Heel spur refers to an outgrowth of the heel bone that causes local inflammation, tenderness and pain. Technically known as calcaneal spur, it is the most common cause behind heel pain. An X-ray reveals the projection of bony tissue near the point where the calcaneal bone is attached to the plantar fascia, which is the ligament tissue found in the arch of the feet. This also helps rule out other common causes of heel pain such as minor fractures and arthritis. The projection of the bone touches the surrounding tissues of muscles, ligaments and tendons, and causes severe pain, especially during foot movements. This may hamper even normal activities like walking and standing. This condition mostly affects people after they have reached middle age. Factors that may lead to this problem include weight gain and obesity, a sudden increase in leg movements causing excessive stress on the heel bone, weakness of calf muscles that leads to excessive pressure on the heel, and wearing ill-fitting shoes. Chronic degenerative ailments like rheumatoid arthritis may also make a person susceptible to heel spurs.
There are a few basic preventive measures that you can follow to avoid getting a heel spur. Always wear shoes that fit you comfortably and support your heel and instep firmly. Avoid wearing shoes with high heels as they put too much pressure on the heels. It is also a good idea to keep a check on your body weight through the combination of a healthy diet and regular exercise to minimize the chances of heel spurs. However, if you are already in pain, give your feet adequate rest in order to relieve the excess stress on the heels. Do not keep standing for a long time and avoid walking long distances while the pain persists. Do not walk barefoot even at home.
You may also apply ice packs on the heel every couple of hours in order to reduce the intensity of the pain. If the pain gets severe, you should alternately apply cold and hot compresses on the heel at regular intervals. This helps reduce swelling and improves blood circulation in the region, thereby bringing relief. Applying a hot pack using flax seeds is also useful in treating heel spurs. Another way of relieving pain is to soak a piece of cheesecloth in warm linseed oil, put it across the heel and cover it up with a plastic wrap for at least an hour.