HEEL SPURS
Heel spurs are bony protrusions on the bottom of the foot, caused by continuous pulling of the ligament that runs across the sole. Runners and others who are hard on their feet are very likely to get them, especially if their feet turn in (pronation) when they run. (That excess movement just adds to the ligament pulling.) Those with high arches are also more likely to develop spun.
"A lot of people think that because they have heel pain, it's a spur," says Terry Spilken, D.P.M., a podiatrist and adjunct faculty member at the New York College of Podiatric Medicine in New York City. "But we also have to rule out other conditions such as arthritis and bursitis. The only way to properly diagnose a heel spur is with an x-ray." Once that's done, here's how to take the hurt out of your spurs.
Don't walk au naturel. "Walking barefoot is the worst thing you can do if you have heel spurs," says William Van Pelt, D.P.M., a podiatrist in Houston and former president of the American Academy of Podiatric Sports Medicine. "Walking barefoot stretches out the ligament on the bottom of the foot even farther, and being barefoot results in a less stable walk."
Wear the footgear of a cowboy. Instead, you should wear a shoe with a 3/4- to 1 1/2-inch heel, like a cowboy boot. That's because the heel moves the front of the foot forward, taking some pressure off the heel.
Enlist sponge rubber support. Over-the-counter arch supports and heel cups, which are sold in most drugstores and sporting goods stores, help those with heel spurs in two ways: "They support the arch, which controls excess foot rolling or movement, and they help elevate the heel a bit, which takes some of the pressure off the spur," says Dr. Van Pelt. He recommends that you first try a pair of sponge rubber arch supports. If they don't bring relief, try a heel cup.
Give Yourself a massage. "A regular massage of your entire foot, and particularly the heel, also helps a lot," says Dr. Spilken. The best way to do the massage? "Rub across the aching area with your thumb in order to get more pressure."
Apply ice for pain. When your heel spur is acting up, apply an ice pack wrapped in a towel to stop the pain, advises Dr. Spilken. Keep it under ice for ten minutes, then remove the pack for another ten. Repeat this procedure several times, or until the throbbing subsides.
Use heat for maintenance. Doctors recommend applying heat on a daily basis in order to bring more blood to the area and break up inflammation. A 15- or 20-minute session with a heating paid is usually enough.
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