Haglund's Deformity: Managing a Heel Bump

Running is one of the great things you can do to get more freedom and fitness in your life. But runners can find themselves limited by their physicality. One such physical ailment that can cause issues is what they call a Haglund's deformity. This is a bony heel bump that appears on the back of the calcareous bone. If you find that your running shoes are uncomfortable or you are wondering why the back of your shoes gets damaged so quickly, this might be the reason. Let's dive deep into the condition, and what you can do about it.

What Are the Causes of Haglund's Deformity?

Haglund's deformity is a bump that appears on the back of the heel. There are some features that are linked to Haglund's deformity:

• Tight Achilles tendons. 
• High arches. 
• Feet that roll outward when walking. 
• A heel bone that slopes outward, making the heel rub on the back of the shoe. 

Causes can vary, such as wearing certain types of shoes. But also, specific shoes may make the condition worse. For example, shoes with rigid backs can cause friction. 

What Are the Symptoms?

There are a wide variety of symptoms of Haglund's deformity. Depending on the individual, they could be mild, but they could be very severe. From the perspective of a runner, you've got to keep an eye on the following: 

• A visible bump on the back of the heel. 
• Any swelling or redness on the area of the heel. 
• Blisters or calluses where the bump is rubbing against the shoes. 
• Pain at the back of the heel. 

A doctor may be able to identify if it is Haglund's deformity by looking at the area, as well as conducting tests like an MRI or an X-ray. The importance of getting this diagnosed early on can make a massive difference. From the perspective of a runner, you can certainly purchase softer heeled running shoes, but if you find it is a slight aggravation and gets worse after running, going to a doctor to get this diagnosed should be of the utmost importance.

What Are the Treatments?

The treatments offered by doctors tend to be non-surgical first. Non-surgical treatments do not alter the structure of the bone or the foot but can provide pain relief if it is a particularly aggravating issue. And some non-surgical options include:

• Changing the type of shoes. 
• Using heel pads on the back of the shoes to reduce irritation. Inserting orthotics or specific footwear helps people with high arches. There are a wide variety of custom orthotics online to help with this.
• Taking anti-inflammatories to ease pain from an inflamed Achilles tendon. 
• Physical therapy.
• Stretching exercises to reduce a tight Achilles tendon. 

Stretching Exercises for Haglund's Deformity

The latter option is perfect for Haglund's deformity. The exercises and stretches focus on relieving tension on the Achilles tendon. By stretching the Achilles tendon, you can minimize the tightness between the tendon and the bump, which reduces pain. There are some stretching exercises that everybody can do, including the following:

Standing heel raises. When you do this, this will strengthen your calves and stretch the Achilles tendon. You start by standing on a flat surface, balancing your weight on the balls of your feet. Going into a tiptoe position slowly for several seconds, and lowering yourself back down to the ground.

Towel stretches. This is a deep flex of the Achilles tendon. You sit on the ground with both legs stretched out and, using an exercise band or a towel, loop it around one foot, and gently pull back to pull the ball of the foot towards yourself.

Calf stretches. This reduces pressure on the tender parts of your ankle. Go to a wall, and stand slightly further than arm's-length from it. Lean forward and put your hands on the wall. Leave one foot where it was, and the other foot goes forward. Lower both heels to the ground and keep your back straight until you feel a gentle stretch in your back foot.

Heel drops. This gives you control over the calf muscle and the Achilles tendon. Standing on a step, you place one hand on the stair railing and slide backward until your heels and the middle of the foot are off the step, with the weight on the balls of your feet. Lifting one leg into the air, you use the other leg to go into a tiptoe position, and swap legs.

Towel scrunches. Place a towel flat on the ground in front of a chair. Sit down on the chair, place your heels on the edge of the towel. Using one foot, you reach out and grab the towel with your toes, pulling the towel towards you and your feet. This increases your foot dexterity and reduces tightness in the Achilles tendon.

Most people are able to manage their Haglund's deformity with the right shoes and exercises. In severe cases, an operation can be performed to remove the bone from the back of the foot. However, this requires a very long recuperation and is not always successful.

How Can It Be Prevented?

It's not always possible to avoid Haglund's deformity. But people can reduce the risk of developing it through some simple practices:

• Wearing shoes with open backs. 
• Wearing shoes with flexible and soft backs. This reduces pressure on the heel. 
• Being gradual with strenuous exercises, such as running. It's important that if you overdo it, you could cause yourself or serious injury.
• In addition, make sure that you stretch correctly before and after the exercises, focusing on the Achilles tendon, feet, and calves.

The bottom line with Haglund's deformity is that it could be a genetic condition, but you can minimize friction on the heel by wearing the right footwear. When it comes to running, it is still possible to do your exercises as you want, but it is vital to keep an eye on the condition. You should never ignore foot pain. And if it gets worse, you need to see a medical professional right away.