Heel spurs are bony growths that form along the underside of the heel bone and can cause heel pain, especially while standing or walking. While diet is not usually considered a direct cause of heel spurs, it can affect factors associated with their development and the pain they cause. The good news is that seeing a heel pain specialist can help you understand the cause of your heel spurs and offer treatment options.
Can Diet Put You at Risk for Heel Spurs?
One of the most important ways that diet can affect your risk of developing heel spurs is through its impact on your body weight. When you carry excess weight, you add extra stress to your feet with every step. Over time, this increased pressure can strain the plantar fascia, the thick band of tissue running along the bottom of the foot.
Repeated stress and tension where the plantar fascia attaches to the heel bone may contribute to the formation of the bony growth. A regular diet that provides the body with more calories than it needs can cause weight gain, which may increase the mechanical stress on your feet.
Can Inflammation Play a Role?
Diet can also contribute to inflammation throughout the body. A regular diet composed of highly processed foods, added sugars, and unhealthy fats may contribute to an inflammatory environment. Diet alone does not cause heel spurs, but managing inflammation can help in dealing with conditions that cause foot pain.
By contrast, a balanced diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats provides the nutrients needed for normal tissue repair and overall health.
What About Calcium?
Some may think that eating calcium-rich foods or taking calcium supplements can cause heel spurs because calcium is involved in bone formation. However, no known connection exists between a calcium-rich diet and the development of heel spurs.
Calcium is essential in maintaining healthy bones. Eliminating it from your diet is not a good strategy for preventing heel spurs. Unless your healthcare provider has advised you to remove it from your diet, avoid it.
Does Sugar Affect Heel Pain?
Consuming large amounts of foods and drinks containing added sugars contributes to unhealthy weight. It can also contribute to other health concerns that affect your overall well-being.
This does not mean that eating a dessert and drinking a sweet beverage will cause a heel spur. The concern is the person’s overall eating pattern that can lead to too much weight gain.
What Should You Eat?
No specific diet prevents heel spurs. Develop an overall eating pattern that supports a healthy weight and good musculoskeletal health. Getting enough nutrient-dense foods such as vegetables, fruits, beans, whole grains, fish, lean meats, eggs, nuts, and seeds is a good way to keep your health and weight in check.
Avoiding highly processed foods and excessive added sugar will help you lose weight gradually and sustainably. This can help reduce the stress on your feet.
Diet Is Only One Piece of the Puzzle
Diet is only one factor in your risk of developing painful heel problems. Other contributory factors include foot structure, activity level, footwear, prolonged standing, tight calf muscles, and repetitive stress.
Proper hydration is another part of overall health. Water is essential for the proper functioning of your body’s internal organs. Although drinking enough water will not remove a heel spur, choosing plain water over sugary drinks can reduce calorie intake. In addition, water helps you feel full. This can help in preventing overeating.
Consult a Podiatrist
If persistent heel pain prevents you from doing your tasks and enjoying activities you used to, it may be time to seek professional care. A podiatrist can help determine the cause of your pain and recommend the right treatment, including heel spur surgery if necessary. Schedule a consultation today to take one step closer to a more comfortable, active life.