If your heel pain is related to a specific sport or exercise regimen, a period of rest may bring relief. Once your heel is pain-free, you may need to modify your training program to prevent your pain from returning. Most heel pain goes away in a short period of time, either on its own or after treatment. Prevention Pump bump — Treatment is similar to the treatment of bursitis and heel spurs. In rare cases, the bony growth at the heel may need to be removed surgically. Spurs develop when the body tries to protect or repair itself. From pressure, pulling, rubbing or stress over years of abnormal motion. Cedars-Sinai Medical Center describes bone spurs as small bony growths that project out from the surface of bone. The growth of these spurs occurs over a long period of time, and they often do not cause any symptoms. In fact, the growth of bone spurs is a normal sign of aging. However, sometimes bone spurs pinch nerves or other tissues, resulting in symptoms such as pain or numbness. In severe cases, bone spurs are surgically removed. There are different types of bone spurs, which are characterized based on their location and/or the underlying disease that caused their formation. Heel Spurs The most common heel pain cause is the plantar fasciitis. It is the inflammation of the plantar fascia tissues which is present in the base of the foot and extends from toe to the heel. Pain in heel and arch of foot is very deeply connected as the people who have problems with the arches of the foot are mostly into this problem. Hence people with flat feet and over arched feet are more prone to have plantar fasciitis. Over weight people or obese people experience heel pain very frequently. This is because there is overload in the feet muscles which might result in inflamed muscles and tissues. Heel spur is related with the outgrowth of the bone of the heel. It may be located at the back of the heel or beneath the sole of the foot. When there is a heel spurs at the back of the heel then there is an inflammation of the Achilles tendon (tendinitis) which causes pain and tenderness at the back of the heel. It makes the condition worse while pushing off the ball of the foot. It is associated with the inflammation of the plantar fascia (fasciitis). Surgery is the last option to be considered in the treatment of your foot pain. It is carried out in many different ways. Heel pain is one of the most common ailments experienced in the foot. It can be very debilitating, and in its severe state can be crippling. Heel pain is for the most part caused by chronic injury to a band of tissue on the bottom of the arch called the plantar fascia (plantar fasciitis). Contrary to popular belief, it is very uncommon for a bone spur in the heel to be the actual source of pain, although they are commonly found with plantar fasciitis. read more To learn more about these heel spur treatments and other foot & ankle problems we treat, please contact one of our foot clinics today. You can even do ice massage of your heel twice a day. It is highly effective in reducing the inflammation. Also, ensure that you do not perform any strenuous activity that will lead to more pressure on your feet, such as running, walking while carrying heavy objects, climbing up and down the stairs, etc. Take proper rest as it will make certain that your symptoms do not aggravate. with plantar fasciitis, taking keep fit and even getting in relation to from day to can be tricky and sometimes impossible. It is actually caused by the underlying cause of the heel spur Personal Habits- Everyone has some inherited habits that may become the cause of heel -spurs, particularly among women. Those wearing high-heeled shoes or stilettos' or the ones that do not fit properly can suffer from heel -spurs. Wearing shoes without or less cushioning, aids in the development of heel -spurs. Osteoarthritis- This can be a cause of heel -spurs in the elderly people. This is because in arthritis the body tries to protect from the weakening of the bones and cartilage. Spurs are developed as a result of osteoarthritis which makes foot movement and walking very painful and difficult. Stretches Stand at arm's length from a counter or table with your back knee locked and your front knee bent. Slowly lean toward the table, pressing forward until a moderate stretch is felt in the calf muscles of your straight leg. Hold 15 seconds. Keeping both heels on the floor, bend the knee of your straight leg until a moderate stretch is felt in your Achilles tendon. The Achilles tendon attaches the muscles of the calf to the heel bone. Hold 15 seconds more. You should feel a moderate pull in your muscles and tendon, but no pain. Change legs and stretch the other leg. Repeat 15 times, 2 times/day. Once these have been tried if the pain is still extreme there may be further measures needed to give you comfort from your Plantar Fasciitis. The doctor may decide a shoe modification is necessary and have orthotics made that will be worn inside your shoes to relieve this condition. The physician may also prescribe night splints, which help to extend and stretch the planar fascia while you are sleeping. This helps to reduce the pain in the morning upon rising. Also a removable walking cast can be used to keep the foot immobile for a few weeks. Therefore as a beginner in the sport of running, you should control your pacing and also your distance increases. When you increase your mileage too much or change your running terrain to harder and steeper grounds, then do not be surprised that you would feel pain in the parts of your legs that were mentioned. After successful treatment of your heel , it is just as important to prevent the pain from coming back. Always wear proper fitting shoes and use shoe inserts to relieve pressure in the area. You can also exercise your feet with gentle foot stretches.