It seems that bone spurs are the source of all pain. Many people think that “heel pain is due to a bone spur, a spur poking in the flesh certainly hurts! However, in many cases, bone spurs are wrongly accused.
1. Bone spurs are the scapegoat
Let’s get reacquainted with “bone spurs”. “Bone spur” is just a common name, its medical name is “bone superfluous”, is a kind of bone compensation performance.
It is a kind of compensatory manifestation of bone. It can be found in all joints of the body, which is related to aging, maintaining a fixed posture for a long time, and long-term wear and tear. When these problems exist, inflammation occurs in weight-bearing areas of the body, such as the lumbar spine, knee joints, and heels, stimulating compensatory bone growth and giving rise to bone redundancy.
The bone flab is like a firefighter, going wherever it is needed, although it can occasionally add a little bit of chaos. Many people believe that bone spurs are harmful and should be removed as soon as they are found. In fact, bone spurs can be beneficial to the body, as they can act as a fixation. For example, some patients have long term back pain, but after a few years the back pain has improved, the result of the film found that the lumbar spine has grown bone superfluous, increasing the stability of the lumbar spine.
So don’t mind too much the existence of bone superfluous, its appearance only shows that “the tissue needs it”. The problem is the “tissue” that needs it, such as the heel.
2.What’s wrong with the heel?
Possible causes: metatarsal fasciitis, heel fat pad inflammation, Achilles tendonitis, increased intraosseous pressure in the heel bone, Achilles tendon rupture, heel bone spur, bone tumor, bursitis, heel bone fracture, stress fracture …… There are so many causes, but you will find a lot of “inflammation” in this. That’s right, ‘inflammation’ is behind most heel pain. But how can I have inflammation when my feet are not wounded? The inflammation here refers to “aseptic inflammation”, mostly seen in chronic strain, sports injuries, etc., different from the bacterial infections we know everyday.
3.Heel pain, what should I do?
If the possibility of “diseases other than sterile inflammation” is ruled out, then try the following methods.
(1) Rest and reduce weight-bearing exercise
Heel pain is a reflection of fatigue, is the body’s silent protest, in this case, then let your feet rest. Do not stand or walk for a long time, exercise for an hour, it is recommended to rest for 10 minutes. Timely relief of fatigue, in order to kill the pain in the cradle.
(2) Change the right shoes or insoles
Don’t be confused by the beautiful appearance, you will only know if they fit your feet. For heel pain, it is recommended to wear sneakers or shoes with a bit of heel (about 1.5-2 cm heel height), but not a high heel.
(3) Use cold and hot compresses
Have you seen the photos of professional athletes soaking both legs in ice water immediately after the game? Timely cold compresses after strenuous exercise or sports injuries can reduce the release of inflammatory factors. In layman’s terms, it reduces the occurrence of sterile inflammation and protects the body from pain or less pain.
The recovery period (48 hours after the injury) appropriate hot compress, but also can effectively relieve fatigue, promote the absorption of inflammation, reduce the degree of pain. It is recommended that cold and hot compresses be applied 15-20 minutes each time, 2-3 times a day. The best layer of towels to avoid frostbite or burns on the skin.
(4) Stretching training
Including stretching training for Achilles tendon and plantar fascia, specific methods include
a. Towel pulling training
Take a sitting position, straighten the leg, wrap a towel around the sole of the affected foot, and hold the towel with both hands for ankle stretching training.
b.Step on the step pulling training
Step on the edge of the step with the forefoot and slowly drop the heel of the affected side until you feel the pulling sensation on the sole of the foot and Achilles tendon.
c.Massage pull training
Take a sitting position, put the affected foot on the opposite side above the knee joint. Massage the calf muscles first, then hold the palm side of the toe with your hand and pull it towards the dorsal side.
Note: The number of exercises per session does not depend on the number of times, but on the standard of movement, in order to achieve the therapeutic effect. It is recommended to practice 3 sets of 10 strokes per day. Training is important to persevere, do not “eat a day to become fat” Oh!
(5) Anti-inflammatory and analgesic drugs
As mentioned earlier, heel pain is a kind of sterile inflammation, and the treatment needs to be “anti-inflammatory”, which is different from using antibiotics to treat inflammation caused by bacterial infection. The anti-inflammatory and analgesic drugs mentioned here generally refer to non-steroidal drugs, such as Celecoxib and Fenbuterol, etc. However, these drugs have certain side effects, so it is recommended to consult a doctor before taking them.
If your heel pain is not relieved or even aggravated by the above treatment, then hurry to your doctor and let him/her decide whether you need physical therapy, localized small needle treatment or surgery, etc.