Heel spurs are bony growths that develop on the underside of the heel bone, or calcaneus.
They are often associated with plantar fasciitis, a painful inflammation of the fibrous band of connective tissue (plantar fascia) that runs along the bottom of the foot and connects the heel bone to the ball of the foot. Over time, strain on the ligaments and muscles of the foot can lead to the development of heel spurs. Learn more about heel spurs.
What Causes Heel Spurs
A heel spur may develop for a number of reasons; most often, they accompany a condition called plantar fasciitis, which is inflammation and irritation of the plantar fascia. There are numerous factors that can contribute to heel spurs:
- Walking gait abnormalities place excessive stress on the heel bone, ligaments, and nerves near the heel.
- Running or jogging, especially on hard surfaces.
- Poorly fitted or worn-out shoes.
- Excess weight and obesity.
- Age, as the flexibility of ligaments decreases and the chance of developing a spur increases with age.
It's important to note that not everyone with a heel spur will experience pain, and not everyone with heel pain has a heel spur.
How to Relieve Heel Spurs
Due to the similarities between the two, the treatment for heel plantar fasciitis is usually effective for treating heel spurs as well. This consists of:
- Stretching and exercise to strengthen the foot.
- Resting and ice to ease inflammation.
- Wearing good quality shoes and insoles to provide proper support and cushioning.
- In severe cases, surgery may be needed.
A donut-shaped shoe insert may benefit some cases of heel spurs. If traditional treatments are not effective, physical therapy or a corticosteroid injection may be necessary.
How Insoles Help With Heel Spurs
Insoles provide many benefits when it comes to treating/relieving heel spurs. From shock absorption to proper arch support, insoles help in the following ways:
- Insoles absorb shock, helping minimize the stress on the heel spur, particularly during repetitive activities that would normally cause significant discomfort and pain.
- Insoles can redistribute pressure on the foot through proper arch support and contoured design, which helps spread the body's weight more evenly across the entire foot.
- Many therapeutic insoles feature a heel cup design that centralizes the heel fat pad and prevents it from spreading out during impact. This provides better natural protection for the heel spur area and helps maintain consistent support throughout daily activities.
- Strategic cut-outs or softer materials placed directly under the heel spur create targeted pressure relief zones.
- Insoles can correct overpronation or other gait issues that may contribute to heel spur pain. By improving overall foot mechanics, these insoles help reduce abnormal stress on the plantar fascia and heel area, potentially preventing further spur development.
