Heel spurs??

lastchancelala2014
lastchancelala2014 Posts: 4
in Getting Started
Anyone dealing with these?? I have them and the pain is so intense! I can barely walk sometimes and each time I step, I am in pain! Anyone know ANYTHING I can do?? Vitamins? Special shoes?? Foods to eat and NOT to eat??

Any advice /suggestions would be greatly appreciated!!

Please message me so I can keep track of any advice.

Laura

Replies

  • Obeah1
    Obeah1 Posts: 55 Member
    Bump
  • shadowflute
    shadowflute Posts: 301 Member
    See your doctor. I had a heel spur issue a couple of years ago. My doc sent me to get X-rays and see a specialist, who gave me something to put on my foot and ankle every day, and some extra stretches to do. Also, stay off your feet as much as possible.
  • jerseygirlmaggie
    jerseygirlmaggie Posts: 165 Member
    Ok so having just dealt with this for the last year (June 2013 - March 2014), I can tell you that I understand how painful it all is. It was so bad for me, I had to give up exercising altogether in November.

    Finally in March I started to see relief. Here are the few things that FINALLY worked for me:

    I bought this at Wal-mart (about $35.00) after reading a post here from someone dealing with the same issues:
    http://www.walmart.com/ip/ACE-Plantar-Fasciitis-Sleep-Support-209616-One-Size-Adjustable/19898460

    I wore this everyday for almost 3 weeks and by the middle of the 3rd week the heel pain was almost completely gone!! I am going to tell you the truth with this thing, it's kinda uncomfortable to wear but in the end it was all worth. I couldn't sleep with it on. I wore it at night once I was finished cooking, cleaning up, getting kids ready for bed. I had to move it around and find my sweet spot in order to get it to fit just right. I probably wore it 1-3 hours per night.

    I also bought Superfeet inserts also on the advice of some runners on this board. Since I only have my heel spur on my right foot, I only use the right one. They are pricey (around $50.00) BUT they help A LOT. At first the inserts were uncomfortable around my arch, but I think I am finally used to it and don't notice the arch being uncomfortable anymore.

    Lots of stretching of my foot. Google "stretching plantar fasciitis". There are lots of exercises you can do for this.

    I regularly wear shoes with a small high heel (mostly at work). Between the heels, the brace, the stretching and the inserts, my pain is almost completely GONE. I am able to walk now with NO support in my shoes and I have restarted my running with NO issues. Since I like to run, I find that running requires my Superfeet insole to cushion my heel.

    Good luck and I hope some of this helps!!!
  • Sugarbeat
    Sugarbeat Posts: 824 Member
    I have one in each heel and it makes exercising very difficult at times. There are special orthotics you can get but if you can't afford them or your insurance won't cover it Dr. Sholls works well at about $10 a pair. Look for the "mens" sizes meant for guys who wear steel toed shoes. You may need to cut them down to size but I've found these to be the most effective. I've found the women's insoles are built more for flats or high heels, though these might be good for you if you wear those shoes. Look for shoes that have good support, including the uppers. Meshy fabric is less supportive than leather. Stay away from flimsy flat shoes and cheap-y flip flops. I find a pair of sturdy, good sneakers with a men's insole to be very helpful. By "good" sneakers I mean I something along the lines of Sketchers or New Balance. The cheap sneakers from Walmart don't seem to have the same support.

    I keep a small bottle of water in the freezer and when the pain is really bad I put it on the floor and roll my feet over it. I've found ibuprofen to work well with the pain, my mom (also has one) likes naproxen. Calf stretches are good for relieving some of the pressure and there is an exercise where you try to pick up a pencil with your toes, think of the pencil going under all of your toes, you don't want to pick them up between your toes. I've found basic walking to be the best exercise for right now. I had to quit Zumba completely, at least until I get my weight down considerably. The higher the impact of the exercise, the harder it is to walk in the morning.
  • Refrigerator1
    Refrigerator1 Posts: 25 Member
    Hi

    Heel spurs occur when calcium deposits build up under the heel bone. The calcium buildup is caused by a variety of things, high impact activity, poorly fitting/worn out shoes, obesity, flat feet, high arches, etc. There is no special diet or vitamin that will make it go away. However, there are some things you can do that will:

    Stretch, stretch, stretch. Google plantar fasciitis stretches and you can see how to do them properly. I cannot stress how important it is do this. Like 6-8 times a day.

    Take over the counter anti inflammatory meds if your doctor allows

    Buy a plantar fasciitis brace at the drug store and wear it while sleeping

    Freeze water in a bottle and roll your heel over the bottle several times per day to reduce inflammation

    Stop all impact activities. Of course you have to walk but do not try to use walking as a form of exercise. That also goes for running, Zumba, step,...if you are exercising you can ride a bike, swim, rowing machine. Anything non impact.

    DO NOT walk barefoot. Not even to the bathroom in the middle of the night. Every time your heel strikes the ground, it just continues to inflame the heel. Make sure you have good shoes with lots of cushioning. Many people look at their tennis shoes and think they look fine, but in fact the cushioning has worn down and provides no shock absorption.

    If you follow the above every day, you should start seeing some relief within a few weeks. If after a month and you have not gotten better, see your doctor. 90 percent of people respond to the above and their heel heals. Some however, do need surgery, but those are usually people who ignored the pain and inflamed the heel so much there is no other alternative.

    Hope this helps!! Drop me a line if you have any questions.

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