Heel spurs

Heel spur is a diagnosis that describes a calcium bone growth on the front of the heel bone. Heel spurs usually occur over a longer period of time - from months to years of strain. This bone change can be caused by incorrect loading on the muscles and tendons of the foot, especially a too tight plantar fascia (the tissue under the foot), which in turn exerts such a large stretch on the bone attachment that a heel spur is formed.

The repetitive strain can also damage and stretch this attachment from the plantar fascia over and over again, causing the problem to become prolonged. A heel spur almost always occurs in combination with plantar fasciitis.

PS - At the bottom of the article you will find a video with exercises, as well as good self-measures.

What is a heel spur?

A heel spur is calcium deposition at the front of the heel bone. This accumulation of calcium forms a hard, cartilaginous groove that attaches directly to the heel bone. A heel groove varies in size, but can be up to 15-17 mm.

Also read: What You Should Know About Plantar Fascitis

- At our interdisciplinary departments at Vondtklinikkene in Oslo (Lambert seats) and Viken (Eidsvoll Sound og Raw wood) our clinicians have a uniquely high professional competence in assessment, treatment and rehabilitation training for pain in the heel and foot. Click on the links or here to read more about our departments.

Cause: Why do you get heel spurs?

Heel spurs are common among those who exert a lot of pressure on their feet on hard surfaces. This also applies to athletes who do a lot of running and jumping with repeated loading of the heel. Overweight, low strength in stability muscle (leg, hip, arch ++) and poor footwear can help develop this diagnosis. Risk factors for developing heel spurs are:

• Abnormal gait (which puts abnormally high pressure on heel and heel pad)
• Running and jogging (especially on hard surfaces)
• Bad footwear without enough arch support
• Overweight
• Increasing age - with increasing age, the plantar fascia becomes thinner and the fat pad in the heel may become smaller
• Diabetes
• Lots of time standing on our feet through everyday life
• High arches or flat feet

Symptoms of heel spur

Symptoms of plantar fasciitis and heel spurs often overlap - as they usually occur together. The pain is located under the foot, especially in the heel and forward under the sole of the foot. These can often be described as sharp, stabbing pains that are worst in the morning at the first loads. During the afternoon, the pain often becomes more blunt and less intense - although many describe it as being incredibly tired and almost numb underfoot. After rest and longer relief, the pain often becomes sharper again.

Treatment of heel spurs

The treatment of heel spurs usually involves treatment of plantar fascia with specific training and stretching, Shockwave Therapy, compression support, possible sole adjustment for foot dysfunction (such as overpronation or oversupination), joint mobilization and muscular work. The treatment you receive depends on what the clinician thinks is right for you. It is also beneficial to stretchy plantar fasciaand train your musculature which supports the arch of the foot for a more correct load.

- Compression socks can provide faster recovery

This compression sock is specially designed to provide pressure to the correct points of heel groove and plantar fasciitis. Compression socks can help increase blood circulation and healing in those affected by reduced foot and heel function.

- Click on the image above or here to read more about the compression sock (the link opens in a new browser window).

Heel groove operation

Surgery and surgery should always be a last resort, as it is associated with risk and chance of deterioration. Over 90 percent of those with heel spurs get better with conservative treatment and exercise. However, there are some extreme cases where surgery is still used to provide symptom relief. However, this is becoming rarer and rarer. Such interventions may include:

• Plantar Fasciectomy (A surgical procedure in which the cut of the plantar fascia is attached to the heel. This is a procedure that has been going away more and more recently.)
• Surgery / removal of the heel spur itself (This is almost never performed again due to a high chance of deterioration - with the exception of private clinics)

Possible complications of heel surgery include nerve pain, recurrent heel pain, chronic numbness in the operated area, infection and scars. When loosening the plantar fascia, there is also a high risk of chronic foot instability, foot cramps, stress fractures and tendon injuries / tendonitis.

Prevention of heel spurs

The best treatment for heel spurs is prevention. You can prevent this condition by strengthening the stability muscle in shock-absorbing structures such as the hip, seat, thighs, legs and feet. It is also important to wear good, cushioning shoes when jogging or running so that you do not strain your heel and foot blade. One compression sock Adapted to this disorder is also a good measure.

Also limit how far you run in the beginning - build yourself up gradually so that your body has time to recover between workouts. If you are overweight, it is also very beneficial to try and lose weight.

Video: Imaging diagnostic examination of heel spurs ("What does a heel spore look like on MRI and X-ray?")

Image: X-ray of heel spurs

X-ray of heel spur

The picture shows a clear heel groove on the front of the heel. A heel track is called heel spur in English.

Image: MRI of heel spurs

Normally, you do not need imaging to evaluate a heel spur, as it holds an X-ray, but this assessment method can also be used to see soft tissue and other structures in the foot - such as the plantar fascia.

On this MRI examination we see a clearly thickened plantar fascia.

Exercises against heel spurs (stretching and strength exercises)

Regular stretching of the foot blade, combined with strength exercises of the hip, arch and thighs can reduce the symptoms of heel spurs and make the tissue stronger to withstand stress. Here you will find exercises and exercise programs we recommend if you have this disorder or want to prevent it:

- 4 Exercises against Plantar Fasciit

- 5 Exercises against Heel Spurs

- 10 Exercises for Stronger Hip

Self-measures: What can I do myself for pain in the heel?

We particularly recommend three active self-measures for heel pain:

• Daily Stretching of the Seneplaten
• Light Strength Exercises
• Scrolling on Trigger Point Ball
• Consider a Pour Silencer during the Most Painful Period

VIDEO: 5 Exercises against heel spurs

Here we show you a video with five different exercises that can help with heel tracking. The exercises and exercise program aim to dissolve into tight foot muscles and increase blood circulation towards the painful area of ​​the heel.

Feel free to subscribe for free our Youtube channel for more good exercise programs.

Scrolling on Trigger Point Ball

Trigger point / massage balls we strongly recommend for pain in the heel and foot blade. Regularly applying massage balls to the underside of the foot blade can work very well to promote increased repair and reduce healing time.

Questions? Or do you want to book an appointment at one of our affiliated clinics?

We offer modern assessment, treatment and training for foot and ankle ailments.

Feel free to contact us via one of our specialized clinics (the clinic overview opens in a new window) or on vår Facebook-side (Vondtklinikkene - Health and Exercise) if you have any questions. For appointments, we have XNUMX-hour online booking at the various clinics so that you can find the consultation time that suits you best. You can also call us within the clinic's opening hours. We have interdisciplinary departments in Oslo (included Lambert seats) and Viken (Raw wood og Eidsvoll). Our skilled therapists look forward to hearing from you.

“- Do not let pain in your heel and foot stop you from having an active everyday life. Take an active part in the problem and regain control. ”

Click here to see an overview of our affiliated clinics with specialist expertise in neck prolapse:

(click on the link above to see the different departments - or via the direct links below)

With the best wishes for good foot health on,

The interdisciplinary team at Vondtklinikkene

NEXT PAGE: Pressure wave treatment - something against your heel spur?

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Frequently Asked Questions about Heel Tracks:

Has heel spurs. Can I exercise?

Yes, you are encouraged to exercise - but adapted. A heel spur is a build-up of calcium in the front of the heel bone (calcaneus) that is probably due to a long-term incorrect load with associated dysfunction in your plantar fascia plantar fasciitis). The most important thing is that you address the problem. Go to a clinician and get treatment, preferably pressure wave treatment - this has a proven effect on plantar fasciitis and heel spur problems. Pressure wave therapy causes thousands of small microtraumas that speed up repair, increase blood circulation and break down calcium buildup. The training should be adjusted, as the training and the load you do at the moment clearly overloads the area and has led to the heel spur.

The footwear should also be considered while actively training muscle in the arch, legs and hofter (click here to see 10 good exercises you should start with) to relieve foot plantar fasciae. Hip training has a proven effect on shock absorption for the knees and feet.

Questions with the same answer: 'Can you train if you have heel spurs?', 'Training and heel spurs?'

What is the name "heel" (Norwegian) in English?

In English is called heel spurs very spurious or calcaneal very spurious.

Is heel spur inflammation in the heel?

No, a heel spur is made up of calcium and normally occurs together with a too tight plantar fascia and foot muscles. But it is so that around this calcium buildup that makes up the heel spur, there can be natural inflammation (mild inflammation) as the body tries to break it down on its own.

Questions with the same answer: 'Are whole spores and heel inflammation the same diagnosis?', 'Do whole spurs occur due to inflammation?'

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