Heel spurs with plantar fasciitis can cause heel pain while standing or walking. A heel spur is a pointed bony outgrowth of heel bone. If located underneath the sole, it is associated with plantar fasciitis. Heel spurs can occur on their own or triggered by an alternative cause.

A heel spur can also be located at the back of the heel, under the heel, or beneath the sole of the foot. Heel spurs at the back of the heel are often related to the Achilles tendon and can be most painful when pushing off the ball of the foot.

Painful heel spurs related to plantar fasciitis

As mentioned, if pain is experienced underneath the sole of the foot, most likely the heel spur is related to plantar fasciitis. This type of pain is worsened when stepping down on the heel.

Heel spurs and plantar fasciitis can occur separately or together and can even be results of other conditions, such as arthritis, ankylosing spondylitis, and diffuse idiopathic hyperostosis. In some cases, heel spurs may be symptomless and a patient may only find out about their heel spur while undergoing an X-ray.

Symptoms, risk factors, and other causes of heel spurs

A heel spur is often causeed by calcium deposits, which develop underneath the heel bone over the course of a few months. Heel spurs can cause strains on the foot muscles and ligaments and over time can lead to tearing of the membrane that covers the heel bone.

Risk factors for heel spurs include waking gait abnormalities (for example, too much stress on the heel), running or jogging, poorly fitted shoes lacking support, and being overweight. Other risk factors include older age, diabetes, standing for long periods of time, frequent short bursts of physical activity, and having either flat feet or high arches.

Heel spurs can go symptomless, but some symptoms experienced may include chronic pain that worsens during walking or running, and a dull pain that begins severe in the morning and dulls down the day goes on. Over time, as the plantar fasciitis progresses and the heel bone continues to deteriorate, the pain will worsen.

Treat heel spur pain with natural home remedies

In order to better treat the pain associated with heel spurs, here are some effective home remedies you can try.

• Soak your foot in apple cider vinegar, as it can help relieve inflammation.
• Apply ice packs, especially after active use of feet.
• Make a baking soda paste and apply it to the affected area.
• Soak the foot in Epsom salt.
• Apply coconut oil to the area.
• Soak a cheesecloth in heated flaxseed oil and wrap it around the area to be absorbed.
• Mix borax with chlorinated water and soak your foot 30 minutes prior to bed.
• Perform calf stretches, foot rotations, cycling, or swimming.
• Wear proper fitting shoes.
• Maintain a healthy body weight.
• Use a heel cushion in your shoes.
• Don’t walk around barefoot – especially on hard surfaces.
• Stretch your feet upon awakening.
• Avoid standing for long hours.
• Take calcium magnesium supplements – speak to your doctor prior.
• Reduce stress.
• Try yoga or meditation.
• Try acupuncture.
• Use over-the-counter pain relievers.

Exercises for heel spur pain treatment

As mentioned, some exercises can actually benefit heel spur pain. Here are some exercises you can try to improve heel spur pain.

• Place one foot in front of the other with arms stretched forward for balance. Begin to bend your knees until you feel a stretch in your calves. Hold this position, then switch feet.
  Lean forward against a wall with one knee straight and heel on the ground – the other knee should be bent. You should feel a stretch in the calf of the straight knee. Hold for 10 seconds, release, and repeat.
• It’s important to note that exercise should be gentle and you should not push yourself to the point of further injury. Exercise is a possible cause of heel spurs, so it’s important to be mindful of not overexerting your heel and to switch up your exercises in order to strengthen all parts.

To prevent further injury, always ensure you are wearing proper footwear.

Related Reading:

Achilles heel pain from Achilles tendinitis and bursitis, treatment, and prevention

Achilles tendinitis and Achilles bursitis are two types of heel pain that result from inflammation in the Achilles tendon. The Achilles tendon is a band of tissue that connects the calf muscles at the back of the lower heel to the heel bone. Continue reading…

Sprained ankle risk may be influenced by foot positioning during walking, running

Sprained ankle risk may be influenced by foot positioning during walking and running. The researchers at the University of Georgia found that the position of the foot when walking or running could greatly affect the likelihood of spraining the ankle. Continue reading…