Heel Spurs

Heel spurs, also medically known as plantar fasciitis, happen when the heel bone experiences abnormal growth. The heel bone is the largest bone in our feet and it helps absorb the pressure of our entire body weight. Heel spurs usually cause a stabbing pain the first time you stand on your legs in the morning. The pain may also come after walking a long distance or standing for a prolonged period of time. Along with the pain you will also experience swelling, inflammation, and numbness in your heels. Heel spur is commonly seen among athletes, pregnant women, and overweight people. It can also occur if a person uses ill-fitting footwear. Heel spurs may become quite painful and difficult to manage, in which case you will need to consult a doctor and undergo medical treatment. Medications, physical therapies, and surgical procedures may be required to manage heel spurs. Meanwhile, before starting off with medical treatments you can also follow certain measures to deal with the problem on your own.

• Rest your feet when the pain is severe. Avoid putting too much stress on your feet by jogging or standing for a long time.

• Apply an ice pack for about 10-15 minutes to relieve the pain. You can use ice packs 3-4 times a day or even more depending on the frequency and severity of the pain.

• Wear shoes that have a padded support for the heels. Do not wear high-heeled shoes as they increase the pressure on your heel.

There are also a few basic exercises that you may try out at home. These exercises are easy to do and are described below:

• Sit on the floor with your legs stretched out in front of you, try to hold your toes with your hand, and start pulling them towards you.

• Keep your arms outstretched and lean against a wall. Put your right foot forward so that it comes directly under your outstretched arms. Place your left foot further behind so that it is behind your leaning body. Keep the heel of your left foot flat on the ground and bend the knee of your right foot forward without lifting it from the ground. You will start to feel a stretching sensation along your left foot. Stay in this position for at least 10 seconds. Repeat the exercise by altering the positions of your legs.

• Stand on the edge of a staircase step (or a sturdy stool) and standing on your toes dip one of your heels as far down as you possibly can. Stay in that position for about 10 seconds and then repeat with the other leg. Remember to support yourself by holding on to something when you do this exercise.