What helps with heel spur?
Heel spur is most often associated with irritation and inflammation of the tissues in the foot, so symptoms are usually relieved by reducing load on the heel, appropriate footwear, stretching, and local approaches. Improvement is usually not immediate but gradual and often takes several weeks.
It is important to know that the pain is not always caused by the bone spur itself, but mainly by overuse and inflammation of the surrounding tissues.
Table of contents
How to relieve pain from a heel spur
For most people, pain decreases only when the load is reduced and the inflammation subsides – therefore, it is important to combine multiple approaches at the same time.
Reducing load on the foot
It is important to reduce prolonged standing, walking on hard surfaces, and repetitive strain that further irritates the heel. Even small reductions in load can significantly reduce pain for some people.
Stretching exercises
Regular stretching of the foot arch and calf muscles can reduce tension in the foot. It is especially useful when the problem is related to overload of the plantar fascia and tightness in the posterior chain.
Appropriate footwear
Footwear with better support and a slightly softer sole can reduce pressure on the heel. Hard, worn-out, or unsuitable shoes are often one of the reasons for persistent problems.
Local approaches
Many people use local application to the painful area, often in combination with a compress to prolong contact with the skin. In practice, users often combine multiple approaches at the same time.
Consistency
With a heel spur, improvement is usually not immediate. It is often a process that takes several weeks, so it is important to apply the measures consistently.
How long does a heel spur last
The duration of symptoms depends on the load on the foot, the cause of the pain, and the approach to relief. In some cases, the pain subsides within a few weeks, while in others it can last for several months.
It is important to understand that the pain is often not constant. It can vary depending on walking, footwear, rest, and the level of tissue irritation. That is why many people notice that they have better days and worse days.
In long-term problems, the key is a combination of load reduction, activity adjustment, and consistency. The longer the foot remains under the same strain pattern, the slower the condition improves.
What is the heel spur?
A heel spur is a bony outgrowth on the heel bone that forms as a response to long-term stress. The spur itself can be present for a long time without symptoms, while pain usually arises due to irritation and inflammation of the surrounding soft tissues.
That is why not every heel spur causes pain. In some people, it is visible on imaging without causing any symptoms. On the other hand, pain can be severe even when the problem is not the spur itself but the surrounding tissue.
This is an important distinction, as many people assume that pain is always directly proportional to the “size of the spur,” which is often not true.
Signs that indicate a heel spur
Pain from a heel spur can vary greatly. The most important factors are the location of the pain and when it occurs.
Pain during the first steps
It is often most pronounced in the morning or after a longer rest, when the foot is loaded again after inactivity.
Pain during walking and standing
Symptoms usually worsen with prolonged walking, standing, or loading on hard surfaces.
Feeling of tightness or stiffness
Some people feel that the foot is stiff after rest and needs a few steps to “loosen up.”
Sensitivity to pressure
The heel may be painful to the touch or when pressure is applied to a specific part of the underside of the foot.
Sometimes tingling or spreading pain
If tissue irritation is accompanied by pressure on nerve structures or another issue in the foot, tingling or spreading pain may occur. This is no longer a typical, simple pattern.
Če je bolečina predvsem na spodnji strani pete in je najslabša ob prvih korakih ali po večji obremenitvi, je trn v peti ena od možnosti. Ni pa edina.
Why is there a heel spur?
A heel spur usually develops as the body’s response to long-term mechanical load on the foot. When the load is repeated over time, irritation of the soft tissues around the heel occurs, and the body gradually adapts to the pressure.
The problems are most commonly associated with:
- prolonged standing or walking
- repetitive strain
- increased pressure on the heel
- overload of the foot arch
- age-related tissue changes
In many people, the pain is not so much caused by the spur itself but by inflammation and irritation of the surrounding structures, especially where soft tissues attach to the heel bone.
Pain from a heel spur is often not directly related to the size of the bony growth, but mainly to irritation and inflammation of the tissues on the underside of the foot. That is why reducing load, stretching, and local approaches are key to relieving the problem.
Overload of the foot
The more pressure, impact, and repetitive strain there is, the more likely it is that the foot will respond with pain.
Inflammation of soft tissues
Irritation of the tissues around the heel can cause pain even without a pronounced bony growth.
Long-term pressure
Če se način obremenjevanja ne spremeni, se lahko težava vleče in postopno stopnjuje.
Pain in the leg is not always local – sometimes it originates from the spine, as in sciatica.
What increases the risk of a heel spur?
A heel spur rarely develops without a reason. It is usually a combination of factors that over time increase the load on the foot or reduce the tissue’s ability to recover after stress.
Age
With age, tissues change, shock absorption decreases, and walking patterns often change.
Being overweight
Every extra kilogram means more load on the heel during walking and standing.
I also wrote more about this in the article on weight loss in practice →.
Long-term load
Standing work, prolonged walking, or repetitive movements can chronically overload the foot.
Poor foot biomechanics
Flat feet, altered foot arch, or uneven loading can increase pressure on the heel.
Previous issues or injuries
If the foot has been under strain or injured for a long time, it may be more sensitive to recurring problems.
Heel pain that is not necessarily a heel spur
Not every heel pain is caused by a heel spur. Similar problems can also be caused by other changes or inflammations in the foot.
The most common possibilities are:
- plantar fasciitis
- Achilles tendon problems
- bursitis
- overload in soft tissues
- less commonly, other orthopedic conditions
If the pain is more at the back, above the heel, or associated with significant swelling, it may not necessarily be a typical heel spur.
That is why it does not make sense to automatically call every heel pain a “heel spur.”
User experience
Uporabniki pogosto opisujejo, da se stanje ni izboljšalo čez noč, ampak postopno, ob redni uporabi in razbremenitvi stopala.
Heel spur (that's what the doctor said). First it just started to sting, then the pain, then the swelling. I put on some ointment during the day, and at night I put on some gauze and put on a sock. This lasted for three days, and by the fourth day it was fine. This happens 1-2x a year but I always get rid of it immediately with Smrekovit.
Francka, Komel
[98] handwritten feedback received on an unknown date, kept in the Smrekovit archive
Imela sem a heel spur. Once I was walking on cold pavement and my heel hurt so much that I could hardly walk. I did the same as I wrote before and after about a week the pain was gone. I am still sensitive and am no longer allowed to walk barefoot on cold pressure.
Marija, Dol pri Ljubljani
[127] handwritten feedback, received 31.1.2019, stored in the Smrekovit archive
Several members of our family use Smrekovit products… I would especially highlight my problem, which is a heel spur. I used your products twice a day. I started noticing changes after one week of use, and the pain completely disappeared after three weeks.
Frančiška, Dvor
[93] handwritten feedback received on an unknown date, kept in the Smrekovit archive
A few years ago I had unbearable pain in the heel (heel spur). A friend recommended Smrekovit. I rubbed it on my heel twice a day for a couple of weeks. The pain disappeared and has not reappeared. I also use Smrekovit for colds, herpes and insect stings.
Jožica Jarc, Bistrica ob Dravi
[15] handwritten feedback received on 4.9.2018, stored in the Smrekovit archive
Read more user experiences here →
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Smrekovit 365 spruce resin cream
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Smrekovit 365 Alter - cream with boswellia resin
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Smrekovit compress
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Frequently asked questions
What is the heel spur?
A heel spur is a bony outgrowth on the heel bone, associated with inflammation of the soft tissues in the foot. It develops due to long-term stress, aging, or thinning of the fat pads. The pain is usually caused by inflammation of the tissues around the heel.
What helps for a heel spur?
The most helpful measures are reducing load on the foot, stretching, and appropriate footwear. A combination of exercises, load reduction, and local approaches is often used. According to user experiences, approaches may vary between individuals.
Why is there a heel spur?
A heel spur develops due to long-term stress and the body’s response to pressure. The bone begins to adapt to the load, often together with inflammation of the soft tissues. The spur itself may be present for a long time, while pain occurs with inflammation.
How long does a heel spur last?
The pain can last from a few weeks to several months. The duration depends on the load, treatment approach, and the individual. In most cases, the condition gradually improves.
How to remove a heel spur?
The spur usually does not need to be removed if it does not cause problems. Pain is related to inflammation, not necessarily the growth itself. In rare cases, medical procedures are used, but most often the condition resolves without surgery.
Can a heel spur go away on its own?
In some cases, the pain may decrease on its own, but it often returns if the load on the foot remains the same.
Does walking worsen a heel spur?
Prolonged or intense walking can worsen the pain, especially if the foot is not properly supported.