Heel spurs and pain under the foot - treatment and tips
All strong movements that the parts of the foot make in front of the heel are controlled by the anterior lower leg muscles. You can feel this by holding these muscles while moving the foot and toes. Remember that even cramps in the sole of the foot during sleep can be relieved or eliminated when the affected area is massaged.
Heel spurs and pain under the foot are common problems that can affect both everyday life and exercise. Here we go over the causes, treatment and best tips for quick relief.
What is a heel spur and why does it hurt under the foot?
Plantar fasciitis is a common cause of pain under the heel and in the foot. It is an inflammation or irritation of the plantar fascia, which is a thick band of connective tissue that runs along the bottom of the foot and helps support the arch of the foot.
Why does it hurt?
Inflammation can occur when the foot is overstressed, causing small tears to form in the heel, leading to inflammation and pain. You can also develop a calcification, which is the actual heel spur. It is a small bony growth under the heel that can cause irritation.
The pain is often most noticeable in the morning when the foot is stretched out during the first steps of the day. The pain can also be noticeable with prolonged standing, running on hard surfaces, or from poorly fitting shoes.
Risk factors
There are several factors that can increase the risk of heel spurs. Working for long periods on hard surfaces, especially if you wear poorly fitting shoes without support, increases the risk. Heel spurs can also occur from strain on the foot due to being overweight or the shape of your foot; both flat feet and high arches can contribute to heel spurs.
What does a heel spur feel like?
Heel spurs (or plantar fasciitis) are most often felt as a sharp, stabbing pain under the heel, especially when you take your first steps in the morning or after a long period of rest. The pain can also feel like a dull ache after prolonged standing or activity.
How to treat heel spurs and foot pain effectively?
It requires a combination of rest, stretching, strength training, and proper footwear. Here are some suggestions to help ease the pain and speed up healing:
Rest and relieve - Avoid prolonged standing and hard surfaces, and reduce activities that aggravate the pain.
Support and shoe inserts - Shoes with shock absorption can help. You can also try heel cups or shoe inserts with arch support.
Stretching and massage - Strengthen the muscles around the foot and calf and let the muscles relax with massage.
Cool and anti-inflammatory treatment - Treat the area with Hot & Cold liniment.
Prevent heel spurs with simple habits
- Good supportive shoes
- Daily stretching and foot exercises
- Increase exercise slowly and vary surfaces
- Avoid standing/walking for too long on hard surfaces without support
- Maintain a healthy weight
Frequently asked questions about heel spurs
How long does a heel spur last?
Usually 3–12 months, but it depends on how quickly treatment is started. With the right treatment (stretching, inserts, off-loading), many people can get better within 6–8 weeks.
Is liniment effective against heel spurs?
Liniment can temporarily relieve pain because it increases blood circulation and has a warming effect. Try Hot & Cold liniment.
Can you exercise with a heel spur?
Yes, but avoid activities that put a lot of stress on the heel, such as running, jumping, and walking on hard surfaces.
Which shoes are best for heel spurs?
Shoes with:
- Good shock absorption – preferably a thick and soft sole.
- Arch support – to reduce pressure
- Fixed heel counter – provides extra stability.
- Roll-out sole – helps reduce the load when walking.
Recommended products for heel spurs?
Hot & Cold organic liniment - cools and warms for increased blood circulation and relief.