Explanation of Diagnosis

A heel spur is a calcium deposit that forms on the bottom of the heel bone (calcaneus), often associated with chronic plantar fasciitis or excessive stress on the foot. It may cause sharp pain in the heel, especially in the morning or after prolonged standing. Not all heel spurs cause pain, but when symptomatic, they can limit mobility and daily activities.

Specific Work Modifications

• Avoid prolonged standing or walking on hard surfaces.
• Wear cushioned, arch-supporting shoes to relieve pressure on the heel.
• Use orthotic inserts or heel cups to absorb impact.
• Take sitting breaks to reduce foot strain.
• Stretch and massage the foot during breaks to prevent stiffness.

Specific Activity Modifications

• Avoid high-impact activities such as running, jumping, or hiking on hard surfaces.
• Modify workouts by switching to low-impact exercises like swimming or cycling.
• Use proper footwear with shock absorption if engaging in sports.
• Stretch before and after activities to prevent heel pain.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports ligament and bone health.
• Vitamin D3 (1000-2000 IU daily) – Enhances calcium absorption for bone repair.
• Calcium (1000-1200 mg daily) – Supports bone strength.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and foot cramps.
• Omega-3 fatty acids (1000 mg daily) – Reduces inflammation in the heel.

Recommended Nutrition and Hydration

Diet Recommendations:

• Bone-supporting foods: Dairy, leafy greens, almonds, and fortified cereals.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, and walnuts.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support ligament repair.
• Limit processed foods, sugar, and alcohol, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to support bone healing and tissue recovery.
• Limit caffeine and alcohol, which can reduce calcium absorption.

Home Exercise Prescription

Perform 2-3 times daily to relieve pain and improve foot mobility:

Stretching & Mobility

1. Plantar Fascia Stretch

1. • Sit and pull your toes back toward your shin.
   • Hold for 20-30 seconds, repeat 3 times per foot.

2. Calf Stretch (Straight & Bent Knee)

1. • Stand facing a wall, place one foot back, and keep the heel on the ground.
   • Hold for 20-30 seconds, repeat 3 times per leg.

3. Rolling Massage with a Ball

1. • Use a tennis ball or frozen water bottle under the foot and roll it gently.
   • 1-2 minutes per foot, 1-2 times daily.

Strengthening & Stability

4. Towel Scrunches (Arch Strengthening)

1. • Place a towel under your foot and use your toes to scrunch it toward you.
   • 10 reps, 2 times daily.

5. Heel Raises

1. • Stand and slowly raise onto your toes, then lower.
   • 10 reps, 2 times daily.

6. Toe Spreading Exercise

1. • Place your foot flat on the ground and try to spread your toes apart.
   • Hold for 5 seconds, repeat 10 reps per foot.

⚠ Avoid walking barefoot, high-impact activities, and tight shoes until symptoms improve.

Helpful Books

1. "Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet" – Katy Bowman
2. "Fixing Your Feet: Injury Prevention and Treatment for Athletes" – John Vonhof

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.