Ultimate Guide to Heel Spurs Pain Relief & Support

FAQs

• What is a heel spur?

  Heel spurs are small bone growths that develop gradually at the bottom of the heel due to strain and wear on the foot, often as a response to inflammation. They are commonly associated with plantar fasciitis, the leading cause of heel pain, particularly among athletes and runners. Fortunately, most heel pain attributed to heel spurs can be effectively addressed by treating the underlying inflammation or soft tissue injury, with surgery or invasive treatments generally unnecessary for resolution.

• What causes heel spurs?

  A bone spur is a calcium deposit that builds up over time into a protrusion that extends out from the bone. When this occurs on your heel it’s called a heel spur. Heel spurs form in response to stress and strain on the body, in particular from inflammation. Your body begins to add extra layers of bony material to areas that receive repeated stress as a sort of defense mechanism. Because they build up slowly and don’t cause pain on their own, many people don’t realize they have a heel spur right away.

• Are heel spurs preventable?

  Yes, preventing heel spurs involves prioritizing overall foot health by being mindful of daily stresses and allowing for adequate rest. Never pushing through heel pain is crucial. Wearing well-fitting shoes with shock-absorbent soles, rigid shanks, and supportive heel counters, as well as choosing appropriate footwear for specific activities, can contribute to prevention. Regular warm-ups, stretching exercises, pacing during activities, avoiding excessively worn shoes, and maintaining a healthy weight are additional measures to help prevent heel spurs.

• How do I treat heel spurs?

  Generally speaking, you don’t need to treat a bone spur on heel itself; rather, the soft tissue injury around it will be the target. The spurs themselves don’t often cause pain, though surgery may be required to remove it if the spur protrudes enough to be felt through the skin or is jabbing into sensitive areas. More often, the pain you feel is from the inflammation in the ligaments and tendons around the spur. Treating the pain begins with treating that inflammation and, as such, treatments for plantar fasciitis are among the most helpful.

• Is my pain from heel spurs or plantar fasciitis?

  A doctor is the best person to diagnose your specific cause of foot pain. But the research shows that while heel spurs often appear in areas where you are experiencing heel pain, they aren’t usually the cause.

  The most probable cause of the pain is inflammation or wear and tear on the soft tissues around your heel, most commonly the plantar fascia. That’s why many medical providers will recommend at-home treatments for plantar fasciitis before moving to more invasive treatments for heel spurs themselves.

• Can heel spurs be treated without surgery?

  Yes, heel spurs can often be treated without surgery. Most cases respond well to non-surgical treatments such as conservative measures, lifestyle modifications, and targeted therapies. Surgery for heel spur removal is considered only when other methods fail to provide relief.

• Are there specific exercises or stretches that can help with heel spurs?

  Yes, certain exercises and stretches can help alleviate symptoms associated with heel spurs. Heel spur exercises may include calf stretches, plantar fascia stretches, towel curls, and toe stretches. It's important to consult with a healthcare professional or physical therapist to determine the appropriate exercises for your condition.

• What shoe styles and features work best for heel spurs?

  When selecting shoes to prevent or treat heel spur pain, it's essential to prioritize durability and heel protection without compromising comfort or flexibility. Specific features to look for include an anatomical arch and cushioning to support the plantar fascia and minimize arch fatigue.

  A comfortable footbed with memory foam or EVA is suggested, along with an anti-compression insole to reduce tension on the plantar fascia. The shoe's shank should be rigid (preventing it from bending in half) to provide structural support for the arch. A firm heel counter and a deep heel cup contribute to proper foot stability, protecting the Achilles tendon and preventing excessive pronation.

  Additionally, a rocker bottom design with a curved outsole enhances shock absorbency to minimize arch fatigue and promote a smoother walking motion. Finally, a spacious toe box is crucial to allow free movement of the toes which reduces discomfort on the plantar fascia and heel.