It feels like stepping on a nail, every step hurts: A heel spur can be very uncomfortable. But there are some treatment options – and home exercises.
What is a heel spur?
Heel spur (also Kalkaneussporn) is a bony outgrowth on the heel. Here, doctors distinguish between the upper heel spur , in which the approach of the Achilles tendon on the heel bone is affected. And the lower heel spur (plantar heel spur), which affects the plantar tendon that runs along the sole of the foot.
Heel spur: origin and possible causes
A heel spur forms over a longer period of time, often affects people between 40 and 60 years. Bad footwear, heavy exercise, or obesity can permanently stress the heel bone muscle tendons, causing small tears. The stress can then lead to inflammation. The body tries to counteract this by depositing lime at the site. This in turn ossifies gradually and becomes heel spur.
Other risk factors include malalignment of the foot (such as kink-foot or hollow foot), tendonitis and frequent long standing or walking .
Symptoms of heel spurs
There are stinging or burning pains on walking. In addition, the foot pain often occur after a long period of rest, z. B. in the morning after getting up (also called starting pain ). If a heel spur is suspected, it makes sense to see a doctor immediately to avoid chronic complaints.
Heel spur on the foot: tips and home remedies
In an acute situation, these tips and home remedies that you may already have at home help you with pain:
- Waivers for foot pain in intensive loads (such. As competitive sports)
- Wear comfortable shoes that will not constrict.
- Put on coolpacks , but not directly on the skin! Wrap the cool pack either in a cloth or put the cloth on the skin so that it lies between the skin and the cool pack.
- Apply an anti-inflammatory gel that provides relief.
- You can also wear a heel pad (upper heel spur) or, in the case of a lower heel spur, get some inserts for the shoes that have a recess, ie a hole, and relieve the foot.
Treatment of heel spurs
The healing of a heel spur usually requires a long-term therapy , it may take several weeks or months until the symptoms have disappeared. Your doctor will determine the most suitable treatment for you. These are the usual methods:
shock waves
In shock wave therapy, pressure waves are transmitted to the heel spur by means of a device. These shockwaves are designed to stimulate blood circulation and cell metabolism and heal inflammation faster.
X-rays
Here, a small dose of heel spur is irradiated for several weeks. However, the patient should be aware that he is exposed to radiation, albeit at a low dose.
physiotherapy
Physiotherapy can also promote healing with its special stretching and strengthening exercises. The large tendon plate (plantar fascia), as well as the Achilles tendon and the calf muscles are stretched. The exercises can be continued by the patient at home.
surgery
An operation is now rarely performed. A hundred percent cure is therefore not safe, moreover, it is associated with risks. And: it can also form a new heel spur.
Heel spur: exercises to stretch
If you have acute heel pain or if you want to prevent heel spurs, the following four exercises can help you:
- Sit on the edge of the bed or a chair and roll with the sole of the foot for a few minutes with a tennis ball back and forth.
- Hold on to a chair back and take a big step backwards with the affected foot. The front leg is bent. Now you move your body down to the front, so that it pulls in the rear (stretched) leg. Hold this position for about 20 seconds.
- Sit on the floor , legs stretched out from you. Now put an exercise band or a rolled-up towel around your foot. Now carefully pull it close to you with a tape, hold it for about 30 seconds.
- For this exercise, you’ll need a staircase: Stand on a step with the heels over, hanging in the air. Hold on to the railing! Slowly lower your heels down and hold for 20 to 30 seconds.