How To Deal With Haglund’s Bumps

Most people love the idea of running, but there’s a small proportion of people that find it pretty uncomfortable. If you are someone who has issues with the back of your feet, you may have what is called a Haglund’s deformity or Haglund’s bump. This is a bump that appears on your heel bone, and if you find that your shoes are uncomfortable, or the back of your shoes are damaged and you don’t know why, it could be due to this. But let’s show you what you can do about managing Haglund’s deformity.

The Symptoms

The symptoms of Haglund’s deformity depend on the individual. Symptoms could be mild, and if you are someone who goes running a lot, you have got to be aware of some of the following:

A bump on the back of the heel.
Redness or swelling on the heel area.
Calluses or blisters, and this could be where the bump is rubbing against the shoe.
In addition, there could be mild or severe pain at the back of your heel.

The Causes

Some of the causes can vary wildly, such as wearing certain types of shoes. But if you notice any of the following, this could be linked to Haglund’s deformity:

High arches.
Your heel bone slopes outwards.
Tight Achilles tendons.
Your feet roll outwards when you walk.

The Treatments

You may think that you need to go to the doctor, but there are many non-surgical treatments. There are quite a few options to choose from:

Using heel pads on the back of the shoes. This reduces irritation. An orthotics professional, such as a podiatrist can also help you by recommending specific footwear or inserting orthotics.
Changing your shoes.
Taking anti-inflammatories, which can ease the pain from the Achilles tendon if it is inflamed.
Stretching exercises.

Stretching exercises are really good for Haglund’s deformity. Because the stretches focus on reducing the tension in the Achilles tendon by stretching it, you are able to increase your mobility and will be able to manage the condition. There is a handful of stretching exercises anybody can do:

Towel stretches. This is a deep flex of the Achilles. You perform this movement by sitting on the ground, both legs are stretched out. Using a towel or an exercise band, you loop it around a foot and pull the ball of the foot towards yourself until you feel the stretch in the bottom of your leg.

Standing heel raises. This is another way to strengthen the calves and stretch the Achilles. You can stand on a flat surface, and stretch into a tiptoe position for several seconds.

Heel drops. You can do this by standing on a step. Making sure that your toes are on the step, you lower your feet so you are stretching the Achilles tendon.

Calf stretches. A very popular stretch but very beneficial for anybody with Haglund’s deformity. Go towards a wall, and stand slightly further than arm’s-length. Place your hands against the wall, lean forward, and place one foot forward, so you can stretch your calf. Make sure you keep your back straight.

Towel scrunches. This requires a towel and a chair. Put the towel flat on the ground in front of a chair. Sit down. Put your heels on the edge of the towel. And using one foot you try to grab the towel with your toes.

These exercises are incredibly beneficial if you have mild Haglund’s deformity. In general, these stretches are fantastic for your legs anyway!

How Can You Prevent Haglund’s Bumps?

This is not always possible. It is likely you can reduce the risk of developing it through some simple approaches. For example, wearing shoes with soft backs or open backs. In addition to this, you might want to make sure that you stretch properly before you exercise. If you like to run, make sure that you are gradual with any form of strain. If you overdo it, you could cause yourself significant injury.

It is something that can be operated on. That the question would be if you would want to. It can be frustrating if you have to wear heel grips and your shoes all of the time, but undergoing an operation for Haglund’s bump means shaving off the bone at the back of your feet, which can be painful, but the recovery can take a long time. If you want to manage your Haglund’s bumps, there are so many ways for you to do this. But the bottom line is that it shouldn’t stop you from doing the exercises you want to do.

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