What is a Heel Spur and How Can It Affect Your Feet?

You feel a sharp pain in your heel every morning—but what’s really behind it? It might not be just tired feet or worn-out shoes. There’s a hidden condition that could be causing more damage than you realize. What is a heel spur, and how can it affect your feet? The answer might surprise you—and it could be the key to lasting relief.

Need relief from a heel spur? Talk to a foot doctor now!

How Do Heel Spurs Form and What Causes Them?

A heel spur, also known as a bone spur, is a bony growth that develops on the bottom of the heel. While many people don’t notice it at first, this growth can eventually cause significant discomfort, especially when associated with conditions like plantar fasciitis.

Heel spurs don’t form overnight. Here’s how they develop:

• Plantar fasciitis: The plantar fascia is a thick band of tissue that connects the heel to the toes. When this structure becomes irritated or inflamed from repetitive activities like walking, running, or prolonged standing, it can start the process that leads to a heel spur.
• Overstretching: Too much strain on the plantar fascia can cause microtears where it attaches to the heel. This is common in active individuals or those with tight leg muscles.
• Body’s response: The body reacts to these microtears by trying to repair the area. This process can lead to new bone forming at the base of the heel, creating a spur.

Heel spurs result from how the foot responds to ongoing stress, injury, or unhealthy habits. Knowing what causes them and how they develop helps in managing or preventing this issue more effectively.

Common Causes of Heel Spurs

Heel spurs don’t appear randomly. Several factors can trigger their formation. Recognizing these causes can help you avoid or treat the condition.

Cause	Brief Description
Plantar fasciitis	Inflammation of the tissue connecting the heel to the toes.
High-impact activity	Running, jumping, or standing for long periods.
Biomechanical issues	Flat feet, high arches, or abnormal gait.
Poor footwear	Lack of support, worn soles, or improper fit.
Excess weight	Increased pressure on the heel.
Age	Less elasticity and thinner foot tissue.
Medical conditions	Diseases like arthritis or diabetes affect foot health.
Previous injuries	Past trauma alters biomechanics or causes lasting inflammation.

Identifying the cause of heel spurs helps reduce pain and lowers the risk of the problem coming back. Addressing the source can ease discomfort and prevent future limitations.

How Heel Spurs Affect Your Walk

Heel spurs can change the way you walk due to the pain and inflammation they cause. While they don’t stop you from moving altogether, everyday activities like walking, running, or standing can become uncomfortable or even painful.

Pain when walking

Pain in the heel, especially during the first steps in the morning or after resting, is one of the most common ways heel spurs affect movement. Walking on hard surfaces can make the discomfort worse and force changes in how you walk to avoid the pain.

Inflammation and sensitivity

The inflammation around the spur can make each step uncomfortable. The area may become more sensitive to touch or motion, affecting posture and how your weight is distributed as you walk.

Stiffness in the arch

Stiffness in the arch is another issue, often related to plantar fasciitis. A stiff arch affects how naturally the foot moves, disturbing balance and gait.

Relief from softer surfaces

Walking on softer surfaces like dirt or grass can help reduce pressure on the heel and ease the pain during daily activities, offering temporary relief.

While heel spurs don’t block movement, they do change how you walk. Pain, inflammation, and stiffness affect posture, stride, and overall comfort.

Common Symptoms of Heel Spurs

Some people with heel spurs don’t experience symptoms. For others, the condition can lead to discomfort that impacts daily life.

Even though a heel spur might be imagined as a sharp projection, the pain usually comes from the soft tissues around the spur, which are stressed by the added pressure.

Main symptoms of heel spurs

• Heel pain: The most frequent symptom and often the reason people seek help. It can feel like stepping on a nail or thorn, especially during the first steps in the morning or after sitting for a while.
• Swelling or inflammation: When the spur rubs against nearby tissues, inflammation often develops around the heel, increasing discomfort during movement.
• Pain while walking or standing: The discomfort worsens on hard surfaces or during long periods of standing or walking.
• Sharp or burning sensation: Some people describe a stabbing or burning feeling in the heel, especially early in the day.
• Limited mobility: Heel spurs don’t prevent walking completely, but they can change the way you walk to avoid pain, leading to an abnormal gait or compensations that affect other parts of the body.

Recognizing these symptoms early can help you take action before they interfere with your daily mobility. If you notice any of these signs, a detailed evaluation can help you identify the cause and get the right treatment.

Treatments to Relieve Heel Spur Pain

Managing heel spur discomfort often involves a combination of at-home care and professional treatment. Applying ice to the affected area for 10 to 15 minutes several times a day can reduce swelling and ease pain. Over-the-counter pain relievers can help too. Supportive footwear that cushions the arch plays a key role in reducing heel pressure and keeping the pain from getting worse.

Stretching exercises for the plantar fascia can be very effective. Simple actions like rolling a bottle under the foot or using your toes to pick up a towel help strengthen and loosen foot muscles, relieving pain. Physical therapy may also offer a broader approach, using techniques tailored to your needs to improve flexibility and reduce discomfort.

In more complex cases, additional treatments may be needed. All care should be guided by a professional who can assess your specific situation and create a personalized plan that helps you heal more effectively and prevent future flare-ups.

Sources:

• Zwirner, J., Singh, A., Templer, F., Ondruschka, B., & Hammer, N. (2021). Why heel spurs are traction spurs after all. Scientific Reports, 11(1), 13291.
• Altuntas, E., & Uzun, A. (2022). The Relationship Between Age-Related Incidences of Heel Spur With Sex and Side. International Journal of Morphology, 40(2).