Are There Specific Exercises That Can Help with Haglund’s Deformity? Expert Insights from Gotham Footcare Gotham Footcare

Haglund’s deformity, commonly known as “pump bump,” is a bony enlargement on the back of the heel that can cause significant discomfort and pain. This condition often arises from repetitive pressure on the heel, particularly in people who wear rigid shoes, such as high heels, which is how it earned its nickname. If you’ve been diagnosed with Haglund’s deformity, you’re likely seeking effective ways to manage the pain and potentially avoid surgery. Exercises can play a crucial role in managing this condition, and at Gotham Footcare, we often get asked about the best exercise routines to alleviate symptoms. Below, we address some of the most common questions about exercises and how they can help with Haglund’s deformity.

What Causes Haglund’s Deformity, and How Can Exercise Help?

Haglund’s deformity develops when the soft tissue near the Achilles tendon becomes irritated due to repetitive friction against the back of your shoe. This constant pressure causes the bony prominence to form. Over time, the inflammation can lead to pain, swelling, and even bursitis, a painful condition where the fluid-filled sacs between the tendon and bone become inflamed. While footwear adjustments are crucial, incorporating specific exercises can help reduce the strain on the Achilles tendon and improve the flexibility of the surrounding muscles, which in turn may alleviate the pressure that contributes to Haglund’s deformity.

What Types of Exercises Are Recommended for Managing Haglund’s Deformity?

Exercises that focus on stretching and strengthening the Achilles tendon and calf muscles are particularly beneficial for those with Haglund’s deformity. By improving the flexibility and strength of these areas, you can reduce the tension on the heel bone and minimize the symptoms. At Gotham Footcare, we recommend a combination of stretching exercises to maintain flexibility and strengthening exercises to support the Achilles tendon and surrounding muscles.

How Can Calf Stretches Benefit Those with Haglund’s Deformity?

Calf stretches are essential for elongating the muscles in the lower leg, which can help decrease the pull on the Achilles tendon. A simple yet effective calf stretch involves standing facing a wall with one foot in front of the other. Keep your back leg straight and your heel on the ground as you lean forward, bending your front knee until you feel a stretch along the back of your lower leg. Hold this position for 20-30 seconds and repeat several times on each leg. Regular calf stretching can alleviate some of the tension on the heel, potentially reducing the pain associated with Haglund’s deformity.

What Are Eccentric Heel Drops, and How Do They Help?

Eccentric heel drops are an exercise specifically designed to strengthen the Achilles tendon while also lengthening it. To perform this exercise, stand on the edge of a step with just the balls of your feet on the step and your heels hanging off the edge. Slowly lower your heels down below the level of the step, then raise them back to the starting position. This movement should be controlled and steady. Eccentric heel drops help build strength in the calf muscles and improve the flexibility of the Achilles tendon, which can reduce the strain on the heel and alleviate symptoms.

Can Foam Rolling Aid in Managing Haglund’s Deformity?

Foam rolling is a form of self-myofascial release that can help relax tight muscles and improve blood flow to the affected area. Rolling your calf muscles and the area around the Achilles tendon can release tension and reduce the pressure on the heel bone. To use a foam roller, place it under your calf and roll up and down from your ankle to just below your knee. Spend extra time on any particularly tight or tender spots. Foam rolling can complement your stretching routine and help keep your muscles relaxed and flexible.

Are There Specific Toe Exercises That Can Help?

Strengthening the muscles in your toes and feet can also play a role in managing Haglund’s deformity. Toe curls, where you pick up small objects with your toes, and towel scrunches, where you gather a towel under your foot by curling your toes, can strengthen the intrinsic muscles of the foot. These exercises help improve the overall stability of the foot, which can reduce the stress on the heel and contribute to better alignment of the foot and ankle.

How Important Is Footwear in Conjunction with Exercise?

While exercises are crucial for managing Haglund’s deformity, the right footwear is equally important. Wearing shoes with a soft heel counter and a slight heel lift can reduce the friction and pressure on the back of your heel. Avoid shoes with rigid backs, such as high heels or stiff dress shoes, which can exacerbate the condition. At Gotham Footcare, we often advise our patients on the best footwear choices that can complement their exercise routines and further reduce their symptoms.

Can Regular Exercise Prevent the Need for Surgery?

In many cases, a consistent exercise routine combined with proper footwear and other conservative treatments can significantly reduce the symptoms of Haglund’s deformity, potentially avoiding the need for surgery. However, the effectiveness of these measures varies from person to person. If conservative treatments fail to provide relief, or if the deformity is severe, surgery may still be necessary. At Gotham Footcare, we work closely with our patients to explore all non-surgical options before considering surgical intervention.

How Long Does It Take to See Improvement with Exercise?

The timeline for seeing improvement with exercise varies depending on the severity of the deformity and the consistency of the exercise routine. Some patients may start to notice a reduction in pain and swelling within a few weeks, while others may take several months. It’s important to stay consistent with your exercises and follow the guidance of your healthcare provider. At Gotham Footcare, we monitor our patients’ progress closely and make adjustments to their treatment plans as needed to ensure the best possible outcomes.

When Should You Seek Professional Help?

If you’ve been diligently following an exercise routine and making footwear adjustments but still experience persistent pain or worsening symptoms, it may be time to seek professional help. At Gotham Footcare, our team of experienced foot and ankle surgeons is here to provide comprehensive care for Haglund’s deformity. We can offer advanced diagnostic tools, personalized treatment plans, and, if necessary, surgical options to help you find relief and get back to your normal activities.

Incorporating specific exercises into your daily routine can make a significant difference in managing the symptoms of Haglund’s deformity. By stretching and strengthening the muscles and tendons around the heel, you can reduce the pressure on the bony prominence and alleviate pain. At Gotham Footcare, we are committed to helping our patients find the most effective and least invasive treatments for their foot and ankle conditions. If you’re struggling with Haglund’s deformity, don’t hesitate to reach out to our team for expert guidance and care.