Say Goodbye to Heel Spur Pain! These Home Remedies Help You Walk Comfortably
The good news? Most cases can be treated with simple fixes
Heel discomfort is one of the most common types of foot pain, and it tends to be more common in women. While it’s true that ill-fitting shoes or a busy day on your feet could be to blame, heel spurs are a sneaky cause of lingering discomfort. We connected with experts to learn more about what heel spur pain is, what causes it and how to ease the ache.
What is a heel spur?
Heel spurs are bony growths that form on the underside of your heel bone. “Think of them as little calcium deposits that develop over time where your heel bone connects to the arch of your foot,” explains Gregory Alvarez, DPM, FACFAS, a board-certified podiatrist at Ankle & Foot Centers of America
These bony growths affect about 15 percent of the population and measure less than half an inch in length. Their hook-like shape and location near the heel give them their name.
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Risk factors for heel spurs
Dr. Alvarez says these bone spurs form when there’s prolonged stress on the ligaments in your foot. One of the most prominent ligaments—the plantar fascia—is particularly susceptible to wear and tear. And when the ligament becomes inflamed, it triggers a condition called plantar fasciitis.
The plantar fascia runs from your heel to your toes and supports the arch of your foot. It absorbs shock when your foot flexes or stretches, but also experiences repetitive strain. Dr. Alvarez says this strain can be caused by “wearing unsupportive shoes, walking or running on hard surfaces, carrying extra weight or having foot conditions like flat feet or high arches.”
As ligaments, like the plantar fascia, become damaged, your body attempts to repair itself by forming new bone tissue, causing a bone spur to form beneath your heel.
What heel spur pain feels like
“Heel spurs themselves don’t usually cause pain unless there’s a fracture or stress fracture to the spur itself,” Dr. Alvarez says. “The pain people refer to as ‘heel spur pain’ is really often related to the soft structures around the heel spur.”
One of those structures is the plantar fascia, which explains why up to half of people with plantar fasciitis also have heel spurs. Symptoms vary from person to person, but Dr. Alvarez says telltale signs of heel spurs include “pain that feels like a sharp, stabbing sensation under the heel, especially first thing in the morning or after sitting for a while.”
If you’re unsure what’s causing your heel pain, gently press on your affected heel with your fingers. If you feel a hard spot about the size of a pea or small rock, your symptoms are likely heel spur-related, says Milica McDowell, DPT, a doctor of physical therapy, certified exercise physiologist and VP of operations at Gait Happens.
How to treat heel spur pain
Considering the effect heel spurs can have on your mobility and quality of life, prompt pain relief is crucial. Here, the best expert-backed, nonsurgical treatments for heel spurs:
Try ice therapy
Since most heel spur pain is caused by plantar fasciitis, Dr. Alvarez recommends a tried and true method: ice therapy. For optimal results, “apply an ice pack to your heel for 15 to 20 minutes several times a day to reduce inflammation.”
Doing ice therapy before bed may be especially beneficial. A study in the journal Physical Therapy and Rehabilitation Science found that applying ice to the heel 20 minutes before bedtime reduced plantar fasciitis-related heel pain by 44 percent.
Walk barefoot
When you walk barefoot, “you land much more softly,” McDowell explains. “And it’s quite common for those with heel spurs to be heavy walkers.” She recommends “trying this in your home for a few five-minute sessions daily (ideally on a carpet or rug).”
“See if it helps you practice landing softer,” McDowell says. “This softer walking pattern can translate to when you’re walking or running in shoes, which can help reduce stress on your heel.”
Stretch your feet
Gently stretching your calves and plantar fascia each day can help loosen tight tissues and alleviate discomfort, Dr. Alvarez says.
Research backs this up. A small study in the Journal of Bone and Joint Surgery found that after two years of gentle daily plantar fascia stretching, 92 percent of participants with chronic heel pain reported near or total recovery.
To do:
- Sit in a chair and cross your leg, resting your affected heel and ankle on the opposite knee.
- Grasp your affected toes where they meet the ball of your foot and pull back gently toward your shin until you feel a stretch down the sole of your foot.
- Hold the stretch for 10 seconds, then repeat 10 times.
- If both heels are painful, alternate the stretch on both feet.
Check out the video below for a visual guide:
Practice strengthening exercises
“Many times, a heel spur is a result of an imbalance of the intrinsic (or small) muscles in the foot where a person places too much load on the plantar fascia,” McDowell notes. “If you strengthen these muscles, you can counteract the stress on the plantar fascia, which can help reduce pressure on the heel.”
Various stretches can help strengthen your intrinsic foot muscles, but toe lifts and toe curls are especially beneficial.
To do toe lifts:
- Stand or sit with your bare feet flat on the floor.
- Lift your big toe, keeping your other four toes on the ground and hold for 10 seconds.
- Then place your big toe on the ground, lift your other four toes and hold for 10 seconds.
- Repeat three times on each foot.
To do toe curls:
- Sit with your bare feet on the floor, then place a towel under your feet.
- Curl your toes, bunching up the towel with them, then release.
- Repeat 10 times on each foot (you can do one foot at a time or both simultaneously).
Swap your shoes
Wearing shoes with wide-toe boxes can help alleviate heel spur pain with every step. “Wide-toe box shoes (not size wide shoes) can help you activate the toe splay mechanism at the front of your foot,” McDowell explains. “This puts less stress on your plantar fascia and helps you use proper biomechanics when walking and running.”
Brands known for designing shoes with plenty of toe room include Altra, Topo Athletic, WHITIN and Lems. If you’re unsure whether your shoes have ample space, tie them and wiggle your toes. If that isn’t possible, you probably need more room.
What to do if home remedies don’t provide relief
If your heel spur pain continues or worsens despite conservative treatment at home, visit your doctor. “Persistent pain, swelling or difficulty walking are all signs you may need more advanced treatment,” Dr. Alvarez notes. “While home remedies can work wonders, ongoing discomfort might signal an underlying issue that needs professional attention. The sooner you address it, the easier it is to get back on your feet pain-free.”
Your doctor may recommend physical therapy, custom orthotics (prescription shoe inserts) or corticosteroid injections. Dr. Alvarez says some people may also benefit from extracorporeal shockwave therapy (ESWT). ESWT uses high-frequency sound waves to increase blood flow, reduce inflammation and promote the growth of healthy new tissue.
In rare cases, surgery to remove the spur is needed. “Heel spur surgery typically involves removing the bony growth and addressing any inflamed tissues causing pain,” Dr. Alvarez explains. “It’s usually a last resort, though.”
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