rest your feet and avoid activities that worsen the pain.

  
  


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  Apply ice packs to the affected area for 15–20 minutes to reduce inflammation.

  
  

2. Use Orthotic Inserts

A podiatrist may recommend custom orthotics or heel cups to provide extra support and relieve pressure on the heel spur.

3. Physical Therapy & Stretching

A podiatrist or physical therapist may guide you through targeted exercises to improve flexibility and reduce pain.

4. Medications for Pain Relief

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and inflammation.

5. Corticosteroid Injections

For severe pain, a podiatrist may administer a corticosteroid injection to reduce inflammation and provide temporary relief.

6. Shockwave Therapy

Some podiatrists use extracorporeal shockwave therapy (ESWT) to stimulate healing in the affected area.

7. Surgery (For Severe Cases)

If conservative treatments fail, surgery may be considered to remove the heel spur or release the plantar fascia. However, surgery is typically a last resort.

When to Book a Podiatrist Appointment

You should schedule a podiatrist appointment if you experience:

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  Persistent heel pain that lasts more than a few weeks.

  
  


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  Difficulty walking or standing due to heel discomfort.

  
  


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  No improvement with home remedies.

  
  

Final Thoughts

Heel spurs can be painful, but they are treatable with the right approach. Preventing heel spurs through proper footwear, stretching, and weight management is key to avoiding long-term discomfort. If heel pain is affecting your daily life, don’t wait—schedule a podiatrist appointment today to get expert care and relief.