How to Prevent Heel Spur Pain - Powerstep
Heel Spurs: How to Prevent Heel Spur Pain Before It Starts
The last thing you want to feel when you get up in the morning is shooting pains in your heels. If you’re an avid runner or someone who is on their feet all day long, you’ve probably experienced some level of heel pain. Heel spurs, also known as calcaneal spurs, are shelf-shaped calcium build-ups on the heel bone that irritate the fatty tissues on the heel and cause pain. Heel spurs oftentimes arise as a result of plantar fasciitis, as the body tries to overcompensate for the stretched out and torn plantar fasciitis ligament. If you already suffer from plantar fasciitis or already feel pain in your heels from time to time, you could be at risk for more serious heel spurs. Luckily, there are easy ways to prevent heel spur pain before it even starts!
Wear Proper Fitting Footwear
Like many other foot conditions, heel spurs can be easily prevented by just wearing the right footwear. Tight and constricting shoes don’t give your feet and toes enough room to stretch out, causing more stress and pressure on the foot overall. Avoid purchasing shoes that are too small or tight, and look out for footwear that offers more heel support.
Avoid Worn Out Shoes
Nothing lasts forever, and this is especially true for shoes. To prevent heel spurs and other foot problems, avoid worn out shoes as much as possible. Distance runners live by this, and for good reason. Runners know that once they’ve hit the maximum mileage on their shoes, it’s time to buy new ones or else risk an injury. Even if you’re not putting stress on your feet the way a marathon runner does, worn out shoes don’t provide the support your feet need as you walk around, which can contribute to heel spurs. So do your feet a favor and purchase some new footwear with heel support.
Maintain a Healthy Weight
Need another reason to hit your goal weight before swimsuit season finally hits? Just add heel health to that list! Being overweight comes with many different health issues, but another one is the amount of stress it puts on your feet. Your feet carry you from point A to point B, so the more weight there is, the harder they have to work. Losing some of those pesky extra pounds you’ve wanted to get rid of before summer will not only give you a confidence boost, but also make your feet feel better and prevent heel spurs from developing.
Balance Intense Workouts with Periods of Rest
Exercise is intoxicating once you get into the habit of it. Exercise helps improve your physical state, but also releases endorphins so you emotionally and mentally feel better, too. However, too much of a good thing can be troublesome. It’s easy to over exercise, which can lead to injuries and pain. To avoid heel injuries, make sure you take time off in between your workouts. These breaks will give your feet time to rest and prepare for the next time you hit the gym or trails.
Wear Insoles Designed for Heel Pain
Orthotic insoles provide the support and stability a shoe’s own insole doesn’t. If you’re worried about foot pain or already feel discomfort in your heels, insoles can help prevent any further pain. Powerstep’s own Pinnacle Maxx Full Length Insoles offer a firmer shell and angled heel platform to give extra support to your foot’s heel and arch. Insoles like the Pinnacle Maxx provide maximum cushion to comfort your feet and combat symptoms from plantar fasciitis, which can help prevent heel spurs.
Treat Your Feet from Time to Time
Your feet work hard to support you every single day. Don’t you think they deserve a bit of thanks for all they do? After an intense run or a long, hard day at work, soak your feet in a warm bath or give them a massage to help release all the tension from the day. Take it a step further and pamper yourself with a pedicure to really help your feet relax and unwind. With how much moving you do throughout the day, remember to treat your feet the right way to help them stay healthy and happy!