Foot Problems – Heel Spurs

The two most common causes of pain in the bottom of the heel, the arch, or both the heel and the arch, are heel spurs and plantar fasciitis.

A Heel Spur is a piece of calcium or bone that sticks out from the bottom of the heel bone and lies within the fibers of the plantar fascia.

When walking, the spur digs into the plantar fascia and causes small micro-tears in the plantar fascia. This produces inflammation and pain in the heel, which may sometimes radiate into the arch.

Plantar fasciitis is an inflammation of the plantar fascia.

The plantar fascia is a thick ligamentous/fibrous band on the bottom of the foot that is attached to the heel and runs forward to insert into the ball of the foot.

Plantar fasciitis is a painful inflammation of this band, which usually occurs at its attachment to the heel; however, the inflammation and pain of plantar fasciitis can occur anywhere on the plantar fascia.

The chief diagnostic sign of these problems is pain in the bottom of the heel or arch when first standing, which gradually improves with walking.

This pain may later return with continued walking. The pain usually subsides after a period of rest.

The treatment involves correcting the underlying causative problems. Please read the following sections for more information on the problem and its treatment.

Last update on 2024-06-12 / Affiliate links / Images from Amazon Product Advertising API

Heel Spurs – Symptoms

Heel spur and plantar fasciitis pain usually begin at the heel’s bottom and frequently radiates into the arch. However, the pain may be felt only in the arch.

The pain is most intense when first standing, after any period of rest. Most people with this problem experience their greatest pain in the morning, the first few steps after sleeping.

After several minutes of walking, the pain usually becomes less intense and may disappear completely, only to return later with prolonged walking or standing.

The pain may radiate into the ankle if a nerve is irritated due to the swollen plantar fascia.

In the early stages of Heel spur and Plantar Fasciitis, the pain will usually subside quickly after getting off the foot and resting.

As the disease progresses, it may take longer periods for the pain to subside.

Heel Spurs – Causes & Predisposing Factors

Each time we take a step forward, all of our body weight first rests on the heel of one foot.

As our weight moves forward, the entire foot begins to bear the body’s weight, and the foot flattens, placing a great deal of pressure and strain on the plantar fascia.

There is very little “give” to the plantar fascia, so as it stretches only slightly, it pulls on its attachment to the heel.

If the foot is properly aligned, this pull causes no problems.

However, suppose the foot is “pronated” (the foot rolls outward at the ankle, causing a breakdown of the inner side of the shoe).

In that case, the arch falls excessively, and this causes an abnormal stretching of the relatively inflexible plantar fascia, which pulls abnormally hard on the heel.

The same pathology occurs with “supination” (the foot rolling inward, causing a breakdown of the outer side of the shoe).

Supinated feet are relatively inflexible and usually have a high arch and a short or tight plantar fascia.

Thus as weight is transferred from the heel to the remainder of the foot, the tight plantar fascia hardly stretches and pulls with great force on its attachment to the heel.

In both cases, the abnormal stress placed on the plantar fascia’s attachment to the heel usually causes pain, inflammation, and possibly swelling.

The plantar fascia partially tears away from the heel if this process continues.

The body will fill in this torn area with calcium; eventually, it becomes bone and a heel spur results.

Predisposing Factors: Those factors which increase your chances of developing Heel Spurs and Plantar Fasciitis are:

• History of previous episodes of Heel Spur or Plantar Fasciitis symptoms.

• Presence of Hereditary Biomechanical Foot Defects (those foot abnormalities that one is born with):

Pronation and Supination were discussed above.
Flat Feet (Arches) pull excessively on the Plantar Fascia. As the arch drops, the Plantar Fascia does not become longer, so there is a greater pull on it.

This may eventually cause inflammation and pain in the heel or arch.

High Arches usually occur in feet that have shortened Plantar Fascia. It is the shortened Plantar Fascia that helps to produce an abnormally high arch.

When the Plantar Fascia is shorter than normal, there is an excessive pull on it that may eventually cause heel and arch inflammation and pain.

Short Leg Syndrome that is left untreated. With each step taken, this disease will increase the forces placed on the Plantar Fascia.

The foot on the longer leg carries the body’s entire weight longer than is normal (it takes longer for the short legıs foot to reach the ground).

This increases the amount of weight the Plantar Fascia must bear, which increases the stresses on this structure.

Because the foot on the short leg needs to fall further to reach the ground, it is continually “slammed” onto the ground. This will increase the force and weight on the Plantar Fascia of that foot.

This may cause Heel Spurs and Plantar Fasciitis to form and be painful.
• Lifestyle Patterns that frequently lead to the occurrence of Heel Spurs and Plantar Fasciitis:

A Lifestyle that requires you to be on your feet for excessively long periods.

Whether your job requires this or you enjoy weight-bearing leisure activities, the longer you are on your feet, the more common it is for Heel Spurs and Plantar Fasciitis to occur.

Frequent barefoot walking stresses the Plantar Fascia.

Shoes with a supportive arch, well-protected heel, and good sole provide some shock absorption for the Plantar Fascia.

Without this shock absorption, Heel Spurs and Plantar Fasciitis may occur.

Last update on 2024-06-12 / Affiliate links / Images from Amazon Product Advertising API

Heel Spurs – Custom Treatments

How Custom-Made Orthotics Work: Custom-made orthotics are considered to be the “Gold Standard” of medical treatment—that treatment is most recognized by all of the medicine to be effective in the treatment of these diseases.

Custom-made orthotics for Heel Spurs and Plantar Fasciitis are constructed of thin, comfortable, shock-absorbent “space-age” materials that gently and effectively:

Stabilize the foot using uniquely placed wedges, deep heel cups, and “posts” (stabilizers). When the foot is stabilized, it returns to a neutral or normal alignment.

When the foot is in its normal alignment, pronation and supination are reduced or completely corrected, and the abnormal pull on the Plantar Fascia is alleviated.

This will allow the Plantar Fascia to begin to heal. When healing occurs, the pain and inflammation gradually subside.

Provide the specific amount of arch support that your foot requires. Custom-made orthotics support the arch as a whole and each bone and joint that forms the arch.

Whether your arch is flat or abnormally high, custom-made orthotics will support you. When the arch is properly supported, the Plantar Fascia is protected, and healing can begin.

Aid in shock absorption.

The primary shock absorbers of our feet and body are the Plantar Fascia and the arch.

To aid these structures, custom-made orthotics they provide semi-flexible support to the arch by “giving” to absorb the shock of each step, rather than our foot absorbing the shock (orthotics act in the same way a shock absorber does on an automobile).

When your weight is removed from the orthotic, the arch returns to its original height since our material has a built-in “memory.” This action will help to keep the Plantar Fascia and arch healthy and pain-free.

Cushion the heel.

Custom-made orthotics use thin, cushiony, durable, “space-age” materials to cushion and protect the heel. This helps to alleviate painful heels.
When these things are achieved, the inflammation and pain of Heel Spurs and Plantar Fasciitis will gradually subside.

Custom-made orthotics are also very effective in preventing recurrences of these painful problems.

Heel Spurs – Non-Custom Treatments

The Royce Night Splint: While custom-made orthotics treat Heel Spurs and Plantar Fasciitis during the day, The Royce Night Splint helps treat these problems while we sleep.

This uniquely comfortable and effective night splint stretches the Plantar Fascia while sleeping. Heel Spur and Plantar Fasciitis pain are usually worse in the morning’s first steps.

This is due to the Plantar Fascia tightening up or contracting while we sleep. To prevent these pain-producing contractures of the plantar fascia, the foot must be held in its normal or neutral position while we sleep.

A supportive Night Splint maintains this optimal position of the foot.

When foot contractures are prevented during sleep, the “first step pains” of Heel Spurs and Plantar Fasciitis gradually subside.

We have found that the next two products can effectively reduce the pain of Heel Spurs and Plantar Fasciitis; however, they do not correct the underlying causes of these problems—only custom-made orthotics can do this.

Soft Silicone Heel Cushions:

These heel cushions are made of super-shock absorbing, medical-grade, soft silicone.

Each time we step down, we place 3 to 5 times our body weight on foot (depending on whether we are walking or running). These uniquely designed silicone heel cushions will absorb this tremendous force rather than allowing it to strike the heel.

When this occurs, the painful heel is no longer aggravated and can begin healing itself.

BioSole-Gel Self-Forming Orthotics-Sport: These Orthofeet Footbeds have advanced features that will provide comfortable arch support, balance, heel protection, and shock absorption.

These features help to protect the Plantar Fascia and Heel with each step we take.

These footbeds fit best in athletic and walking shoes.

Heel Spurs – Self-Help Treatments & Exercises

The following self-help treatments are most effective when used in conjunction with Custom-Made Orthotics or other helpful products:

• Rest your foot. Reduce the amount of weight-bearing activities you participate in. Get off of your feet and elevate them. This will allow healing to begin.
• Apply ice to your foot. Applications of ice packs that provide a comfortable cooling to the heel and arch (not a cold) will help reduce pain, swelling, and inflammation. Apply the ice to the heel and arch (not the toes). Make sure it is comfortable, and leave it on your foot for about 20 minutes, three times a day. If you have any medical problems such as diabetes, poor circulation, etc., discuss the use of ice with your doctor before applying the ice.
• Do not walk with bare feet. Always protect your heels, arches, and plantar fascia with good supportive shoes.
• Stretch the Plantar Fascia while sleeping. Heel Spur and Plantar Fasciitis pain is usually worse in the morning’s first steps. This is due to the Plantar Fascia tightening up, or contracting while we sleep.

To prevent these pain-producing contractures of the plantar fascia, the foot must be held in its normal or neutral position while we sleep.

A comfortable and supportive Night Splint maintains this optimal position of the foot.

When foot contractures are prevented during sleep, the “first step pains” Heel spurs and Plantar Fasciitis will gradually subside.

Stretch the Plantar Fascia during the day. Even though the Plantar Fascia is a thick tissue band with very little “give” to it, with the proper care (a Night Splint and the following exercises) it can be stretched a small amount. Stretching the Plantar Fascia even a bit reduces its abnormal pull on the heel.

This will help to reduce pain and inflammation in the heel and arch. Two of the most effective exercises recommended are:

Exercise:

Before stepping down, especially after sleeping or resting, stretch the foot’s arch by stretching your legs out in front of you (do not bend the knee).

Place a towel around the ball of the foot. Slowly pull on the ends of the towel, pulling the toes and ball of the foot back as far as is comfortable. Hold the foot in this position for ten seconds.

Repeat at least ten times. You should feel a pull on the bottom of the foot, especially in the arch. This stretches the plantar fascia and reduces its pull on the heel.

Stand about 2 to 3 feet from a wall. Lean forward with your hands against the wall. With the painful foot behind, place the other foot forward.

Press against the wall, shifting weight over the front foot while straightening the back leg. Keep the heel of the back foot on the floor and feel the stretch in the heel, Achilles Tendon, and calf. Hold this position for ten seconds.

Repeat at least ten times, and try to do this thrice daily.

If you are unsure of the nature of your foot problem, if your pain is intense and does not subside, if you are a diabetic or have other medical problems, if your pain is due to an injury, if an open sore is present, if a mass can be felt, or if you think that you may have an infection, we suggest that before beginning any of the above treatments you consult with your family doctor.