About a month ago, I got up one morning and I could barely walk on one foot. When your feet don’t work correctly, it can mess up everything. I was very lucky and it only lasted a few days. I believe I had a start of plantar fasciitis. I have had this before and I don’t want it again! When I was telling my story, I realized how many people are currently dealing with foot issues. One member told me that she was diagnosed with a bone spur in her heel, so I wanted to touch on that today.

So what are bone spurs? Bone spurs are a bony growth formed on a normal bone. A lot of people think that bone spurs are sharp and pointy, but a bone spur is “just” extra bone which is usually smooth. It can cause pain when it presses or rubs on other bones or soft tissues such as ligaments, tendons or nerves.

Bone spurs generally form in response to rubbing, pressure or stress that continues over a long period of time. (Remember my shoulder issue from a little while ago?) Long term, untreated plantar fasciitis can cause bone spurs. Because the body tries to repair itself by building extra bone. Some bone spurs form as part of the aging process when cartilage (covers the ends of the bones) breaks down and wears away. Heel spurs can be caused by tight ligaments due to activities such as dancing and or running. Besides long term/chronic plantar fasciitis causing heel spurs, other reasons for heel spurs can be the pressure on your feet from being overweight or even poorly fitting shoes, or shoes that have been in use too long (even if they still look good, the inside is not giving you the support you need). The only way to know for sure that you have heel spurs (or any kind of bone spurs) is by having an X-ray done. Symptoms can be absent until the spurs start to press on other bones or tissues. Over time, they can break down the tissue, causing swelling, pain and tearing. Can you exercise? Yes, however, always check with your doctor first.

• When you have heel spurs, your feet need a rest. Non-impact exercises such as swimming are the perfect exercise when dealing with heel spurs. You can even try a biking class and see if your feet can handle it. Stay away from impact such as running, aerobics even intense walking.

• Support your arches with good supportive shoes and if needed have special inserts.

• Ice your feet after exercising.

• Stretch your calves and feet extensively

• Be patient. It can take 6 months to a year to get rid of the symptoms of heel spurs.

Other treatments to help your heel spurs can be:

• Weight loss to take some pressure off the joints/feet

• Ultrasound

• Reflexology

• Deep tissue massage

• Anti inflammatory drugs your doctor may prescribe

Sometimes your doctor may suggest a corticosteroid injection at the painful area to decrease pain and inflammation of the soft tissue next to the bone spur.

Last resort can be surgery to remove the bone spurs.

All in all, keep moving with your doctor’s blessing, and remember, motion is lotion!

Ester H. Marsh is director of healthy living at the J.F. Hurley Family YMCA.