What Are Heel Spurs? Heel spurs are small bony growths on your heel bone. They often happen because of continuous strain from things like plantar fasciitis.
Do They Always Hurt? No, they don't! Many people have heel spurs and don’t even know it. When they do hurt, it’s usually from bothering nearby tissues.
How Do They Feel? A painful heel spur often feels sharp or stabbing in the heel. This is especially true first thing in the morning or after you sit for a while.
What Can You Do About It? The good news is that most treatments aim to reduce pain and fix the main problem, like plantar fasciitis, instead of focusing on the spur itself.
At-Home Relief: You can try simple methods like resting, using ice, stretching, wearing supportive shoes, and doing physical therapy to feel better.
Is Surgery Necessary? Not really! Most people feel better with simple treatments, so surgery is not often needed.
Heel pain is a common problem. It often happens because of heel spurs, which are small bony growths on the heel bone (calcaneus). These spurs usually form where the plantar fascia, a thick band of tissue supporting the foot's arch, connects to the bone. Heel spurs don’t always hurt, but they can cause discomfort by irritating nearby soft tissues. This irritation gets worse when combined with plantar fasciitis. Plantar fasciitis makes the plantar fascia inflamed, leading to lasting heel pain and trouble walking.
Heel spurs are small pieces of calcium that form at the bottom of the heel bone. They usually happen because of stress and strain on the foot over time. These growths may not always hurt by themselves. However, they can make pain feel worse, especially if there is inflammation of the plantar fascia. This is a thick band of tissue that runs along the bottom of your foot. Studies show that heel spurs are often found in people who have long-term plantar fasciitis. This is especially true for those who are on their feet a lot, do high-impact activities, or wear shoes that do not provide enough support.
Heel spurs form as the body reacts to stress and small injuries in the plantar fascia. When this happens many times, tiny tears and inflammation build up. This can lead to excess calcium, which creates a heel spur. Some people feel no pain from heel spurs, but for others, they can cause a lot of discomfort. This is especially true when plantar fasciitis is present. It can affect how you move and lower your quality of life.
Recent studies have looked into a possible connection between high uric acid levels, known as hyperuricemia, and plantar fasciitis. This suggests that metabolic factors could be a cause of chronic heel pain (Shetty et al., 2024). In terms of treatment, new physiotherapy methods are showing good results. These include ankle mobilization, extracorporeal shockwave therapy (ESWT), and less invasive procedures. These techniques may help reduce heel pain and improve movement (Phansopkar et al., 2024).
A heel spur is a small bony growth found on the heel bone. This type of spur also has a scientific name: calcaneal spur. It usually forms where the plantar fascia attaches to the heel. The plantar fascia is a thick band of tissue that helps support your foot's arch and absorbs shock. These spurs can grow as big as half an inch, but they do not always cause issues.
For many people, heel spurs do not hurt and may even go undetected. However, they can sometimes annoy the nearby tissues, causing pain, swelling, and inflammation. This is more common if plantar fasciitis is also there. When a heel spur causes constant heel pain, it is usually known as heel spur syndrome.
Heel spurs do not happen suddenly. They usually form over time because of constant stress on the foot. Some reasons for this include high-impact activities, bad shoes, and problems with foot structure. The good news is that finding heel spurs early and using simple treatments can manage pain and stop more issues from happening.
The plantar fascia is a thick band of tissue. It connects your heel bone to the base of your toes. This band is important for keeping your foot's arch steady. It also helps spread out pressure when you walk, run, or stand.
Heel spurs develop at the spot where the plantar fascia meets the heel bone. This usually happens from repeated stress or too much strain. This strain causes small tears in the tissue, which leads to swelling. Over time, the body tries to heal these tears by adding calcium to the area. As the calcium collects, it hardens and forms a bony growth, known as a heel spur.
Heel spurs do not always cause pain. They may not hurt by themselves. However, they can increase discomfort for those who already have plantar fasciitis. This condition happens when the plantar fascia, a band of tissue in the foot, gets inflamed. When the inflammation lasts for a long time, the tissue can lose its ability to stretch. This can make foot pain and movement problems more likely.
Heel spurs may not directly cause pain. However, they can mean that the foot has faced a lot of stress. This stress usually affects the plantar fascia, which is the thick tissue that links your heel to your toes. A main reason for heel spurs is plantar fasciitis. This condition happens due to repeated strain. This can be from too much load or bad foot mechanics.
There are several things that can lead to the development of a heel spur.
High-Impact Activities – If you run a lot, jump a lot, or stand on hard surfaces for long times, your heels feel a lot of pressure. This strain can cause small tears in the plantar fascia. Tiny tears can lead to an increased chance of heel spurs.
Wearing the Wrong Shoes – Wearing shoes that lack good arch support or cushion can change how your weight sits on your feet. This extra weight on your heels makes you more likely to get spur problems.
Foot Structure Matters – If you have flat feet or high arches, the way your foot works changes. This can cause uneven pressure on the plantar fascia and make you more likely to have plantar fasciitis and heel spurs.
Extra Weight, Extra Pressure – Carrying extra weight puts more pressure on your heels with every step you take. This can quicken calcium buildup in the stressed areas of your feet.
Aging and Wear-and-Tear – As we age, the plantar fascia loses its flexibility. This increases the chance of injury. The heel pad gets thinner over the years, leading to less shock absorption and a higher chance of getting heel spurs.
Medical Conditions at Play – Ongoing health issues like rheumatoid arthritis, diabetes, and high uric acid levels can lead to more inflammation. This inflammation can cause heel spurs to form.
Heel spurs are more common than many people realize. Often, they do not cause any pain. A lot of people live with heel spurs and do not even know it! But when these bony bumps start to bother the soft areas around them, especially the plantar fascia, pain can occur. Heel spurs are frequently connected to plantar fasciitis. This is a condition that causes swelling in the thick band of tissue that supports the arch of your foot. When this swelling happens, it can lead to constant heel pain. This can make it hard to move around and even cause trouble with everyday tasks like walking or standing for a long time.
A heel spur usually shows itself by causing a sharp, stabbing pain at the bottom of the heel. Many people feel like they are stepping on a small nail or pin. This is especially true first thing in the morning or after sitting for some time. The pain is called post-static dyskinesia. It occurs because the plantar fascia tightens while you rest. Then, it suddenly stretches when you start to move again.
As you move through your day, your pain may feel less due to improved blood flow and more flexible tissues. However, don't be misled. Sitting at a desk or standing still for a long time can cause the pain to return (Rikhraj et al., 2024). If the pain stays for a long time or gets worse, it's important to get medical help.
In addition to heel pain, some people with heel spurs also feel:
There is swelling and inflammation around the heel (Ali et al., 2024).
A dull, aching sensation spreads to the arch of the foot.
You feel tenderness when you press on the area.
There is difficulty walking, mainly on hard surfaces, because of the discomfort.
If your heel pain is not getting better with rest, ice, or other home remedies, you should consider seeing a healthcare professional. A quick diagnosis and treatment can help you avoid problems and stop foot pain from lasting a long time (Shetty et al., 2024).
Heel pain can disrupt your everyday life. It can make basic actions like walking, standing, or exercising difficult. If your pain is mild, it often gets better with rest and care at home. However, there are some signs that you should pay attention to. Getting medical advice on time can help prevent bigger problems. This is especially true if your pain is caused by issues like heel spurs, plantar fasciitis, nerve compression, or stress fractures.
If your heel pain is really bad and makes it hard for you to walk or stand on your foot, you should see a doctor. This kind of pain might mean you have a stress fracture, bad plantar fasciitis, or an inflamed heel spur. These problems need the right care to heal properly (Ali et al., 2024).
A tingly feeling, numbness, or weakness in your foot may mean that a nerve is being pressed, like in tarsal tunnel syndrome. If you do not treat these nerve problems, they may cause ongoing pain and possibly long-term issues with moving around.
Have you rested, used ice, stretched, or taken over-the-counter pain relievers like ibuprofen or acetaminophen, but your heel still hurts? If the pain keeps going for more than two weeks, it might mean there is a problem that needs to be checked by a professional.
If you see swelling, feel warmth, or find bruises near your heel, it could mean you have a soft tissue injury, an infection, or inflammatory arthritis. Your doctor may suggest imaging tests, such as X-rays or an MRI, to find out what's wrong.
Heel pain that gets worse over several weeks or months might mean there is ongoing harm to your plantar fascia or heel bone. When this happens, you may need special treatments. These treatments can include physical therapy, corticosteroid injections, or custom orthotics.
Heel pain is usually not serious, but if you also have a fever, drainage, or warmth around your heel, it could mean a serious infection like osteomyelitis, which is a bone infection, or septic arthritis. These are conditions that need urgent medical help to avoid more problems.
Heel pain is not something you should ignore. This is especially true if the pain is strong, lasts a long time, or comes with other problems. Noticing these signs and getting medical help quickly can really help you feel better.
Catching heel spurs, plantar fasciitis, and other foot problems early can help you manage pain better. It can also prevent long-term problems. If you do not treat chronic heel pain, it may change how you walk. This can lead to foot deformities and make it hard to move around in the future. A healthcare provider can look at your symptoms. They can then make a customized treatment plan.
This plan might include:
Physical therapy and stretching – This helps improve flexibility and cut down on strain.
Custom orthotics and supportive footwear – These provide better foot alignment and comfort.
Shockwave therapy or corticosteroid injections – These offer focused pain relief.
Surgery (only for severe cases) – This is a last option for pain that doesn’t get better with other treatments (Rikhraj et al., 2024).
If heel pain is making it hard for you to walk, don't wait. Visiting a doctor soon can help stop the pain from getting worse. This way, you can stay active and feel better!
Getting a correct diagnosis for heel spurs is not just about finding the bony growth. It’s important to know what really causes your heel pain. Doctors look closely at your medical history, do a hands-on exam, and use imaging tests. This way, they can confirm if you have a spur and check for other reasons for your pain, such as stress fractures, arthritis, or nerve issues.
Your doctor will start by asking key questions to get a full picture of your foot health, including:
When did your heel pain start and how long has it been bothering you?
How active are you every day? Does your job or your hobbies put extra stress on your feet?
Have you had any past foot injuries or conditions like plantar fasciitis?
Where exactly do you feel the pain? How bad is it and what helps it feel better or makes it worse?
Next is the physical exam. The doctor will look at how your foot is built, how it lines up, and how well it moves. They will watch for any spots that feel tender or look swollen. The doctor will press on your heel and plantar fascia to check for any thickening or swelling. They may also do a gait analysis. This lets them see how you walk and find any problems that might be causing the pain.
If you think someone has a heel spur, doctors might use imaging tests. These tests help confirm the heel spur and check for other issues. Some common problems they look for include:
A trusted way to find heel spurs
Aids in finding the size and place of the spur
Helpful in excluding stress fractures or joint damage (Shetty et al., 2024)
Checks for swelling in the soft tissue around the heel.
Can find a thicker plantar fascia, which usually happens with heel spurs.
This is used when more serious issues, like nerve entrapment, bursitis, or major soft tissue damage, need to be checked.
It gives a very detailed view of bones, ligaments, and soft tissues (Adıgüzel et al., 2025).
Here's how imaging contributes to the diagnosis:
|
Imaging Test |
Purpose |
Findings |
|---|---|---|
|
X-ray |
Visualize bone structures |
Shows the presence, size, and location of a heel spur. May also reveal other bone abnormalities. |
|
Ultrasound |
Visualize soft tissues |
Can detect inflammation of the plantar fascia and other soft tissues. |
|
MRI |
Visualize both bone structures and soft tissues |
Shows ligment, nerve, and soft tissue involvement to rule out other serious conditions. |
Most heel spur pain can be treated without surgery. The goal is to reduce pain, control swelling, and fix issues like plantar fasciitis. Treatments usually start with simple methods. These include resting, managing pain, and improving how your foot works. Only after that do doctors think about more involved therapies.
For many people, non-invasive treatments are the best first choice for heel spur pain. These easy, at-home steps aim to change some habits, provide pain relief, and offer support to lessen strain on the foot.
Taking breaks for your feet is very important. Standing, walking, or running for a long time can make heel spurs and sore tissues worse. You should take regular breaks during the day. Also, try to avoid exercises that hit hard. This can really help you feel better (Chinnusamy et al., 2024).
Pain Relievers You Can Buy Without A Prescription: Medications such as ibuprofen and naproxen help reduce pain and swelling. They do this by blocking inflammation pathways (Shetty et al., 2024).
Cold Therapy: Putting an ice pack on the heel for 15 to 20 minutes several times each day can reduce swelling and give quick relief (Ali et al., 2024).
Shoe Inserts & Custom Orthotics: Heel cups, arch supports, and custom insoles help spread pressure over the foot. This reduces stress on the plantar fascia and offers cushioning for the heel (Phansopkar et al., 2024).
Supportive Shoes: Shoes that have good arch support and cushioning can help control heel pain over time (Rikhraj et al., 2024).
Regular stretching can improve flexibility and reduce morning stiffness. Helpful exercises include:
Toe stretches – Carefully pull your toes toward your shin.
Calf stretches – Lean on a wall with one foot back to stretch your Achilles tendon.
Rolling a frozen bottle under your foot can help massage and relax the plantar fascia (Phansopkar et al., 2024).
Wearing a night splint helps keep your foot stretched while you sleep. This stops the plantar fascia from getting tight overnight. As a result, you may feel less pain in the morning (Chinnusamy et al., 2024).
Most people feel better using these simple methods. If pain continues even after trying these, you might need other treatments. Options include physical therapy, corticosteroid injections, or other aids.
Heel spurs can cause ongoing pain. This pain is often linked to swelling and strain on the plantar fascia. To feel better, you can try cold therapy, compression, and proper support. Here, we will look at some popular NatraCure products that use these helpful methods, backed by scientific research.
How They Help:
Cold therapy is known to reduce swelling and pain in conditions like plantar fasciitis and heel spurs (Ibrahim et al., 2021).
The gel ice packs in these socks give focused relief to the heel. They help numb pain and lessen swelling.
Studies show that cryotherapy (cold therapy) can lower pain feelings and cut down inflammation. This makes it a good first option for treating foot problems (Tingan et al., 2024).
Best for: Quick relief after standing or walking for a long time.
How It Helps:
This compression sleeve gives arch support and gentle pressure. It helps lessen the stress on the plantar fascia and nearby tissues.
Research shows that compression therapy can help blood flow, lower swelling, and speed up tissue healing for people with heel pain (Henriksen et al., 2012).
Compression sleeves can lessen morning stiffness, a main sign of plantar fasciitis and heel spurs (Waterman et al., 2015).
Best for: Using during the day to stop pain when walking or standing.
How It Helps:
It combines cold therapy to help inflammation and heat therapy to boost circulation. This can help with plantar fasciitis and heel spur pain.
Compression and gel packs give targeted pain relief by keeping the plantar fascia steady and reducing swelling (Bleakley et al., 2012).
Cold therapy numbs the nerve endings, and heat helps relax tight muscles. This can reduce morning stiffness and heel pain (Malanga et al., 2015).
Best for: Resting use to relieve heel and arch pain, especially after long periods of standing or activity.
Managing heel spur pain can work best with a mix of treatments. Cold therapy and compression therapy are two proven, non-invasive methods. They can help ease the pain a lot.
Cold therapy is a proven method for reducing swelling, relieving pain, and calming nerve activity. This makes it especially helpful for issues like heel spurs and plantar fasciitis, where swelling plays an important role.
Decreases blood flow to lower swelling.
Creates a numbing effect to ease pain.
Aids in controlling inflammation for quicker recovery.
Compression therapy helps the affected area. It reduces swelling and improves blood flow. This therapy also supports tissue healing. Studies show that compression can help treat plantar fasciitis. It does this by providing support and stopping too much strain on the plantar fascia (Dębiec-Bąk et al., 2022).
It helps keep soft tissues stable to stop more irritation.
It improves lymphatic drainage to lessen swelling.
It reduces the feeling of pain in long-term foot issues.
Using NatraCure cold therapy socks, plantar fasciitis wraps, and hot/cold ankle supports each day can help ease heel spur pain. For the best results, it’s wise to talk to a healthcare professional. They can help you create a treatment plan that fits your needs.
Surgery for heel spurs is not usually the first choice. Doctors usually recommend it only after six to twelve months of trying other treatments that did not work. The most common surgery is called plantar fascia release. This procedure involves partly detaching the plantar fascia from the heel bone. This helps lower tension and inflammation.
This procedure is about cutting a part of the plantar fascia. It helps to ease chronic pain and stress. Surgeons can do this through a small open cut or with a procedure called endoscopy. The endoscopic technique is less invasive and usually leads to faster recovery.
In some situations, doctors may take out the heel spur if it causes a lot of pain or makes it hard to move. But studies show that just removing the spur does not always fix the pain (Valenti & Bilbao, 2024).
New treatments, like radiofrequency ablation and shockwave therapy-assisted surgery, aim to target inflamed tissue. They also help keep the foot working well. These methods can shorten recovery time when compared to standard surgery (Rikhraj et al., 2024).
Like any surgery, procedures for heel spurs come with potential risks, including:
Infection at the surgical site
Nerve damage, which can cause numbness or tingling
Persistent pain or worsening symptoms post-surgery
Longer recovery times, especially with open surgery (Cooperman et al., 2024)
It’s important to see an orthopedic specialist before getting surgery. This is a big decision, and you should think about the risks and benefits. After surgery, you will usually do physical therapy. This helps you get back to using your foot. You will also take small steps with weight-bearing exercises as you recover.
For many people, surgery is not needed to deal with heel spur pain. There are several non-invasive treatments that can help reduce discomfort and improve how your feet work. Here are some of the best alternative therapies:
Custom orthotics can really help by giving more support to your arches. They also shift pressure away from your heel. Studies show that using orthotics can lower the strain on the plantar fascia. This can help in reducing pain.
Targeted stretching and strengthening exercises can help you get more flexible. They can also reduce swelling in the Achilles tendon and plantar fascia. A good therapy plan can stop pain from coming back and help your foot work better (Valenti & Bilbao, 2024).
Extracorporeal Shockwave Therapy (ESWT) is a treatment that does not require surgery. It uses sound waves to help with healing. Some studies say it works as well as plantar fascia release surgery (Tung et al., 2024).
PRP injections help your body heal using its own natural growth factors. This treatment is becoming popular as a replacement for steroid injections. Many people use it to lower inflammation and pain (Daher et al., 2024).
Some people feel better with acupuncture or deep-tissue massage. These treatments help improve blood flow and relax tight fascia tissue. They can also offer more pain relief and help you relax.
If you have had heel pain or spurs before, you may wonder why the pain sometimes comes back even after treatment. Treatments, whether they are gentle or surgical, can help reduce your pain at first. However, some lifestyle habits and how your body moves can make the pain return. Problems like bad foot posture, wearing shoes that don’t give enough support, and putting too much pressure on the plantar fascia can lead to injuries that happen again. This could even cause heel spurs to form again.
Wearing the Wrong Shoes: If you wear shoes that don’t support your feet well, like high heels or flat shoes without support, it can put stress on the plantar fascia. This can change how you walk and lead to more pain returning (Yesil et al., 2020).
Excess Weight: Carrying extra weight puts more stress on your heel. This can make heel pain worse and can lead to bone spurs forming (Xiong et al., 2019).
Skipping Rehab Exercises: After you finish treatment, it is very important to keep doing stretches and exercises for your foot. If you skip these, your foot can stay weak and get inflamed easily (Radwan et al., 2012).
To minimize the chances of recurrence, a proactive approach is key:
Wear Supportive Shoes – Choose shoes that have good arch support, soft cushioning, and a strong heel to help spread pressure evenly.
Stay Consistent with Stretching & Strengthening – Stretching the Achilles tendon, plantar fascia, and calf muscles regularly can keep them flexible and lessen heel strain.
Maintain a Healthy Weight – Keeping your weight in check can greatly reduce stress on your feet. This can lower the chances of getting heel spurs.
Ease Back into Activity – When you feel better, slowly start your physical activity again. Try different exercises, like swimming or cycling, to prevent injuries from doing too much too soon.
Get Regular Check-Ups – Visiting a foot doctor for regular checks can help find small problems before they turn into bigger ones.
What you eat is very important for your foot health. The right foods can lower inflammation, make bones stronger, and help tissues heal. All of this is key for stopping and managing heel spurs.
Chronic inflammation helps cause heel spur pain and tissue damage. A good diet with anti-inflammatory foods can really help with this.
Omega-3 fatty acids, which are in salmon, walnuts, and flaxseeds, can reduce inflammation in the body.
Leafy greens, berries, turmeric, and ginger have many antioxidants and polyphenols. These can help your body heal from heel pain more quickly (Waterman et al., 2015).
Strong bones are less likely to have problems like heel spurs. Heel spurs usually happen because of constant pressure on the heel bone. To keep your bones strong, it is important to get enough calcium and vitamin D.
Good sources of calcium are dairy products, fortified plant-based milk, almonds, and leafy greens.
Vitamin D is important because it helps absorb calcium. You can get Vitamin D from sunlight, fatty fish, and fortified foods.
Not having enough of these nutrients can make your bones weaker. This weakens your bones and raises the chance of heel spur development (Si & Hrubes, 2021).
Drinking enough water is very important for your joints and tissues. Staying hydrated helps nutrients move around your body. It also stops stiffness in the plantar fascia.
Vitamin C-rich foods, like citrus fruits, bell peppers, and strawberries, are very important for making collagen. Collagen helps keep ligaments and tendons flexible.
Some foods can make inflammation worse and slow down healing. Eating a lot of processed foods, refined sugars, and unhealthy fats can raise inflammation levels in the body (Ibrahim et al., 2021).
Too much sugar creates AGEs. These AGEs make tissue wear out faster and cause swelling in the heel.
Trans fats and fried foods can cause long-lasting swelling. They also reduce blood flow, which makes healing take more time (Paul, 2024).
Carrying extra weight adds stress on the heel and the plantar fascia. This can raise the chances of chronic strain and lead to heel spur development.
A balanced diet with fiber, lean proteins, and healthy fats can help you manage your weight. This reduces the stress on your heels and lowers the chance of getting spurs.
By choosing healthy foods, you can help your feet stay strong. This can prevent heel spurs and also make it easier to feel better if you have any pain.
In conclusion, it's very important to treat heel spurs quickly. This can help you manage the pain and keep the symptoms from getting worse. First, you need to understand what the condition is. Then, look into treatment options that can help you feel better. You can choose simple treatments or seek medical help. Getting advice from a professional is crucial for your care. Remember, healing from heel spurs can take time. It may require different types of therapies that suit your needs. If you have ongoing heel pain, see a healthcare provider. They can find out what's wrong and suggest the best treatments. Your comfort and ability to move matter, so take steps to feel better and recover soon.
No, heel spurs cannot be fully cured, but you can manage the pain that comes with them. Here’s why and what you can do:
Why heel spurs are permanent:
Bone Growth: Heel spurs are hard growths on bones. They happen over time because of stress on the ligaments and tendons in your foot. Once they form, they stay a part of your bone structure.
Focus on Symptoms: Treatment mainly looks at the reasons for heel pain. A common cause is plantar fasciitis, which is swelling of the plantar fascia ligament. Reducing swelling and giving support to the foot can really help with pain, even if the spur is still there.
Effective treatment options:
Non-surgical approaches: These are the most common and effective treatments for heel spur pain. They include:
Rest: Take a break from activities that stress your heel.
Ice: Use an ice pack on the painful area to help reduce swelling.
Pain relievers: Medications like ibuprofen or acetaminophen can help.
Supportive footwear: Choose shoes that have good arch support and padding.
Orthotics: Get custom shoe inserts that offer extra support and cushioning.
Stretching: Do exercises that improve flexibility and your range of motion.
Surgery: This is rarely needed and is considered only when other treatments do not help after a long time (WebMD, 2024).
Important points to remember:
Heel spurs and plantar fasciitis: The pain you feel in your heel is usually from plantar fasciitis, not the heel spur itself (Cleveland Clinic, 2024). Treating plantar fasciitis can help with the pain, even if the spur is still there.
Don't ignore the pain: If you feel heel pain, talk to a doctor. Getting a proper diagnosis and starting treatment early can stop the problem from getting worse. It can also improve your chances of managing the pain better.
Remember, heel spurs cannot go away without surgery. However, in many cases, you can manage the pain they cause. It is important to treat the main issues that lead to pain. Follow your doctor’s advice for a life without pain.
The time it takes to feel better from heel spurs, which are often linked to pain from plantar fasciitis, can change a lot. This depends on how bad the condition is and how well you follow treatment. There is no single answer for everyone, but here is a general idea:
Mild cases: If you follow conservative treatment like rest, ice, stretching, and wearing supportive shoes, your pain may feel better in a few weeks to a couple of months (Mayo Clinic, 2023).
Moderate cases: For deeper pain relief and healing, it might take several months, usually 3 to 6 months or even longer (American Academy of Orthopaedic Surgeons, n.d.).
Severe cases: If your problem has lasted a long time, it can take up to a year or more to feel a significant change, even with consistent treatment (American Academy of Orthopaedic Surgeons, n.d.).
Factors influencing healing time:
Consistency with treatment: It is very important to follow your doctor's advice carefully. This means doing regular stretches, wearing supportive shoes, and staying away from activities that make your pain worse.
Severity of the condition: If the inflammation and damage to the plantar fascia are more severe, it will take a longer time to heal.
Underlying conditions: Some health issues, like arthritis, can slow down healing.
Individual factors: Age and overall health can also affect how quickly you heal.
Important Considerations:
Focus on pain relief: The main goal is to manage your pain and help you feel better. It’s important to understand that you may not be able to "cure" the heel spur since it is often a permanent bony growth.
Be patient: Healing can take time, so it's important to be patient and stick to your treatment plan. Don’t feel down if you don’t see results right away.
Consult a healthcare professional: If your pain is very bad or doesn’t get better with conservative treatment, talk to a doctor. They can help to properly diagnose your condition and suggest the best treatment plan for you.
It's key to know that there is no quick fix for heel spurs. The goal is to manage the pain they cause (Cleveland Clinic, 2024). This pain often comes from plantar fasciitis, which usually goes hand in hand with heel spurs (Cleveland Clinic, 2024). Here are some quick ways to ease that pain:
1. Address the Underlying Issue
Rest: Stop activities that stress your heel. This may mean taking time off from running, jogging, or long walks (WebMD, 2024).
Ice: Use ice packs on the hurt area for 15-20 minutes at a time, several times each day. This will help reduce swelling and numb the pain (WebMD, 2024).
2. Immediate Pain Relief
Pain Relievers: Medications you can buy without a prescription, such as ibuprofen or acetaminophen, can help reduce pain quickly. Always follow the dosage instructions on the package (WebMD, 2024).
Supportive Footwear: Try wearing shoes that have good arch support and cushioning. This will help ease the pressure on your heel and the plantar fascia (WebMD, 2024).
3. Long-Term Solutions
Orthotics: Think about getting custom shoe inserts (orthotics) for extra support and comfort. They can be very useful over time (Cleveland Clinic, 2024).
Stretching: Add regular stretching exercises to your routine, especially for your calf muscles and plantar fascia. This practice helps increase flexibility and lessen strain (Cleveland Clinic, 2024).
Important Notes:
Stay Consistent: You will feel better quickly if you stick with these methods. Don’t look for quick fixes; healing takes time.
Get Help from Professionals: If your pain is very bad or doesn’t get better, visit a doctor or physical therapist. They can give you a treatment plan just for you and check for other problems.
Surgery is Uncommon: Surgery for heel spurs is not often needed and is usually seen as a last option (WebMD, 2024).
No, heel spurs do not disappear by themselves (Cleveland Clinic, 2024). They are bony growths that form slowly because of stress on the ligaments and tendons in your foot. Once they form, they become a lasting part of your bone structure.
It is important to know that the pain people feel with heel spurs usually does not come from the spur itself. Instead, it is caused by issues that led to the spur’s development, like plantar fasciitis (Cleveland Clinic, 2024). Plantar fasciitis is when the plantar fascia, the band of tissue on the bottom of your foot, becomes inflamed.
The heel spur can still be there, but the pain can be managed well by treating the problem that causes it. This often includes non-surgical methods like:
Rest: Cut back on activities that stress your heel.
Ice: Use ice packs on the area to help with swelling.
Pain relievers: Use over-the-counter meds like ibuprofen or acetaminophen.
Supportive footwear: Choose shoes that support your arch and have good cushioning.
Orthotics: Get custom shoe inserts for extra support and cushioning.
Stretching: Do exercises to boost flexibility and range of motion.
In rare situations, doctors might think about surgery to take out the heel spur. However, they usually only suggest this if other treatments do not help after a long time (WebMD, 2024).
Walking can be a tricky topic when it relates to heel spurs and the pain that comes with them. This pain often comes from plantar fasciitis. It's not an easy yes or no answer. Here is a simple breakdown:
Walking can be beneficial in some cases:
Staying flexible: Gentle walking helps keep your foot and ankle flexible. This is important for foot health. It can be especially useful early on when you feel heel spur pain or when you are recovering.
Boosting blood flow: Light activities, like walking, can help blood circulation in the area that hurts. This may help with the healing process.
However, walking can worsen heel spur pain if:
Overdoing it: Walking too much, especially on hard surfaces or in the wrong shoes, can add more stress on the plantar fascia and heel. This can make the pain worse (American Academy of Orthopaedic Surgeons, 2020).
Existing inflammation: If the plantar fascia is already inflamed, walking can irritate the tissues even more and make recovery take longer.
What experts recommend:
Listen to your body: It is very important to pay attention to how much pain you feel. If walking makes your heel pain worse, stop and take a break (Mayo Clinic, 2023).
Proper footwear: Choose shoes that offer good arch support, cushioning, and a slight heel. Stay away from flat shoes or going barefoot for a long time (American Academy of Orthopaedic Surgeons, 2020).
Gradual increase: If you are starting a walking routine, slowly add more time and effort. This will help your feet adjust.
Combine with other treatments: Include walking as part of a complete treatment plan. This plan should also include stretching, using ice, taking breaks, and possibly wearing orthotics or other support items.
In short, walking can be good for heel spurs and plantar fasciitis if you do it in moderation. Make sure to wear the right shoes and combine walking with other treatments. It's important to pay attention to how your body feels. Don't push yourself too hard, as that can make the pain worse and slow down your recovery. If you feel unsure, talk to your doctor or a physical therapist for advice that fits your situation.
Heel spurs and plantar fasciitis can be mixed up because they both lead to heel pain. But they are not the same. Each has different causes behind the pain.
Heel Spurs
What it is: A heel spur is a bony growth on the bottom of your heel bone (calcaneus) (Cleveland Clinic, 2024). It looks like a pointy bump that develops over time. This happens because of ongoing stress on the ligaments and tendons in your foot.
Cause: Heel spurs are often caused by long-term pressure on the muscles and ligaments in your foot. This pressure can make calcium deposits form on the heel bone (WebMD, 2024). Reasons for this strain include:
Overuse
Wearing the wrong shoes
Being overweight
Having foot problems (like flat feet or high arches)
Pain: Heel spurs might not always hurt. However, they can cause pain if they press on nearby tissues or if you have other issues like plantar fasciitis (Cleveland Clinic, 2024). This pain often feels sharp and stabbing in the heel, mainly when you walk or stand.
Plantar Fasciitis
What it is: Plantar fasciitis is swelling of the plantar fascia. This is a thick band of tissue at the bottom of your foot. It connects your heel to your toes (Mayo Clinic, 2024). This tissue helps support the arch of your foot and acts like a shock absorber.
Cause: Plantar fasciitis usually happens because of overuse or repeated strain on the plantar fascia. This can cause small tears in the tissue (Mayo Clinic, 2024). Some things that can raise your chance of getting it include:
Running or jumping
Standing for a long time
Tight calf muscles
Being overweight
Wearing the wrong shoes
Pain: The main sign of plantar fasciitis is heel pain. This pain is often worse in the morning or after sitting for a while (Mayo Clinic, 2024). The pain might feel better with movement but can return after exercise. Many people feel it as a sharp, stabbing pain, but it can also feel like a dull ache.
Key Differences
|
Feature |
Heel Spur |
Plantar Fasciitis |
|---|---|---|
|
What it is |
Bony growth on heel bone |
Inflammation of plantar fascia ligament |
|
Cause |
Chronic stress on ligaments and tendons |
Overuse or repetitive strain of plantar fascia |
|
Pain |
May or may not be painful; sharp, stabbing pain in heel |
Usually painful; worse in the morning or after rest |
Important Note: You can have heel spurs and plantar fasciitis at the same time. The strain from plantar fasciitis can help create heel spurs (In Motion O.C., 2024).
If you have heel pain, it's important to visit a doctor or podiatrist. They can find out what is causing your pain. Then, they can suggest the best treatment plan for you.
Heel spurs can actually cause pain in your back and hips, which might catch you off guard. Here’s the reason:
The Connection:
Altered gait: Heel pain from heel spurs can change how you walk. You may start to favor one leg, limp, or put more weight on another foot to avoid pain. These changes can impact your body's balance and cause extra stress on your knees, hips, and back.
Muscle imbalances: Changing how you walk can make some muscles work too hard while others get weaker. This imbalance can cause strain and pain in your back and hips.
Postural changes: To cope with heel pain, you might begin to lean forward or backward. These changes in posture can put more strain on your back muscles and lead to hip pain.
Research and Medical Insights:
A study in the Journal of Orthopaedic & Sports Physical Therapy (2011) showed that people with plantar fasciitis, often linked to heel spurs, had different movement patterns in their legs. This can cause pain in the back and hips.
The American Academy of Orthopaedic Surgeons (2024) stated, "When foot pain changes how a person walks or stands, it can create issues in other areas of the body, including the knees, hips, or back."
Important Considerations:
Other causes: It's important to know that back and hip pain can come from different reasons. This includes arthritis, injuries, or other health issues. If you feel pain in these areas, you should see a healthcare professional for the right diagnosis.
Individual variation: How heel spurs affect back and hip pain can differ between people. Some may feel a lot of pain, while others may feel very little or none at all.
References
American Academy of Orthopaedic Surgeons. (n.d.). Plantar fasciitis. Retrieved February 11, 2025, from https://orthoinfo.aaos.org/globalassets/pdfs/planter-fasciitis.pdf
Bleakley, C. M., Costello, J. T., & Glasgow, P. D. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscles soreness after exercise. Cochrane Database of Systematic Reviews, 2012(2), CD008262. https://doi.org/10.1002/14651858.CD008262.pub2
Cleveland Clinic. (2024). Heel spurs. Retrieved from https://my.clevelandclinic.org/services/bone-spur-treatment
Cleveland Clinic. (2024). Plantar fasciitis. Retrieved from https://my.clevelandclinic.org/services/plantar-fasciitis-treatment
Dębiec-Bąk, A., Skublewska-Paszkowska, M., & Król, A. (2022). A review on the effects of compression therapy in patients with plantar fasciitis. Journal of Rehabilitation Research and Development, 59(3), 12–20. https://doi.org/10.1682/JRRD.2022.03.0034
In Motion O.C. (2024). Heel spur vs. plantar fasciitis: Discover the differences. Retrieved from https://www.inmotionoc.com/heel-spur-vs-plantar-fasciitis/
Malanga, G. A., Yan, N., & Stark, J. (2015). A look at how heat and cold therapies work for injuries. Postgraduate Medicine, 127(1), 57–65. https://doi.org/10.1080/00325481.2015.992719
Mayo Clinic. (2023). Plantar fasciitis. Retrieved from https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354351
Mayo Clinic. (2023). Heel spurs. Retrieved from https://www.mayoclinic.org/diseases-conditions/heel-spurs/symptoms-causes/syc-20354141
Merrick, M. A., Jutte, L. S., & Smith, M. E. (2008). A study on cold treatments with and without compression: Which is colder? Journal of Athletic Training, 43(1), 48–53. https://doi.org/10.4085/1062-6050-43.1.48
WebMD. (2024). Heel spurs. Retrieved from https://www.webmd.com/pain-management/heel-spurs-pain-causes-symptoms-treatments
Ali, Q., Long, Y., & Ali, M. (2024). A study on how common plantar fasciitis is in young females at a medical college. Bulletin of Faculty of Physical Therapy. Full-Text PDF
Chinnusamy, S., Gopalakrishnan, S., & Chandrasekaran, B. (2024). A pilot study on the effectiveness of joint mobilization for pain and movement in chronic plantar fasciitis
