What Helps with Heel Spurs? Understanding Heel Pain

The first step out of bed in the morning – and a stabbing pain shoots into the heel. That is how many people describe the typical complaints around a heel spur. Yet the bony spur itself is often not the real problem at all. This guide explains what lies behind heel pain, when it should be checked by a doctor and what you can do for your feet in everyday life.

What lies behind heel spurs and heel pain

A heel spur is a small, thorn-like bony outgrowth on the heel bone that can form as a reaction to persistent tensile strain on the tendons and fasciae – the body gradually deposits calcium at the spot where it is constantly being pulled. A distinction is made between the lower (plantar) heel spur on the sole of the foot and the upper (dorsal) one at the attachment of the Achilles tendon. Interestingly, many people have a heel spur with no complaints at all – imaging examinations often find it by chance. The spur alone therefore does not automatically cause pain.

The complaints often go hand in hand with an irritation of the plantar fascia, the strong tendon plate that runs beneath the foot from the heel bone to the toes and tensions the arch of the foot like a bowstring (plantar fasciitis). Under overload, fine irritations arise at its attachment and the body cannot keep up with the repair. A lot of standing and walking on hard ground, unsuitable or worn-out footwear, a sudden increase in running or training volume, excess weight, foot deformities such as fallen, splayed or high arches, as well as shortened calf and foot muscles all favour the irritation. Typical is the shooting pain on first stepping down in the morning or after prolonged sitting (start-up pain), which often eases after a few steps but increases again towards the evening or after long strain.

When you should have it checked by a doctor

Many heel complaints improve with patience and relief. You should have them checked by a doctor if one of the following situations applies:

• The pain is severe, lasts for several weeks or worsens.
• The heel is swollen, reddened or overheated.
• Numbness, tingling or radiating pain occurs.
• The complaints followed a fall or a sudden strain, so that a fracture is conceivable.
• Fever or a general feeling of illness occurs as well.
• The pain occurs in both heels at the same time or additionally in other joints.

A medical examination can confirm the cause and rule out other conditions such as a stress fracture, a nerve irritation or an inflammatory-rheumatic cause – so the further approach can be planned in a targeted way.

What you can do in everyday life

The focus is on relieving the irritated tendon plate. Very common and helpful are stretching exercises for the calf muscles and the sole of the foot – for example stretching the calf against a wall with the rear leg extended, pulling the toes upward with the hand to stretch the fascia, or rolling the foot over a cool bottle, a tennis ball or a spiky massage ball. Such exercises feel particularly good in the morning while still seated before you first get up, because they gently pre-stretch the fascia that shortened overnight and make the first step more bearable. Strengthening the short foot muscles, for example by gathering a cloth together with your toes, also supports the arch of the foot.

Good footwear with a cushioning, supportive sole and a slightly raised heel is important; hard, flat shoes and long barefoot walking on tiles strain the heel more. Soft heel pads, gel cushions or individually fitted insoles can distribute the pressure and support the arch. Anyone who stands a lot should take breaks, shift their weight now and then and keep an eye on the ground surface. In acute irritation, cooling after strain can be pleasant, while gentle warmth before stretching loosens the muscles. A healthy body weight noticeably takes load off the feet. And: patience pays off, because the tendon plate has a poor blood supply and needs time to recover.

It also makes sense to distribute the load more wisely across the day and the week. Anyone who runs or trains a lot should increase the volume only slowly and avoid hard surfaces such as asphalt or tiles in favour of softer paths. Switching between different shoes relieves strain because the same structures are not always being stressed. Consciously scheduling recovery days on which the foot is challenged less also gives the irritated tissue the pause it needs. Anyone who puts their feet up at the end of the day, gently strokes them out and loosens the calf supports circulation. Small, regular habits often do more here than a single intense measure, and anyone who keeps a symptom diary will over time recognise the triggers that intensify the pain.

Not least, it is worth looking at your gait and the mobility of the ankle joint. A stiff, shortened calf pulls constantly on the heel and keeps the irritation going, which is why regular, gentle stretching is so important. The mobility of the big toe also plays a role in the healthy roll-off of the foot. For stubborn complaints, a physiotherapeutic gait analysis can show where the real cause lies.

Nutrition that supports

A heel spur does not have a direct dietary cause, but a balanced diet supports connective tissue, bones and a healthy weight. Plenty of vegetables, fruit, whole-grain products and legumes provide fibre and micronutrients and are filling without weighing heavily on the calorie account. High-quality protein from fish, eggs, lean meat, dairy products, tofu and beans brings building blocks for tendons and muscles.

Omega-3 sources such as oily sea fish (salmon, herring, mackerel), linseed oil and walnuts round off a low-inflammation diet, and enough fluid keeps the tissue supple. Dairy products, green vegetables and mineral water contribute to the calcium supply for the bones. Anyone who reduces highly processed foods, sugary drinks and excessive alcohol at the same time supports weight management – and every kilo less relieves the feet with every step. Nutrition is thus a sensible building block, but does not replace relief.

Nutrients & plants with a connection

For bones, connective tissue and muscles there are nutrients with a recognised connection. Vitamin C contributes to normal collagen formation for the normal function of cartilage, bones and skin and supports the protection of the cells from oxidative stress. Vitamin D contributes to the maintenance of normal bones and normal muscle function as well as to a normal absorption and utilisation of calcium. Calcium contributes to the maintenance of normal bones. Magnesium contributes to normal muscle function and to the maintenance of normal bones, and manganese contributes to normal connective tissue formation. Zinc contributes to the maintenance of normal bones.

From traditional use, plants such as devil's claw, frankincense (boswellia), stinging nettle or comfrey (externally) are mentioned for complaints of the musculoskeletal system. Such approaches do not replace medical treatment but can be part of a foot-friendly everyday routine while the tissue recovers.

Honestly put into perspective

Heel pain is stubborn but rarely dangerous – and in many cases it improves on its own with consistent relief, regular stretching and good shoes, though often over weeks to months. The spur itself need not be the culprit; what is usually decisive is the irritated tendon plate, which is why removing the spur is rarely the first course of action. There is no remedy that heals the heel overnight, and the biggest mistake is impatience: anyone who fully loads it again at the first improvement often provokes a setback. Nutrients and plants can complement a healthy diet but are no substitute for stretching exercises and relief. Anyone who patiently keeps at it has good prospects of stepping down pain-free again.

Matching products from Scheunengut

On this topic we do not have a specific product that we could recommend to you in good conscience – here what counts above all is relief, stretching exercises, good footwear and patience. A balanced diet with enough vitamin D, calcium and vitamin C forms the best basis for bones and connective tissue.

Frequently asked questions (FAQ)

Does a heel spur always cause pain?

No. Many people have a heel spur with no complaints at all. The pain is usually connected with an irritated tendon plate on the sole of the foot, not with the spur itself.

Why does the heel hurt especially in the morning?

After the night's rest the tendon plate is shortened and is suddenly stretched at the first step. That explains the stabbing start-up pain, which often eases after a few steps.

Which exercises help?

Stretching exercises for the calf and sole of the foot have proven effective, for example stretching the calf against the wall or rolling the foot over a bottle or a ball – ideally several times a day and in the morning before getting up.

Which shoes make sense?

Good choices are shoes with a cushioning, supportive sole and a slightly raised heel. Hard, flat shoes strain the heel more. Soft heel pads or insoles can additionally distribute the pressure.

Does losing weight help with heel pain?

A healthy body weight takes load off the feet and can relieve the irritated tendon plate. For many of those affected this is a sensible building block alongside stretching and good footwear.

How long do the complaints last?

This varies greatly. In many people the complaints improve over some weeks to months if relief, stretching and good footwear are implemented consistently. Patience is the most important factor here.

When should I see a doctor?

When the pain is severe, lasts for weeks or worsens, the heel is swollen or reddened, numbness occurs or the complaints began after a fall.