The calcaneal spur, also known as Lenoir's spur, is a common condition that causes intense heel pain. This bony growth develops under the heel and is often associated with inflammation of the plantar fascia, a band of tissue that supports the arch of the foot. Fortunately, there are several solutions to relieve this pain. In this article, we share 5 practical tips to alleviate discomfort and regain your well-being..
Wear custom orthotic insoles
One of the most effective treatments for relieving a heel spur is to wear orthopedic insoles specially designed for your feet. These insoles help redistribute pressure across the entire foot, thereby reducing the pressure exerted on the spur. In addition to relieving pain, they also correct posture or walking abnormalities that may worsen the problem..
Choose suitable shoes
The choice of suitable shoes is important to reduce the pain associated with heel spurs. Prefer shoes with:
- A good cushioning to absorb shocks.
- A support for the arch to prevent excessive pressure on the heel.
- A moderately elevated heel, as a heel that is too flat can increase tension on the plantar fascia.
Ill-fitting shoes can worsen inflammation and heel pain. If necessary, consult a podiatrist to choose the most appropriate shoes.
Perform stretching and strengthening exercises
Stretching exercises are essential for loosening the plantar fascia and reducing tension on the heel. Here are some effective exercises to relieve a heel spur:
- Calf Stretch: Place your hands against a wall, step one foot forward and move the other foot back while keeping your heels on the ground. Bend the front knee while keeping the back leg straight and hold the position for 20 seconds.
- Stretching the arch of the foot: Sit in a chair, cross one leg over the other, and gently pull your toes towards you to stretch the arch of the foot.
These exercises help to relieve tension in the plantar fascia, thereby reducing inflammation and pain.
Apply ice to reduce inflammation
Applying ice to the painful area is a simple yet effective method to reduce inflammation and soothe pain. For best results:
- Apply an ice pack or cold gel to the heel for about 15 to 20 minutes, several times a day.
- You can also roll a chilled water bottle under your foot for a double effect of massage and cooling.
This technique helps reduce swelling and provides quick relief.
Rest your feet and avoid high-impact activities
It is essential to rest your feet to allow the inflammation to decrease. Limit high-impact activities, such as running or jumping, that put excessive pressure on the heel. If possible, alternate with low-impact activities, such as swimming or cycling, to stay active without worsening the pain.
Proper rest is essential to allow the plantar fascia and the calcaneal spur to heal gradually.
Why consulting a podiatrist is essential for treating a heel spur
If heel pain persists despite these recommendations, it is important to consult a podiatrist. This specialist can assess the severity of your heel spur and propose a personalized treatment plan. At Luxembourg-Podologue, our podiatrists conduct thorough examinations and can recommend solutions such as orthotic insoles, tailored exercises, or other specific treatments to effectively relieve the pain.
Don't wait for the pain to worsen: make an appointment starting today for a podiatric assessment and begin your journey towards lasting relief.