Can You Safely Exercise With a Bone Spur? Here's What You Need to Know

Bone spurs, also known as osteophytes, are bony projections that develop along the edges of bones. They often form where bones meet each other—within joints or along the spine. While the term “spur” might suggest something sharp, these growths are actually smooth. Despite their benign nature, bone spurs can cause discomfort, pain, and other symptoms, particularly when they interfere with joint function or press on nerves.

If you have been diagnosed with a bone spur, you might wonder whether it's safe to continue exercising. This article will explore what bone spurs are, how they affect your body, and whether you can safely exercise with this condition. We’ll also provide guidance on the types of exercises that might be beneficial or harmful, along with tips to manage symptoms.

Understanding Bone Spurs

Bone spurs typically develop as a result of the body's attempt to repair itself by building extra bone. This can occur due to aging, where the cartilage within joints wears away, prompting the body to create more bone in response. Other causes include arthritis, injuries, poor posture, and certain conditions like plantar fasciitis or spondylosis.

Bone spurs themselves don’t always cause symptoms. However, when they do, the symptoms depend on their location. Common areas where bone spurs develop include:

• Spine: Spurs can narrow the space for the spinal cord or nerve roots, leading to pain, numbness, or weakness.
• Knee: Bone spurs in the knee can make it painful to extend and bend the leg.
• Hip: Spurs in the hip joint can cause pain and reduce the range of motion.
• Shoulder: These spurs can affect the tendons and muscles that move the shoulder, leading to pain and weakness.
• Foot (Heel): Heel spurs can result in pain and inflammation, particularly when walking or standing.

Should You Exercise With a Bone Spur?

The short answer is yes, but with caution. Exercise is generally beneficial for overall health, and staying active can help manage symptoms and prevent further complications. However, it’s crucial to approach exercise thoughtfully if you have a bone spur.

1. Consider the Location of the Bone Spur

The location of the bone spur greatly influences whether and how you should exercise. For example:

• Spine: If the bone spur is in the spine, high-impact exercises or activities that involve heavy lifting or twisting motions might exacerbate symptoms. Opt for low-impact activities like swimming, walking, or cycling, which are gentler on the spine.
• Knee or Hip: Weight-bearing exercises such as running might increase pain in the knee or hip. Low-impact exercises like water aerobics, stationary cycling, or using an elliptical machine are safer alternatives.
• Shoulder: If the bone spur affects your shoulder, avoid exercises that involve overhead lifting or repetitive shoulder motions, as these can aggravate the condition. Focus on range-of-motion exercises and stretches to maintain flexibility.
• Heel: Heel spurs are often associated with plantar fasciitis. While staying active is important, activities that involve prolonged standing, running, or jumping can worsen heel pain. Instead, choose exercises that minimize impact on the feet, such as swimming or biking.

2. Listen to Your Body

One of the most important principles when exercising with a bone spur is to listen to your body. Pain is a signal that something is wrong, so if you experience sharp or persistent pain during or after exercise, stop immediately and consult with a healthcare professional.

3. Modify Your Exercises

Modifying your exercise routine to accommodate a bone spur is essential. This might involve:

• Reducing Intensity: Lowering the intensity of your workouts can help prevent aggravation of the bone spur. Instead of running, consider brisk walking or using a stationary bike.
• Avoiding Certain Movements: As mentioned earlier, avoid movements that put undue stress on the affected area. For instance, if you have a heel spur, avoid running on hard surfaces or jumping.
• Incorporating Stretching: Regular stretching can help maintain flexibility and reduce tension around the affected joint. Focus on stretches that target the muscles surrounding the bone spur.

4. Strengthening Supporting Muscles

Strengthening the muscles around the affected joint can provide better support and reduce the strain on the bone spur. For example:

• For Spine Spurs: Strengthening the core muscles can help support the spine and alleviate pressure on the spurs.
• For Knee or Hip Spurs: Strengthening the quadriceps, hamstrings, and gluteal muscles can reduce the load on the knee and hip joints.
• For Shoulder Spurs: Strengthening the rotator cuff muscles can improve shoulder stability and reduce irritation from the bone spur.
• For Heel Spurs: Strengthening the foot and calf muscles can help alleviate pressure on the heel and improve overall foot mechanics.

5. Utilize Pain Management Strategies

Exercising with a bone spur may occasionally lead to discomfort. Implementing pain management strategies can help you stay active:

• Ice Therapy: Applying ice to the affected area after exercise can help reduce inflammation and pain.
• Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and inflammation. However, consult with your doctor before using them regularly.
• Physical Therapy: A physical therapist can design a personalized exercise program that strengthens the muscles around the affected area while minimizing discomfort.

Exercises to Avoid With a Bone Spur

While it’s important to stay active, certain exercises and activities may aggravate a bone spur and should be avoided:

• High-Impact Activities: Running, jumping, and other high-impact activities can put excessive strain on the affected area, particularly if the spur is in the knee, hip, or foot.
• Repetitive Motions: Exercises that involve repetitive movements, such as rowing or certain weightlifting exercises, can exacerbate pain and inflammation, especially in the shoulder or spine.
• Deep Squats or Lunges: These exercises can place significant pressure on the knees and hips, potentially worsening symptoms related to bone spurs in these areas.
• Heavy Weightlifting: Lifting heavy weights, particularly overhead or during squats and deadlifts, can increase strain on joints affected by bone spurs, especially in the spine or shoulders.

Safe Exercises for People With Bone Spurs

While you should avoid certain exercises, many activities are safe and can help maintain your fitness level without aggravating your condition:

• Walking: A low-impact exercise that can be modified to suit your fitness level. Walking helps maintain cardiovascular health and keeps joints moving without placing too much strain on them.
• Swimming and Water Aerobics: The buoyancy of water supports your body weight, reducing the stress on your joints. These activities provide an excellent cardiovascular workout while minimizing impact on bones and joints.
• Cycling: Whether stationary or on a bike, cycling is another low-impact option that helps strengthen the legs and improves cardiovascular health without putting undue stress on the joints.
• Yoga and Pilates: Both focus on flexibility, strength, and balance, which can help improve your range of motion and support joints affected by bone spurs. Avoid poses that place too much strain on the affected area.
• Strength Training: Light to moderate strength training can help strengthen the muscles around the affected joints. Focus on exercises that don’t exacerbate symptoms, and use proper form to avoid injury.

When to Seek Medical Advice

If you have a bone spur and experience any of the following symptoms, it’s important to seek medical advice:

• Severe Pain: If the pain from the bone spur is severe or worsening, consult with a healthcare professional. They may recommend imaging tests, physical therapy, or other treatments.
• Numbness or Tingling: These symptoms could indicate that a bone spur is pressing on a nerve, which requires medical evaluation.
• Limited Range of Motion: If the bone spur significantly limits your range of motion, you may need specialized exercises or medical intervention.
• Inflammation or Swelling: Persistent swelling or inflammation could be a sign of joint damage or other complications.

Treatment Options for Bone Spurs

While exercise can help manage symptoms, it’s also important to understand the treatment options available for bone spurs:

• Medications: Over-the-counter pain relievers, like NSAIDs, can help manage pain and inflammation. In some cases, corticosteroid injections may be recommended.
• Physical Therapy: A physical therapist can design an exercise program tailored to your specific needs, helping you strengthen supporting muscles and improve joint function.
• Orthotic Devices: For bone spurs in the foot, custom orthotic devices can help alleviate pressure and reduce pain.
• Surgery: In cases where conservative treatments are ineffective, surgical removal of the bone spur may be considered. Surgery is typically reserved for cases where the spur is causing significant pain or nerve compression.

Conclusion

Exercising with a bone spur is not only possible but can also be beneficial if done correctly. By choosing the right exercises, modifying your routine, and incorporating pain management strategies, you can stay active and maintain your overall health. Always listen to your body and consult with a healthcare professional if you experience significant pain or other concerning symptoms. With proper care, you can continue to enjoy the benefits of exercise while managing the effects of a bone spur.