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Treating Heel Spurs: 4 Steps to a More Active Summer

By: KURU Footwear
couple walking down stairs

Key Takeaways

  • Heel spurs can be caused by plantar fasciitis, which is the swelling and tightening of the plantar fascia, and can ruin summer activities such as walking, running, and hiking.
  • Four powerful steps to treat heel spurs include relaxation, using heat and ice to relieve pain and reduce swelling, doing exercises to stretch the muscles, and wearing supportive shoes.
  • KURU shoes are recommended for those with heel spurs as they are specially designed to support the foot and aid in natural healing.

It is summertime! Now is the time to enjoy long walks outside. But is your enjoyment of these beautiful summer days getting cut short because you are stuck inside with consistent, sharp pain on the bottom of your heels when you walk.

Instead of strolling on the beach, you are stuck on the sidelines with painful heel spurs. Instead of hiking through the mountains, your heel spurs have you spread out on the couch. This was supposed to be the summer to remember. Now, this is the summer you cannot forget.

A heel spur can ruin a vacation, a walk in the park, or your next 5k. Many times, heel spurs are caused by plantar fasciitis.

Plantar Fasciitis is caused by swelling and tightening of the plantar fascia. In addition, the twisting of the foot during running leads to swelling, which then tightens the foot. Sometimes, this constant swelling and tightening can lead to calcium deposits on the heel, resulting in heel spurs.

Sometimes, this constant swelling and tightening can lead to calcium deposits on the heel, which can result in heel spurs. And heel spurs lead to a painful, boring summer inside. Fortunately, you do not need to head to surgery. Use these four powerful steps to treat your heel spurs!

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Protect Your Feet To Enjoy the Heat



If you are a runner, stop running for at least five days to let your body rest. This is the hardest thing for an active runner with heel spurs to do, but while you are resting, tape up your arches, avoid walking barefoot, and try biking and swimming until those painful heel spurs start to feel better.

Once your pain stops for at least five days and your condition is evaluated, start running again, but no more than one-half mile per workout. If you don’t experience pain, you may slowly increase your distance.

Fire and Ice

Fire and Ice

Heat your heel spurs with a heating pad before every workout. Heating your heel area helps loosen up the tight muscles. In addition, after your workout, remember to help reduce any swelling with ice. Typically, you should ice your foot for at least 15 minutes. Make sure to have a towel between your skin and an ice bag to prevent any skin burns from the ice.

At night, before bed, when your muscles are feeling the stress of the day, you can exercise your feet.

Work It Out

Work It Out

Dr. Arnold Ravick, a thought leader in foot health, offers this helpful exercise to treat painful heel spurs.

Put a towel down flat on the floor and, keeping your heel on the floor, pull the towel gently toward you by curling the towel with the toes. (Similarly, it helps to practice picking up marbles and coins with your toes.) It’s best to do your stretching in the evening to avoid pain at night.

Step into a more active summer with our curated list of the top 10 best shoes for plantar fasciitis, designed to provide unmatched comfort and support.

Compare the best shoes for plantar fasciitis in KURU's curated list here!
Wear the Right Shoes

Wear The Right Shoes

To avoid ending up on the couch again, a person with heel spurs needs a shoe that will cradle the foot to support your body’s natural healing.

Marianne McGinnis of Prevention magazine says, “put on supportive shoes before you get out of bed, and wear them all day.” KURU shoes are specially designed to help you treat your painful heel spurs and get back on the trail.

About Us

At KURU, we’re dedicated to your well-being, providing innovative footwear technology that alleviates foot discomfort, allowing you to pursue your passions. Our revolutionary technology, introduced in 2008, has garnered an impressive 29,000+ five-star reviews. These reviews are a testament to how our men’s and women’s shoes have aided countless customers, including those battling plantar fasciitis, in returning to their beloved activities. Explore our expertly curated guide to discover the best shoes for plantar fasciitis that suit your specific needs.

For all media inquiries, please contact us at pr@kurufootwear.com.

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