What are Heel Spurs? A Podiatrist Explains the Causes and Treatment

‘Heel spurs’ has become a common term that people often use incorrectly to describe heel pain. A much more common cause of heel pain is in fact Plantar Fasciitis. Heel spurs are an osteophyte, or bony outgrowth (hook or spike shape) that originates and extends forward from the heel bone. They can only be seen on x-ray and build up gradually over many months or years.

Spurs can develop anywhere in the body where tendons attach to a bone. Heel spurs tend to be asymptomatic, however some people with other heel pain symptomology (such as Plantar Fasciitis) may have a presence of a spur.

If in fact, a heel spur is symptomatic, they may aggravate the surrounding tissue and may result in symptoms such as:

• Pain or tenderness in the heel of the affected foot which can feel sharp, dull or may throb

• Local inflammation at the bottom of the heel

• Pain when walking or exercising barefoot (or without support)

• On occasion, numbness, burning and tingling if there is nerve involvement

What causes a heel spur? 

Heel spurs commonly develop in response to damage or strain of the soft tissues that inserts at the bottom of the heel - in this case, the plantar fascia tissue.

Micro trauma is caused when the connecting Planta Fascia repeatedly pulls on the origin of the heel bone. The body responds by trying to repair the area by laying more bone - these calcified protrusions are what we refer to as the spurs. Anything that exacerbates the pulling of the fascia on the calcaneus (heel bone) will contribute to a spur’s formation. 

For example: unsupportive footwear, repetitive stress (jumping/running) without support, overuse/overtraining on the fascia, muscle imbalances, rigid or inflexible feet that cannot adequately absorb impact. Diabetes, excess weight and changes in connective tissue with age may also contribute to heel spurs. 

If you suspect heel spurs, you should consult with your podiatrist for a proper diagnosis. Treatment will vary depending on the underlying causative factors but may include:

- Supportive footwear

- Orthotic therapy

- Shockwave therapy

- Night splits & cam walkers

- Compression & support socks

- Strapping

- Dry needling

- Pain relief medication

By Sophie McClellan, Podiatrist and Founder of Little Big Feet

What are Heel Spurs? - The Comfort Co Breakdown

Think of a heel spur as a tiny, bony "hook" or "spike" growing out of your heel bone. It isn't something that just pops up overnight. It is actually your body’s way of trying to protect itself.

The most common cause of Heel Spurs is prolonged, untreated Plantar Fasciitis, the thick band of tissue under your foot is constantly pulling and straining at your heel bone. Your body eventually panics and thinks it needs to "anchor" that tissue down so it doesn't snap. To do this, it starts dumping calcium at the site of the tension to build a bridge. That little calcium bridge is the spur.

Other causes include: 

• All Day Impact: If your job involves standing or walking on hard surfaces (like tiles, concrete, or floorboards) for 8 hours a day, your heel bone is taking thousands of tiny "micro-impacts." Over years, your body can add calcium to the heel to try and create a stronger base for all that pressure.

• Weight Gain: Carrying extra body weight means every step you take puts significantly more vertical pressure on your heel. This compression can cause the body to "reinforce" the heel bone with a spur to handle the load.

• Ageing: As we get older, the natural "fat pad" on the bottom of our heel (our built-in shock absorber) starts to thin out. Without that natural cushion, the bone takes more of the hit, leading to spurs.

• Arch Issues: If you have naturally flat feet or very high arches, your weight isn't distributed evenly. This creates "hot spots" of pressure on your heel that can trigger bone growth.

• Inflammatory Conditions: Sometimes it is internal. Conditions like osteoarthritis or certain types of arthritis can cause the body to grow extra bone near joints as part of the inflammatory process.

While the spur itself might not always hurt, it’s a permanent reminder that your feet have been working way too hard without the right support. By the time a spur shows up on an X-ray, that tug-of-war has likely been going on for months or even years.

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The Comfort Co Solutions - 

How Comfort Co products can help prevent Heel Spurs, or relieve the symptoms. 

The bad news is that once that little bony hook is there, it is there to stay. The good news? You can usually stop the pain completely by changing the environment your heel lives in and stopping the "tug-of-war" that caused the spur in the first place.

1. Arch Support

Heel spurs are often the result of untreated Plantar Fasciitis, the first goal is to stop the tissue from pulling on the bone.

• Supportive Shoes: The best way to prevent or relieve Heel Spurs is by wearing shoes that support your arches sufficiently. By supporting your arch, we shorten the distance the tissue has to stretch. This stops the constant "pulling" at the source. If your shoes are flat and flimsy, your body will keep trying to grow that spur to protect itself.
  

• Orthotic Insoles: If you have a favourite pair of shoes that lack support, slipping these in can instantly change the mechanics of your foot and give that heel some much-needed breathing room.

2. Cushioning

If you have a bony spike on your heel, the last thing you want to do is slam it into hard ground. You need a literal mattress for your foot to land on.

• Well Cushioned Footwear: Cushioning is so much more than padding. Our Vitasole range is famous for high-rebound cushioning thanks to built in EVA (or similar). It is designed to absorb that initial "thud" when your heel hits the pavement, so the spur doesn't get rattled every time you take a step.

3. The "No-Barefoot" Rule

Walking barefoot on tiles or floorboards (especially first thing in the morning) is the quickest way to make a heel spur flare up.

• Supportive Sandals or Slippers: Keep a pair of these next to your bed. Putting them on the second you stand up in the morning ensures your heel is supported and cushioned from the very first step of the day.

4. Calm the Inflammation

Sometimes it isn't the bone that hurts, but the angry, swollen tissue surrounding it.

• Compression Socks: A good pair of compression or support socks can help manage that "throbbing" feeling by keeping the blood flowing and the inflammation down.

Pro Tip: If you are feeling that sharp "stone in my shoe" pain, try the frozen water bottle trick. Roll your heel over a frozen bottle for 10 minutes at night. It addresses the inflammation around the spur and feels amazing after a long day on your feet.