Hearing the buzz about walking and heel spurs, you might be wondering if this is a good idea for anyone with plantar fasciitis. Unfortunately, the answer is not yet confirmed, but it would seem that there are some benefits to walking that outweigh potential risks.
For those searching for clear answers, I’m here to tell you that the existing data are still inconclusive. But based on what is currently known, I would say yes. Walking may keep heel spur pain at bay without dramatically worsening your condition over time.
Table of Contents
- Is Walking Good for Heel Spurs
- Tips for You to Heal Your Spurs
- Activities Combined with Walking
- Is It OK When You are Walking?
- Walking with Heel Spurs
Is Walking Good for Heel Spurs
Let’s first talk about what walking is doing for your heel spurs. The plantar fascia is a thick band of connective tissue that runs from your heel to your toes. It can become inflamed, causing heel spurs. These are hard, calcified protrusions of tissue that look like nails or crystals. They are caused by tiny tears in the plantar fascia, which heals by forming these problematic outgrowths.
Cause of Heel Spurs
Heel spurs are a common problem that many people will experience at some point in their lives. They’re most often caused by constant stress on the plantar fascia, which is why most doctors advise people to limit their walking around this area if they have heel spurs.
However, it’s worth noting that because heel spurs are often caused by obesity, it’s possible that reducing weight could play quite a significant role in reducing the need for surgery. Several people report that losing weight has made their spurs go away entirely. If you’re overweight, your best bet is probably to talk to your doctor about the best way to lose weight.
Stretching the Plantar Fascia or Massaging
Walking may prevent this from happening by stretching the plantar fascia or massaging it, so it becomes less prone to errant tears. In addition, when the plantar fascia width is reduced, it becomes more flexible and less dense, which helps reduce the number of fissures that can occur.
Plantar fasciitis is a “wear and tear” injury that usually occurs in people who have put a lot of weight on their feet and heels over an extended period. This means that it is not usually a result of one new activity, making it unlikely that new walking activities will lead to heel spurs. Of course, you should check with your doctor before you begin any new physical activity, but overall, walking appears to be a safe choice. You can always ask your doctor if there are any exercises you can do at home to help strengthen the foot and possibly reduce the risk of developing a heel spur. Over time, the damage done to plantar fascia tissue may be reduced if you can relieve the pressure on your heel.
Walking is Unlikely to Make Heel Spurs Worse
First of all, plantar fasciitis occurs gradually over time. It is usually preceded by overuse injuries like shin splints and Achilles tendinitis or tendonitis. These injuries occur when you repeatedly use the lower leg in a certain way that is hard on your tendons. In this case, heel spurs are unlikely to develop from a single new activity.
In addition, there is no reason to believe that walking will harm your heel spurs. In other words, you will not do damage to your foot by going for a walk. It is possible, however, that walking will cause pain in your plantar fascia. This is because muscles are attached to the plantar fascia. When they contract, they squeeze or damage the tissue of the heel. It’s also possible that walking will cause some discomfort in your arch area. Arch pain may be caused by injury to your plantar fascia or by issues with your lower back. Lastly, no argument makes it necessary to stop all activity when you have heel spurs. After all, heel spurs are not a reason to cut out all exercise and hope they go away on their own.
Tips for You to Heal Your Spurs
Spurs are one of the most annoying ailments people have had to endure. They can be itchy, painful, and downright painful. People have tried just about everything to relieve the symptoms, but they’re still there.
Tip 1: Keep the Feet Elevated at Night
Elevate the foot as much as possible when resting it so that any fluid can drain from the area. This should be done using a sock or foam wedge, folding a towel to create a slipper, or wrapping the foot in a warm heating pad. Wearing orthotics can also help to drain fluid from the heel and improve drainage. If heel spurs cannot be relieved with these methods, it is crucial to visit a podiatrist to evaluate possible therapeutic procedures for addressing this issue.
Tip 2: Take Medicine, Surgeon and Use Insoles with Arch Support
Take nonsteroidal anti-inflammatory medicine such as ibuprofen, acetaminophen, or naproxen to help decrease swelling. It has been shown that taking a course of insoles with arch support can help reduce the symptoms of heel spurs. These are especially helpful if you are experiencing pain, numbness, tingling, or swelling in the bottom of your feet around your heel spur itself. Another proven treatment is to use lubricating ointment on the heels. Surgical treatment includes removing the spur over bone dissection, removing heel bone spur, surgical removal of a bone spur, cauterization, and cutting it out using dissection.
Tip 3: Resting and Staying off of Feet as much as Possible
Padding with an overlying soft surface moistened with a mixture of ice and water may help decrease pain. Resting the foot as much as possible so that circulation can be improved. Moderate exercise should not be undertaken for one week; there are some other suggested exercises for this injury which are given below.
Activities Combined with Walking
Combined with walking, swimming, and other low-impact activities, spurs are common among runners. This pain can range from mild to debilitating, however. It’s also very difficult to heal spurs without the right tools, so here are some helpful tips you can try to clear up your life once and for all!
The stretch involves taking a step forward with one leg, followed by bending down and grasping your toes. The hamstring of the forward leg is stretched when in this position. This stretch should be held for 20 seconds, repeated twice. Alternate legs when doing this stretch.
Another method to address this issue if the above two are not effective is yoga poses designed to target sciatic nerves in your legs and pelvis, which are known to affect heel pain caused by foot drop or Charcot’s foot because of nerve compression in this region of the body. Also, a podiatrist can make a custom orthotic to help align the foot and relieve pain. This is a really good option if the above treatments do not work. There are many ways to relieve heel spurs, including stretching exercises for the back, calf and Achilles tendon. These exercises also increase your range of motion which can be limited by heel spurs.
An exercise called the “Heel Calf Stretch” is performed by sitting on the floor with your legs stretched out in front of you. Using the ball of your left foot, push down on your right heel while using your right hand to pull back on your right toes. Stretch for 20–30 seconds, then repeat the exercise with your right foot on top of your left.
Another type of stretch is the “Achilles Tendon Stretch”. This exercise is done by carefully walking up or downstairs while keeping one leg bent or flexed at a 90° angle with only the ball of the foot touching the step/stairs. Hold this position for 10–20 seconds, then switch legs. It is important to make sure that you are not leaning forward while doing this exercise.
Another good “Heel Calf Stretch” exercise is done by lying on the floor with your legs stretched out in front of you. Using the ball of your left foot, push down on the heel of your right foot while using your right hand to pull back on your toes. Stretch for 20–30 seconds, then repeat the exercise with your right foot on top of your left.
Another way to relieve heel spurs pain is what is known as a shockwave therapy treatment. The treatment involves sitting in a comfy chair and holding onto one foot entirely while it is covered in ice water. After about 30 minutes the ice water is turned off. This then should be repeated for two consecutive days.
Do not Increase Your Workout in Intensity too Fast or too Soon
Exercise is a great way to improve your blood flow. Such exercises include walking, cycling, and swimming. Make sure you do not increase your workout in intensity too fast or too soon. You can also do strengthening exercises in a horizontal position with a resistance band. When doing exercises involving the legs, be sure to include both feet at all times when exercising. One foot should not be favored over the other when exercising.
Now that you know how to heal and prevent heel spurs, remember not to neglect your pain or you could end up with something that is severely more difficult to treat such as diabetes or an infection caused by the injury site. It might be time to find the best doctor out there.
Is It OK When You are Walking?
Understand What Heel Spurs
They are caused by calcium deposits on the bottom of the heel bone, which grows over time and become painful because they irritate the nerve endings in them. This injury is quite common among athletes, runners, and walkers. Walking usually stretches the muscles of the legs in a helpful way in order to make them prepared for running or walking in a natural way. That seems to be true when it comes to prevention. For treatment, it depends on how severe an injury is and how much pain the patient has from it.
Walking is Good for Heel Spurs
If the pain gets worse when you start walking or if he starts limping when he walks, then you should stop existing for that specific time period. In that case, you will need to see your doctor and see what kind of treatment he recommends for you. If the patient’s pain is not that severe and there aren’t any other issues with his feet, then he should start walking and trying to walk as much as possible.
If you have been compensating your heel spurs with other injuries, such as ankle sprains, you will need to let those come to a stop first before you can do anything else. If you have healed from those injuries already, then going on a walk will be fine. If the only other condition that he has is pain from his heel spurs, then taking a walk should let him do just fine. As with anything else, it depends on the person. It will also depend on how they walk and if they stop after a day because of pain. If they do things the right way, then it shouldn’t cause any more problems than what they already have.
Walking with Heel Spurs
There are many types of shoes available for those who suffer from heel spurs. It is important to speak to a podiatrist before making a decision as they will be able to come up with the best possible treatment plan for you. However, there are many options that you can choose from and it is often worth trying out several different styles before coming up with the best option. The right shoe will depend on what your pain levels and mobility needs are alike and it may take time, patience and an open mind to find the right one.
Many people walk in the classic sporty trainers as these provide great support and can reduce the pressure on your painful heel. However, it is important to look at the structure of these as they do not all come up as well as one another. If you are looking for a cheap solution, then this may be an option for you but you need to ensure that they fit really well and support your foot properly.
Another option is a walking boot, which is typically designed for those with knee problems and will help stabilize and support your heel and ankle. The best way to get your heel spurs to heal is with a walking boot. A walking boot will support the ankle, giving you all the support you need to keep weight off of your leg while it’s healing. It will also give surrounding tissue plenty of time to heal without being pressed on.
However, although they will take the strain away from your feet, they can also restrict movement making it difficult to walk for more than short distances. They are better for lifting your ankle up rather than moving it side to side, but they are worth trying out before discounting them.
If you really want to walk, then you will also need to invest in a pair of excellent insoles, which will reduce pain and improve stability. These have been designed specifically to help combat the pain of heel spurs and save you from wearing uncomfortable, restrictive footwear. You can’t keep wearing the same old uncomfortable shoes if you suffer from heel spurs.
SmartWalking is a Manhattan-based company that specializes in custom insoles and orthotics. They recommend the following: A pair of supportive walking shoes, one for walking on different surfaces and one for walking barefoot for added foot strengthening. A shoe that provides enough cushion to absorb some of the impacts of heel spurs – not all, as higher-impact activities such as running may still result in some pain. An orthotic insert is designed to help prevent pain from heel spurs by altering how your foot strikes the ground as you walk so your heels don’t dig into the ground as much.
Is walking good for heel spurs?
Walking is not good for heel spurs, because the weight of your body will put pressure on this area which can worsen the pain.
What are heel spurs?
Heel Spurs are bony growths that develop close to the back of your heel bone. They mostly affect people with flat feet or high arches.
How long does it take to heal from a heel spur?
It can take up to three months for a granuloma (an inflamed collection of tissue) to go away with rest and ice, but it is highly unlikely that you will fully recover.
Can you break your heel?
Unlikely, even though you may feel it sometimes, the heel bone is quite tough. The most common causes of heel pain are plantar fasciitis (inflammation of the connective tissue/fascia on the sole of feet) and Achilles tendinopathy (the inflamed tendon connecting calf muscles to the heel).
Are heel spurs bad?
Heel Spurs can be painful and they can also affect your gait, but they do not cause you any direct damage.