Heel spurs: symptoms, causes, and what you can do to get rid of them

What are the symptoms of plantar fasciitis?

The pain associated with plantar fasciitis is usually located under the heel bone, where the plantar fascia attaches to the heel. Many people describe it as a sharp or burning pain, similar to the sensation of stepping on a pebble.

The discomfort is often most severe during the first steps after getting out of bed. During the night, the plantar fascia is subjected to less strain. When you stand up and start walking again in the morning, the tissue is suddenly stressed anew. After a few minutes of walking, the pain may temporarily subside, but it often returns after a period of sitting or standing still.

The symptoms can also worsen after prolonged standing, walking, or running. Some people primarily feel the pain at the end of the day, after the foot has been under strain for an extended period. The area under the heel can be tender to the touch. With long-term complaints, the pain may radiate to the arch of the foot or the side of the foot, causing you to alter your gait.

The severity varies greatly from person to person. For some, it remains a mild stiffness that subsides after warming up, while for others, almost every step is painful. Therefore, keep track of when the pain occurs, how long it lasts, and whether certain shoes, surfaces, or activities aggravate the symptoms. This information can help a physical therapist or podiatrist assess the possible cause.

Common signs include:

• A sharp pain under the heel during the first steps after getting up.
• Pain that temporarily decreases during walking but returns after rest.
• A pressure-sensitive spot under or on the inside of the heel bone.
• Increased discomfort after prolonged standing, walking, or running.
• Pain that radiates to the arch of the foot or the side of the foot.

What can you do to get rid of heel spurs?

The first step is usually to temporarily adjust your activity level. You don't always have to stop moving completely, but it's wise to temporarily reduce activities that clearly worsen the pain. For example, walk less often on hard surfaces, choose shorter distances, and incorporate extra rest days.

Well-cushioned shoes with sufficient arch support can help reduce daily stress. Also, check if your sports shoes are worn out. When the cushioning or stability of a shoe has decreased, the plantar fascia has to absorb more impact with every step.

Stretching exercises for the calf and sole of the foot are often used for heel complaints. For example, you can gently roll the sole of your foot over a ball or controlledly stretch your calf and plantar fascia. Perform exercises without forcing them. A physical therapist or podiatrist can assess which exercises are suitable for your symptoms and load capacity.

Herzog ankle socks can provide extra support around the foot and ankle during daily activities, walking, or sports. The snug fit and compression around the arch of the foot can provide a stable and supported feeling. Because it is an ankle sock, the calf remains free, and you can easily combine the product with various types of sports and work shoes.

Do not wear the socks as a substitute for appropriate footwear, activity adjustment, or professional treatment. They are intended as supplementary support. If your pain clearly increases during an activity, it is wise to reduce the load.

If heel pain persists despite these adjustments, the pain becomes increasingly severe, or you can hardly bear weight on your foot, consult a general practitioner, physical therapist, or podiatrist. Not every pain under the heel is caused by heel spurs or irritation of the plantar fascia. A professional assessment helps to rule out other possible causes.