MAL 74 October 2026 | Page 103

likelihood of developing a heel spur. Footwear choices play a significant role, particularly flat shoes with thin soles, worn out sneakers, or high heels that offer little cushioning or arch support.

Repetitive impact from running, jumping on hard surfaces, or standing for long hours at work adds further strain. Foot structure also matters, since flat feet or unusually high arches alter how weight is distributed.

Age and body weight compound the risk as well, since the natural fat pad beneath the heel thins over time, while additional body weight increases the load on the foot ' s arches.

Finding relief and knowing when to seek help

The encouraging news is that conservative, non surgical treatment resolves the condition for more than ninety percent of people. Since the underlying problem is inflammation and tightness in the surrounding tissue rather than the bone growth itself, most solutions focus on calming that inflammation and restoring flexibility.

Rest is the first and most important step. Reducing high impact activities such as running or tennis, even temporarily, allows the tissue to recover, while lower impact

alternatives like swimming or cycling can keep the body active without aggravating the heel.

Gentle warm up exercises before standing in the morning can also make a noticeable difference. Simple movements, such as flexing the toes back toward the shin, drawing small circles in the air with the big toe, or looping a towel around the ball of the foot to stretch the arch and calf, prepare the tissue for the day ahead.

Ice therapy offers another effective, low-cost remedy. Rolling the arch of the foot over a frozen water bottle for ten to fifteen minutes in the evening combines a cooling, anti inflammatory effect with a gentle massage.

Supportive footwear matters as well, even indoors. Walking barefoot on hard floors can worsen irritation, so supportive slippers or recovery sandals with built in arch support and shock absorbing soles are worth the investment.

Readily available orthotic inserts or silicone heel cups can further relieve pressure by distributing weight more evenly across the foot.

When home care is not enough and the pain persists, it is time to consult a health care provider such as an orthopaedic officer or physiotherapist. A proper examination, often supported by an X ray, can confirm the presence of a spur and rule out other causes of foot pain. From there, a specialist can recommend custom orthotics, targeted physical therapy, or short-term anti-inflammatory treatment suited to the individual ' s needs.

A calcaneal spur may sound like a serious structural problem, but it is, at its core, the body ' s response to sustained strain. With the right footwear, mindful movement, and a little extra care for the feet that carry professionals through thousands of steps each day, that early morning sting need not define the rest of the day.

Rose Wanjiru is an Orthopedic and Trauma Officer based in Nairobi, Kenya. She is also, an Africa for SDGs Fellow, passionate about advancing SDG 3: Good Health and Well-being, through both professional practice and community engagement. You can commune with her via email at: Rosewanjiru0084 @ gmail. com.

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