Heel Spurs or Plantar fascia as they are medically refered to.

Heel Spurs, a pain in the heel is a common ailment and can be caused by a number of problems. It is often characterized by pain on initial weight bearing in the morning that eases after a few minutes. This pattern can be repeated during the day following short periods of rest. Heel pain causes a considerable degree of discomfort and suffering.

Plantar fascia is a broad band of fibrous tissue which runs along the bottom surface of the foot, from the heel to the toes.

This results in the appearance of a sharp thorn like heel spur that will show up on an x-ray. The bony heel spur itself is not painful, the pain arises from the inflammation of the surrounding plantar fascia.

Symptoms include a dull ache which is felt most of the time with episodes of a sharp pain in the center of the heel or on the inside margin of the heel.

Plantar fasciitis occurs when the plantar fascia ligament along the bottom of the foot becomes overloaded leading to excess traction and inflammation.

When the foot is rested the fascia tightens due to the inflammation. When the foot resumes weight bearing the band is stretched and produces a stabbing pain that normally eases after a few minutes.

This repeated pulling on the heel bone can often lead to the formation of a heel spur, which is a deposition or calcification of a pointy piece of bone.

Causes of Heel Spurs and one tributing factors to the onset of plantar fasciitis include:

* A sudden increase in physical activity.

* Tightness in the calf muscle region leading to tightness in the plantar fascia.

* Excessive or sudden weight gain - for example, obesity or pregnancy.

* Most plantar fasciitis is a result of faulty biomechanics of the foot that results in excessive pulling on the plantar fascia.

*This repeated pulling irritates the attachment of the plantar fascia to the heel bone

*Excessive load on the foot from obesity is a major cause of plantar fasciitis. Which is why this condition is common in middle aged and over weight adults.

* A sudden increase in walking or a sporting activity can also be a contributing factor. A classical example is a post man who has returned to work after a period away from the job can develop this condition.

* Tight plantar fascia (this is often caused by tight calf muscles).

* Excessive flattening of the arch on weight bearing.

* Biomechanical problems (walking abnormalities) is a major cause of plantar fasciitis. (See article on Pronation

Treatments include:-

Orthotics- One of the most effective treatment options to correct pronation. These are purpose made shoe/boot inserts

If you are overweight try going on a weight loss program.

If the pain was a result of a sudden increase of exercise then rest the foot for a while to allow the foot to recover and repair.

Icing, Part of the R.I.C.E. Regime. Rest.Ice.Compress.Elevate.

Icing and Rest is a very effective way of reducing inflammation. You can use any technique that suites your needs but we generally recommend approximately 10 minutes to the painful area no more than every 30 mins. You can alternate this with heat as heat will send blood quickly to the area where it is needed the most to facilitate healing.

The end of the day is generally the most effective time for such treatment.

Ice packs can be bought at most pharmaceutical retail outlets and sports stores. It is always a good idea to place the pack in a towel or special pouchso the cold pack or ice is not in direct contact with the skin.

Stretching is something that should be done both before and after walking but:-

Daily stretching can be effective in reducing tension in the muscles and tendons. Stretches should be done in a gentle motion until tension is felt in the muscle then hold for 20 seconds and rest for one minute then repeat 3-4 times. Never jerk or move quickly when doing stretches.Notice how the practitioners of Tai Chi move slowly when doing their routines and they are very, very strong. If burning in the leg or muscle occurs you may be applying too much force.The stretches should be fun. If pain persists you may have to see a Podiatrist.

Steroid/local anesthetic injection. It is often advisable to take a NSAIDs or non-steroidal tablet to suppress the inflammation and any swelling that may be there.

Please note that i am not a medically qualified practitioner and professional guidance and help should be sought at all times when necessary.

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