Ultimate Guide to Heel Spurs Pain Relief & Support

Discover effective treatment and prevention strategies for heel spurs

Updated on July 5, 2024

Shop the best shoes for heel spurs

What are Heel Spurs?

Heel spurs are small growths of bone that protrude from the bottom of your heel—sometimes as much as half of an inch! Heel spurs are calcium deposits, and they generally develop slowly over time. This buildup is caused by strain and wear and tear on your foot, and can be a response to inflammation. When inflammation occurs regularly, your body builds up extra bone to try and protect that area.

This means that heel spurs are very commonly associated with plantar fasciitis, which is the most common cause of heel pain. Your plantar fascia, which runs beneath your heel to the front of your foot, takes on stress and punishment every time you take a step. This inflammation can lead to the formation of heel spurs. Heel spurs, like plantar fasciitis, are especially common among runners and other athletes.

Similarly, an Achilles heel spur is a bone spur that develops on the back of the heel. This less common type of heel spur forms due to excess pressure on the Achilles tendon. Many factors contribute to pressure on the tendon, such as excess body weight, poor shoe choices, and altered gait.

Fortunately, most heel pain is not caused by heel spurs—even when there is a spur in the area. The first step is to treat the inflammation or soft tissue injury that contributed to the heel spur in the first place, and most patients find that treating the inflammation resolves the heel pain without the need for surgery or other invasive treatments.

  • Man wearing KURU ATOM athletic sneakers for heel spurs.
Most Common Causes & Risk Factors for Developing Heel Spurs
  • Strain & Stress
    Heel spurs form gradually over time as calcium deposits build up on the bottom of your heel. This takes several months, and the most common cause of these growths is strain and stress on the tendons and ligaments around the bone, particularly your plantar fascia. Your body builds up extra bone tissue over time to protect those areas from the repeated stress.
    Strain & Stress
  • Increased Activity
    Because heel spurs are related to ongoing stress, they are most common among runners and other athletes—as well as anyone who suddenly increases the amount of strain they are putting on their feet. If you are active, make sure any increases in your routine are slow and steady. Also make sure you’re wearing supportive footwear that hasn’t worn out unevenly, as uneven wear patterns can alter your gait and increase your risk for injury. Good shoes for heel spurs will cushion the heel while offering enough support to keep you moving naturally.
    Increased Activity
  • Altered Gait
    Anything that alters your gait can increase your risk of heel spurs by increasing the amount of stress you are putting in one place. Things like over- or under-pronating, having one leg that is longer than the other, or gait disorders can all increase your risk of heel spurs.
    Altered Gait
  • Obesity or Rapid Weight Gain
    Those who are overweight are more likely to develop heel spurs and associated pain. Plantar fasciitis is also commonly associated with pregnancy, as any kind of rapid weight gain puts more strain on the feet than they are used to without giving them time to adjust.
    Obesity or Rapid Weight Gain

Symptoms and Diagnosis

To diagnose heel spurs, a healthcare professional will typically begin by conducting a thorough physical examination and taking a detailed medical history. They will inquire about the symptoms you are experiencing, the duration and intensity of the pain, and any activities or factors that may exacerbate or alleviate the pain. During the physical examination, the healthcare professional may palpate the heel to identify areas of tenderness and evaluate the range of motion of the foot.

In some cases, imaging tests may be necessary to confirm the presence of heel spurs and rule out other possible causes of heel pain. X-rays are the most common imaging test used, as they can provide clear images of the bony structures in the foot. X-rays can reveal the size, shape, and location of the heel spurs, helping the healthcare professional determine the most appropriate treatment plan.

Heel spurs themselves may not cause any symptoms. However, they can lead to pain and discomfort when they irritate the surrounding tissues, such as the plantar fascia. The most common heel spur symptoms include:

  • Pain
    The primary symptom of heel spurs is pain in the heel, particularly when walking or standing for extended periods. The pain is often described as a sharp, stabbing sensation.
    Pain
  • Tenderness
    The affected area may be tender to the touch, especially around the underside of the heel.
    Tenderness
  • Inflammation
    In some cases, the area around the heel spur may become swollen and red.
    Inflammation
  • Difficulty Walking
    The pain and discomfort caused by heel spurs can make it challenging to walk or bear weight on the affected foot.
    Difficulty Walking
  • Pain Relief With Rest
    Resting the foot and avoiding activities that exacerbate the pain can provide temporary relief.
    Pain Relief With Rest
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Treatment

Surgery to remove or reshape a heel spur is relatively rare. While heel spurs often form in response to inflammation and stress, the pain at the site is usually from that same soft tissue injury and not from the spur itself.

So while it’s not uncommon for there to be a heel bone spur at the site where you are feeling the pain, treating that pain will usually begin by treating the inflammation around it. Plantar fasciitis is the most common cause of heel pain and is closely associated with heel spurs, so treatment plans for plantar fasciitis are often a natural starting point.

The inflammation or injury can be in areas other than your plantar fascia, of course, but for most inflammation, the first steps for heel spur treatment will be largely the same. RICE is a helpful acronym for remembering how to promote faster healing and reduce heel spur pain:

  • Rest
    Stop high-impact activities and try to limit your time on your feet. Consider switching from high-impact exercise like running or basketball, to low-impact exercise like swimming or cycling.
    Rest
  • Ice
    Apply ice to the injured area for short durations, typically 15-20 minutes, several times a day.
    Ice
  • Compression
    Apply pressure to the site with tape or wraps.
    Compression
  • Elevation
    Lift your feet (above your heart) to increase circulation and promote faster healing.
    Elevation
  • Night Splint
    For severe cases of plantar fasciitis, sometimes doctors will recommend you wear a night splint. This keeps your plantar fascia stretched out as you sleep, to promote better flexibility and reduce the chance of injury and inflammation.
    Night Splint
  • Shoes with Cushion
    Heel spur shoes are any shoe that protects and cushions your foot as it recovers, and gives you the support you need to avoid developing spurs in the future. The best shoes for heel spurs will have deep heel cups that reduce impact, as well as inserts that support your arch and cushion the full length of your foot. Every pair of KURUs comes with three layers of support, including our patented, heel-hugging KURUSOLE technology—a foot health game changer. This revolutionary, adaptive tech dynamically flexes with each step to hug and protect your heels.
    Shoes with Cushion
  • Steroid Injections
    If the pain near a heel spur persists for several months after trying more conservative treatments, your doctor may recommend steroid injections. These injections help manage inflammation and reduce pain.
    Steroid Injections
  • Surgical Procedures
    There are also several surgical procedures your doctor might suggest, but most are oriented around releasing tension in your soft tissues or reducing inflammation rather than physically removing the bone spur in heel.
    Surgical Procedures

Exercises and Stretches

In addition to preventive measures, specific exercises and stretches can help alleviate the symptoms associated with heel spurs. These exercises aim to stretch and strengthen the muscles and tissues surrounding the heel, reducing pain and improving flexibility.

Remember to consult with a healthcare professional or physical therapist before starting any new exercise program, especially if you have an existing foot condition.

Here are a few heel spur exercises and stretches you can incorporate into your routine:

  • Calf Stretches
    Stand facing a wall, placing your hands on the wall for support. Step one foot back, keeping it straight and pressing the heel into the ground. Lean forward, feeling the stretch in your calf. Hold for 30 seconds and repeat on the other side.
    Calf Stretches
  • Plantar Fascia Stretch
    Sit on a chair and cross one foot over the opposite knee. Hold the toes of the crossed foot and gently pull them back towards your shin until you feel a stretch in the arch of your foot. Hold for 30 seconds and repeat on the other foot.
    Plantar Fascia Stretch
  • Towel Curls
    Sit on a chair with your feet flat on the ground. Place a towel on the floor in front of you. Using only your toes, scrunch the towel towards you, then release. Repeat for 10-15 repetitions.
    Towel Curls
  • Toe Extension
    Sit on a chair and place a rubber band around all your toes. Spread your toes apart as far as possible against the resistance of the band. Hold for 5 seconds and repeat for 10-15 repetitions.
    Toe Extension

Surgical or Other Procedures

If you’re struggling to find relief from heel spurs, there are several treatments to consider. These include heel spur surgery, sound wave therapies like ESWT and ultrasound, and alternative methods like acupuncture and magnetic therapy. Each offers a different approach to healing and pain relief. It’s essential to explore and understand all your options.

  • Extracorporeal Shock Wave Therapy (ESWT)
    This therapy involves the application of high-energy acoustic waves through the skin to either stimulate healing and repair or break down targeted tissue.
    Extracorporeal Shock Wave Therapy (ESWT)
  • Ultrasound Therapy
    A noninvasive procedure that uses sound waves to penetrate soft tissues, enhancing blood flow to alleviate pain, boost circulation, and facilitate tissue healing.
    Ultrasound Therapy
  • Acupuncture
    A traditional Chinese medicine practice that uses thin needles to alleviate pain by balancing energy flow along meridians. Across Eastern and Western cultures, acupuncture is a widely applied method for pain management.
    Acupuncture
  • Magnetic Field Therapy
    This type of treatment involves the use of magnets to address pain by rebalancing the magnetic fields in your body. It is believed that maintaining a balanced electromagnetic field contributes to overall wellbeing.
    Magnetic Field Therapy
  • Surgery
    Most people find relief through nonsurgical interventions. In cases where conservative methods prove ineffective over time, surgical options, such as releasing the plantar fascia or heel spur removal, may be considered to alleviate pain and restore mobility.
    Surgery

Prevention

Prevention is always better than cure, and there are several strategies you can adopt to reduce the risk of developing bone spurs in heel. By incorporating these preventive measures into your daily routine, you can significantly reduce the risk of developing heel spurs and other foot-related conditions.

Consider the following tips:

  • Wear Proper Footwear
    Invest in shoes that provide adequate arch support, cushioning, and shock absorption. Avoid high heels and shoes with narrow toe boxes that can increase pressure on the heels and toes.
    Wear Proper Footwear
  • Maintain a Healthy Weight
    Staying at a healthy weight reduces added stress on your bones and joints, including your feet.
    Maintain a Healthy Weight
  • Warm-up and Stretch
    Before engaging in physical activities, warm up your muscles and perform stretching exercises to prepare your feet for the impact.
    Warm-up and Stretch
  • Gradual Increase in Activity
    If you are starting a new exercise routine or increasing the intensity of your workouts, do so gradually to give your feet time to adapt.
    Gradual Increase in Activity

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.

In our study on foot pain across America, a total of 6% of our survey respondents with foot pain reported having heel spurs.

Explore the latest foot pain trends, common causes of pain, treatment and prevention plans for maintained foot health in our 2024 Foot Pain Trends Report!
Choosing Shoes for Heel Spurs
  • Arch Support
    Arch support in shoes is important because it helps maintain the health of the ligaments, tendons, and bones on the underside of the foot. It corrects how the foot is placed on the ground, ensuring better balance and reducing pain and fatigue in the feet, ankles, and lower legs.
    Arch Support
  • Heel Cushioning
    Shoes that have plenty of cushioning in the heel area absorb shock and provide extra support to reduce the impact on your heels. Deep Heel Cup. A deep heel cup in the shoe can provide extra stability and help keep the heel aligned, reducing the strain on the affected area.
    Heel Cushioning
  • Deep Heel Cup
    A deep heel cup in the shoe can provide extra stability and help keep the heel aligned, reducing the strain on the affected area.
    Deep Heel Cup
  • Firm Heel Counter
    A firm heel counter (the back part of the shoe that wraps around your heel) can provide additional support and stability, helping to control motion and reduce pain.
    Firm Heel Counter
  • Orthotic-Friendly
    If you use custom orthotics as recommended by a podiatrist, ensure the shoes are orthotic-friendly. This means they should have removable insoles to accommodate your custom inserts.
    Orthotic-Friendly
  • Shock Absorption
    Shoes with good shock-absorbing properties can minimize the impact on your heels when your feet hit the ground.
    Shock Absorption
  • Sturdy Sole
    A sturdy, non-flexible sole can help reduce the amount of stretch and strain on the plantar fascia, which is often linked to heel spurs.
    Sturdy Sole
  • Shoe Materials
    Shoes made of breathable and flexible materials are recommended. You’ll find these features in shoes made with mesh, canvas, leather, suede, and nubuck.
    Shoe Materials
  • Toe Box
    Avoid shoes that squeeze your feet. Instead, choose shoes with enough room in the toe area so your toes can move freely. This will prevent discomfort in the plantar fascia and heel.
    Toe Box

Caring for Your Heel Spur Shoes

  • Always keep your shoes free of moisture, and store them in a dry, cool environment, free of direct sunlight.
  • If you need to clean your shoes, choose a shoe cleaning gel that is suitable for the material you wish to clean. Remember to spot-test the cleaner as sometimes it can alter the color of the materials. 
  • You can also clean your shoes using a moist (with water), lint-free cloth, and/or a soft-bristled brush. When cleaning mud or other debris, allow the mud to fully dry, then with a soft-bristled brush, lightly remove the dirt.

Heel the Difference™ of KURUSOLE.

Every step you take starts with your heels—and it can get painful, fast. In fact, 77% of Americans experience foot pain, with heel pain at the top of the list.*

 

That’s why at KURU, we believe health starts with heel. Our patented KURUSOLE technology dynamically flexes with each step to hug and protect your heels. This heels-first focus paves the way for holistic foot pain relief and whole-body wellness, so you can live a life you love.

 

Every pair comes built with three layers of pain-fighting technology:

  • 1

    KURUSOLE

  • 2

    KURUCLOUD

  • 3

    ULTIMATE INSOLE

  • How KURU brings relief

    KURUSOLE

    It’s the world’s first dynamic heel-hugging technology. Our patented heel technology dynamically flexes with each step to hug and protect your heels to help alleviate foot pain conditions such as plantar fasciitis.

Our Secret

Animated GIF showing KURUSOLE tech in KURU shoes vs. typical flat interiors for plantar fasciitis pain.
Why Others Love KURU

Why Others Love KURU

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ratings.

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My first KURU but not my last. I have heel spurs and related plantar fasciitis spanning 6 months. Physical Therapy taught me how to manage this but the Quantum 2.0 provided instant relief of my heel pain and allowed me to return to walking my dogs. Best purchase ever. The support and shock absorption is helping to reverse the pain and inflammation. Thank you so much!

Linda P.

Best shoe ever. I have been dealing with planters fasciitis and heel spur syndrome for over a year. Foot doctor fitted me with orthotics and I wore them for months with not much relief from pain. I researched your shoes but because I have tried so many other shoes that were supposed to be good for foot pain I was sceptical that yours would be any different. Well frustrated that I wasn’t getting any relief from the pain I finally decided to give them a try. As it took a couple of weeks to work them in I am so very glad I switched to these shoes. Finally some relief from pain. I am from Canada so the exchange rate made the shoes a little pricey right before Christmas but because they have the option to make 4 payments it was easy on the pocket book. Thank you so much for your shoes they are a godsend. These will be my forever shoes from now on.”

Donna McElwain

Comfortable! I bought these shoes to help with a heel spur. So far they are very comfortable. Would buy again.”

Tom Z

Outstanding Shoes. These are my 8th or 9th pair of Quantums and they are hands down a god send. I was facing complex foot surgery and these shoes did the trick. Pain from neuromas, achilles tendonosis, heel spurs, all just went away. I can’t say enough good things about Quantum’s. They changed my problem feet to happy feet!”

Gail D.

Seventh pair of KURU shoes. 7th pair of KURU shoes I’ve owned. Best yet. Great arch and heel comfort with super side support. I know everyone’s foot is different but these are just what I need. As long as you keep offering shoes like this, I will not need the scheduled foot(heel spur removal) surgery.”

Frederic Van Order

Love them… This is about my 5th pair of Kurus. I absolutely LOVE these. I’m currently dealing with a heel spur/planter fasciitis and this shoes are SO helpful in eliminating pain!”

KAYT

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Recommended Shoes for Heel Spurs

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