Heel spur (Plantar fasciitis)
Heel spurs and plantar fasciitis – how to become pain-free
Heel spurs are a common cause of pain under the heel and can make it difficult to walk or stand for extended periods. The condition is often linked to plantar fasciitis, an inflammation of the tendon that runs along the bottom of the foot. With the right treatment, tailored exercises, and aids, you can often relieve the symptoms on your own and get back to everyday life.
Why do you get heel spurs and plantar fasciitis?
Heel spurs occur when the tendon under the foot is subjected to repeated stress and small micro-injuries. The body then forms a small bony outgrowth at the heel bone, which can cause pain. Plantar fasciitis is an inflammation of the same tendon and causes similar symptoms. Common causes include long periods of standing work, running on hard surfaces, obesity, or shoes without adequate support.
Symptoms of heel spurs
The pain from heel spurs and plantar fasciitis is often most pronounced in the morning when you take your first steps. It can also appear after rest or during longer walks. Many describe the sensation as stepping on a sharp stone.
- Pain under or on the inside of the heel, especially when taking the first steps in the morning.
- The pain often subsides after walking for a while but may return after prolonged stress.
- Tenderness if you press on the bottom of the heel.
- Sometimes the heel may be swollen or slightly red.
- Intense pain directly under the heel, especially with the first steps in the morning or after periods of rest.
- Stiffness and difficulty bearing weight on the foot after rest.
- Local tenderness exactly where the plantar fascia attaches to the heel bone.
- Uncomfortable sensations such as tenderness and pressure when standing or walking.
Causes
The cause of heel spurs is usually that the plantar fascia has been overloaded for an extended period. This can happen if you start training more intensely or switch to shoes with poor cushioning or support. People with flat feet or high arches are more often affected, as are those who walk or run a lot on hard surfaces. Obesity also increases the load on the feet and the risk of developing heel spurs.
Treatment and what you can do at home
To reduce pain, it's important to relieve the foot. Rest from activities that cause pain, but maintain gentle movements. Shoes with good cushioning and heel cups can provide immediate relief. Foot inserts help distribute pressure and reduce strain on the tendon. For inflammation, applying ice for 15 minutes several times a day can help relieve the pain.
Exercises you can do at home
- Calf raises – Stand on a stair step with your heels off the edge. Slowly lower and lift.
- Plantar stretch – Sit and gently pull your toes back towards your body.
- Foot rolling – Use a small ball or bottle and roll it under your foot for a few minutes.
- Calf stretch – Stand against a wall and stretch your calf to reduce tension in the tendon.
Preventive advice
Change shoes regularly and choose models with good support and cushioning. Avoid walking barefoot on hard floors for extended periods. If you run, gradually increase the distance and vary the surface. Compression socks can improve blood circulation and speed up recovery.
Recommended products
Which aids are most effective for heel spurs?
Heel cups, foot inserts, compression socks, and shoes with good support are common and effective aids.
What is the difference between heel spurs and plantar fasciitis?
A heel spur is a small bony outgrowth on the heel bone, while plantar fasciitis is an inflammation of the tendon under the foot. Both can cause similar pain.
How do I know if I have heel spurs?
Common signs are heel pain, especially in the morning or after rest. A proper diagnosis requires an examination by healthcare professionals.
Can heel spurs disappear on their own?
Yes, symptoms can be relieved over time with rest, reduced strain, and proper treatment, but it can take several months.
Which shoes are best for heel spurs?
Choose shoes with good cushioning, firm heel support, and soft insoles. Avoid flat and thin soles.
Does stretching help with plantar fasciitis?
Yes, regular stretching exercises for the foot and calf can reduce tension in the tendon and alleviate pain.
Can I continue exercising with heel spurs?
Yes, but avoid activities that cause pain. Instead, choose gentle alternatives like swimming or cycling.
How long does it take to get rid of plantar fasciitis?
Recovery varies but often takes between 3 and 12 months, depending on the extent of the injury and treatment.
