{"id":5447,"date":"2019-04-11T13:33:09","date_gmt":"2019-04-11T13:33:09","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=5447"},"modified":"2021-06-02T13:34:08","modified_gmt":"2021-06-02T13:34:08","slug":"14-causes-of-heel-spur","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-causes-of-heel-spur\/","title":{"rendered":"14 Causes of Heel Spur"},"content":{"rendered":"\n
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Heel spurs are one of the more common causes of heel pain. A spur is a bony growth created by a calcium deposit that extends between the arch of your foot and the heel bone. Most heel spurs are small, around a quarter of an inch in length, and they are not visible on the surface of the heel pad.<\/p>\n\n\n\n

Heel spurs typically start in the front of the heel and spread to other areas of the foot over time. Heel spurs can be challenging to identify, as in many cases, they can present no pain symptoms until the spurs spread to other regions.<\/p>\n\n\n\n

Symptoms relating to heel spurs include inflammation of the ankle and heel, as well as pain in the localized area when walking, running, or jumping. It\u2019s challenging to diagnose a heel spur without an X-Ray, and the spur only shows signs of visibility in people with thin heel pads. <\/p>\n\n\n\n

Here are the top 8 causes of heel spurs, and what you can do to mitigate the effects of the disorder.
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1.    Bruising<\/h3>\n\n\n\n

Long-distance runners place tremendous demands on their feet over the course of their careers. As a result of the intensive training, they run the risk of developing many disorders with their feet. A \u201cstone bruise\u201d is a common injury affecting runners and athletes. The bruise <\/a>occurs due to trauma to the heel pad, the fatty, fibrous tissue under the heel bone. <\/p>\n\n\n\n

The heel pad acts a shock absorber, protecting the heel bone from the impact of foot-strike in the runners or athletes stride. When a stone bruise occurs, it’s typically because the person sustains a traumatic impact to the heel from jumping, or the heel pad is wearing thin, reducing its protective abilities.<\/p>\n\n\n\n

When the heel pad wears thin, and bruising occurs, calcium deposits may start to attach to the heel bone, creating a heel spur. Spurs do not always cause pain, and the runner may be able to continue with their training after the bruising heals.
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2.    Obesity<\/h3>\n\n\n\n

More than two-thirds of Americans are overweight or obese<\/a>. The situation is so bad in the United States, that obesity-related medical conditions are starting to place a strain on the healthcare system. Obese individuals are at risk of developing health issues such as diabetes, hypertension, elevated cholesterol levels, and gastrointestinal problems.<\/p>\n\n\n\n

Bone spurs are one of the more obscure injuries affecting obese individuals. The additional bodyweight carried by obese persons places pressure on the ankles and feet, resulting in the development of conditions such as plantar fasciitis, bursitis, bunions, and bone spurs. <\/p>\n\n\n\n

If you are battling with obesity, contact a nutritionist to arrange an appointment for a consultation. Your nutritionist will provide you with a meal plan designed to bring your weight down to a healthy average for your age, body type, and height. When your body weight is under control, you\u2019ll notice a dramatic improvement in your health and the well-being of your feet.<\/p>\n\n\n\n\n\n\n\n

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3.    Arthritis<\/h3>\n\n\n\n

More than 40-million Americans suffer from degenerative bone disease known as arthritis<\/a>. This condition comes in different forms, with the most common types of the disease being osteoarthritis and rheumatoid arthritis. <\/p>\n\n\n\n

Around 21-million people in the United States suffer from the effects of osteoarthritis, where the skeletal system starts to leach calcium from the bones, resulting in lower bone density in affected individuals.<\/p>\n\n\n\n

Rheumatoid arthritis is an autoimmune dysfunction where the body attacks healthy bone cells and joint cartilage, mistaking them for invading bacteria or viruses. RA does not affect one specific joint, but attacks every joint and bone in the body, resulting in total-body symptoms of pain and aching. <\/p>\n\n\n\n

Both of these forms of arthritis, place the affected individual at the risk of developing bone spurs. In many cases, patients increase their calcium intake to compensate for the loss in bone density. However, adding too much calcium to your diet can lead to the accumulation of calcium deposits in your joints and bones, resulting in the onset of bone spurs.
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4.    Walking and Posture Problems<\/h3>\n\n\n\n

People with posture <\/a>and structural issues may end up developing bone spurs. Individuals with flat feet, (fallen arches,) place stress on the ankles and heel bone, forcing them inward resulting in posture problems that affect the knees and hips as well. Similarly, women are at high risk of developing the condition because their hips are wider than their knees, forcing the legs to bow inward at the knees.<\/p>\n\n\n\n

Both of these structural problems create the ideal environment for the growth of bone spurs. When walking, people with flat feet, or women with wide hips, may place additional pressure on the heel, resulting in the development of bone spurs.<\/p>\n\n\n\n

Treating the condition requires retraining the affected individual on how to walk correctly, elevating the arch of their feet to allow for proper alignment of the joints. It\u2019s challenging to learn how to walk correctly, but it\u2019s possible to retrain your feet to provide the support you need to ensure you don\u2019t develop any further bones spurs in your heel.
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5.    Wearing the Wrong Shoes<\/h3>\n\n\n\n

Women who wear high-heels during their younger years and career days may develop bone spurs<\/a> when they stop wearing these types of footwear later in life. High-heel shoes reduce the pressure on the heel and focus it toward the front of the foot. <\/p>\n\n\n\n

However, when the person stops wearing these shoes, because they retire or change jobs where they are no longer required to wear them, the heel may experience discomfort as it struggles to deal with the increase in pressure to the heel from flat-soled shoes. As a result, the affected individual may start to develop bones spurs in the heels.<\/p>\n\n\n\n

Runners with flat feet require running shoes with high arches to provide their feet with the support they need when running. Those runners with flat feet that choose to train and compete in minimalist running shoes are at risk of developing bone spurs in their heels. The spurs occur due to the thin sole and lack of support to the arch, creating stress on the heel bone.
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6.    Wearing Sandals<\/h3>\n\n\n\n

Flat soled shoes are comfortable to wear, and sandals or flip-flops are must-have footwear if you\u2019re at the beach. However, wearing flat-soled shoes with no compressive support can be devastating for your feet if you wear them all day long. <\/p>\n\n\n\n

Sandals and flip-flops only offer a thin layer of protection between your soles and the hard ground. As a result of their lack of support and cushioning, the feet experience additional pressure <\/a>and tire quickly.<\/p>\n\n\n\n

In a fatigued state, your feet are far more inclined to develop painful conditions, such as plantar fasciitis and bone spurs. IF you do wear sandals for the majority of the day, then it\u2019s vital that you regularly treat your feet to a massage to relieve the tension and stress in the ligaments, bones, and tissues.<\/p>\n\n\n\n

If you notice that you\u2019re developing heel pain or bone spurs, then it’s best to swap your sandals for some supportive athletic shoes for a few months to give your feet a chance to recover.
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7.    Training in Old Running Shoes<\/h3>\n\n\n\n

Any runner <\/a>can tell you that the most critical piece of equipment to enhance your running \u2013 is the right pair of running shoes. Manufacturers produce shoes in a variety of styles to suit runners with flat, neutral or high arches. Each style has features designed for specific intention \u2013 for example, those runners with flat feet benefit from a running shoe with a lower midsole to provide support to their arch while they run.<\/p>\n\n\n\n

However, your shoes won\u2019t last forever, and most brands recommend that you buy a new pair of shoes after 500-miles of use. Regardless of the manufacturer’s guidelines, some runners choose to keep using their shoes, far past the expiry date. <\/p>\n\n\n\n

Whether it\u2019s because you won a race in those shoes, or you set a new personal record on the track in that footwear, don\u2019t keep them around for sentimental reasons \u2013 throw them out or donate them to charity.
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8.    Over-Training<\/h3>\n\n\n\n

Runners love running, and telling them to back off on their training will likely fall on deaf ears. Unfortunately, while the mind is willing \u2013 the flesh is weak. Runners and athletes that spend too much time on the road or at a practice run the risk of developing central nervous system fatigue<\/a>.<\/p>\n\n\n\n

This type of fatigue affects every biological system in your body, including the skeletal and muscular system. As a result of nervous system overload, the muscles and tissues around the feet may start to lose their efficiency in contraction, resulting in the development of injuries. <\/p>\n\n\n\n

It\u2019s vital that all runners take the time to let their bodies recover from the effects of their training. Training in a depleted state may thin out your heel pad, resulting in the development of bone spurs and other foot disorders, such as plantar fasciitis. To improve your training longevity, never run when your feet are feeling stiff or sore, take a day off and let your feet recuperate instead.<\/p>\n\n\n\n\n\n\n\n

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9. Impact<\/h3>\n\n\n\n

Repetitive impact to the heel of the foot can result in numerous structural disorders of the feet, ankles<\/a>, knees, and hips. When runners stride, most lead with the heel on their foot strike. This form is an inefficient way of running and ruins the body\u2019s structural foundation. \u00a0<\/p>\n\n\n\n

Recent research shows that leading with the ball of the foot when running is far more efficient and easier on the feet, but it requires retraining the runner on how to land their stride correctly. As a result, many novice runners ingrain the terrible habit of leading with the heel.<\/p>\n\n\n\n

Leading your stride with the heel causes the shock of impact on the tarmac or track to enter your heel, transfer to your ankle and up the calve to the knee, finishing in the hip. As a result, the runner may start to develop symptoms of tendonitis and joint pain from the repetitive strike. The persistent impact in the heel may cause the development of osteophytes in runners.
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10. Calcium Deposits<\/h3>\n\n\n\n

When calcium <\/a>leeches from the skeletal system, it starts to form deposits on the surface of the bones. These deposits accumulate in size and quantity over time, leading to osteophytes. These osteophyte spurs can occur in other areas of the body aside from the heels.<\/p>\n\n\n\n

The lower back, neck, shoulders, and knees are all at risk of developing spurs due to calcium deposits. It takes years and even sometimes decades for an osteophyte to reach a size where it starts to initiate symptoms of pain and discomfort. When these symptoms begin to occur, the patient may notice small white bumps developing under the heel pad.<\/p>\n\n\n\n

Some therapists may try to break up the spurs using ultrasound therapy where they bombard the heel with ultrasonic sound waves to break up scar tissue in the heel pad and try to dislodge the spurs. Other procedures like Tenex surgery may have some benefits as well. However, for the majority of people, they will have to deal with the effects of the osteophytes for the rest of their life.
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11. Flat Feet or High Arches<\/h3>\n\n\n\n

Structural issues with the feet may also lead to the development of heel spurs<\/a>. People with flat arches tend to let the arch collapse, placing pressure on the heel and an inward angle. Similarly, people with high arches may put outward pressure on the heel. <\/p>\n\n\n\n

These types of structural issues may cause inflammation of the tissues and bones in the heel, causing the onset of bone spurs. People with these problems affecting the feet should consult with a podiatrist.<\/p>\n\n\n\n

Podiatrists will evaluate your walking posture and look at the structural integrity of your foot. The podiatrists will design a specific set of orthotic inserts for your shoes that helps your feet remain at the correct angle for optimal structural support for the foot and ankle. <\/p>\n\n\n\n

This orthotic insert trains the foot to walk in the adjusted position, eliminating the inflammation in the feet while training the foot to remain in the new structural posture.
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12. Aging<\/h3>\n\n\n\n

Many seniors develop heel spurs as part of the natural aging process. As we age, our body starts to lose its skeletal mass through diminishing levels of bone density. The natural aging process causes calcium to leach from the bones and enter the bloodstream <\/a>and tissues throughout the body.<\/p>\n\n\n\n

Unfortunately, much of this calcium attaches to the surface of the bones, causing the growth of osteophytes or bone spurs. These spurs start to limit the joints range of motion, leaving seniors with uncomfortable sensations of pain when they try to bend their joint too far.<\/p>\n\n\n\n

Heel spurs occur due to osteophytes growing on the surface of the heel bone. The growths may start small and grow in size and quantity over the course of a few decades. Some seniors receive painful spurs that require them to use assistive walking devices to relieve the pressure from the heel while they walk.
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13. Risk Factors<\/h3>\n\n\n\n

There are a set of risk factors<\/a> that determine if a person is likely to develop heel spurs. These risk factors include;<\/p>\n\n\n\n

\u2022    Being over the age of 65-years old.<\/p>\n\n\n\n

\u2022    Athletes that run or jump in their sport.<\/p>\n\n\n\n

\u2022    Competitive running.<\/p>\n\n\n\n

\u2022    Wearing ill-fitting shoes.<\/p>\n\n\n\n

\u2022    People with walking gait abnormalities and poor posture.<\/p>\n\n\n\n

\u2022    People who are overweight or obese.<\/p>\n\n\n\n

\u2022    Diabetes.<\/p>\n\n\n\n

\u2022    Spending too long on your feet during the day.<\/p>\n\n\n\n

If you find that you fit into two or more categories for the development of heel spurs, then there\u2019s a good chance that you will experience them in your lifetime. Arrange a consultation with a podiatrist to find out what you can do to mitigate the effects of bone spurs and delay their formation and growth.<\/p>\n\n\n\n

It’s essential that you form a relationship with your podiatrist and go for regular checkups on your feet at least twice a year to check for the development of any heel spurs in your feet.
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14. Prevention and Treatment Tips<\/h3>\n\n\n\n

Dealing with heel spurs is a painful experience, and it\u2019s something that many people have to live with for the rest of their lives once they start to show up. It\u2019s vital that you practice preventative care for your heels to halt the formation of spurs and prevent their growth.<\/p>\n\n\n\n

One of the best strategies for preventing bone spurs is to increase circulation in the feet. Wearing compression socks enhances your circulatory capacity in your lower limbs, driving blood back toward the chest. Compression socks feature compressive materials that hug the tissues <\/a>in your foot providing support in all the right places. <\/p>\n\n\n\n

If you\u2019re a runner, make sure you\u2019re using the right kind of footwear to match the structure of your feet. At the end of the week of training, it’s advisable to soak your feet in hot water with some Epsom salts to relieve any inflammation that may lead to the development of bone spurs.
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