Heel pain can stop you in your tracks. While plantar fasciitis often gets the blame, there’s another culprit worth knowing about: heel spurs. These small bony growths form on the underside of the heel bone — but the real question people ask is: are heel spurs painful?
Surprisingly, not always. Many people have heel spurs without feeling a thing. For others, pain arises when the surrounding tissues, like the plantar fascia, become irritated. Let’s look at what heel spurs are, why they sometimes hurt, and what you can do to keep moving comfortably.
Heel spurs and plantar fasciitis often appear together — one irritates the other. If your pain feels worst first thing in the morning, check out our How to Get Relief from Plantar Fasciitis for fast, practical ways to ease that ache.
📌 At a Glance
All the key facts on Heel Spurs in one place — no scrolling, no searching.
Jump straight to the 20 Quick Q&As.
What Are Heel Spurs?
Heel spurs are calcium deposits that build up over time, creating a bony protrusion from the heel bone. They often form in response to long-term stress on the plantar fascia or other connective tissues.
They’re usually discovered on X-rays and can vary in size from a few millimetres to more than a centimetre. Despite their sharp appearance, spurs themselves aren’t always the direct cause of pain.
For a wider look at all causes of heel and foot pain — and what really works for long-term comfort — head over to The Complete Guide to Foot Pain Relief
What Causes Heel Spurs?
- Poor Footwear: Tight or unsupportive shoes increase heel stress.
- Foot Structure: Flat feet or high arches cause uneven pressure.
- Overuse: Running or prolonged standing causes micro-tears.
- Excess Body Weight: Adds pressure on heel and plantar fascia.
- Aging: Thinner heel fat pads reduce natural cushioning.
Are Heel Spurs Painful in Themselves?
The spur alone isn’t typically painful. In fact, many people discover they have heel spurs completely by accident during imaging for another condition.
Pain develops when:
- The plantar fascia becomes inflamed (plantar fasciitis).
- Surrounding tissues are irritated by ongoing stress or tension.
- There is chronic overuse or poor footwear.
This explains why some people with large heel spurs feel no symptoms at all, while others with smaller spurs experience sharp, stabbing heel pain — especially with their first steps in the morning.
Common Symptoms Linked to Heel Spurs
- Sharp pain under the heel, especially after rest
- Tenderness when pressing on the heel
- Discomfort when standing for long periods
- A burning or aching sensation in the heel
- Pain that improves slightly with activity but worsens afterward
Recommended Features:
- Wide toe box
- Cushioned heel
- Arch support
- Flexible, stable sole
- Removable insoles for orthotics
Causes and Risk Factors
Heel spurs are often the result of long-term stress rather than a single injury. Contributing factors include:
- Flat feet or very high arches can increase pressure (Sometimes a low or collapsed arch can make heel spurs more painful. You can learn more about that connection in our Flat Feet and Fallen Arches Overview
- Prolonged standing or walking on hard surfaces
- Ill-fitting or unsupportive shoes
- Obesity or sudden weight gain
- Repetitive activities such as running or jumping
- Age-related changes in foot tissues
Treatment Options
At-home care
- Rest your feet and avoid aggravating activities.
- Ice the heel for 10–15 minutes to reduce inflammation.
- Wear supportive, cushioned footwear.
- Use orthotic insoles to reduce stress on the plantar fascia.
- Gentle calf and foot stretches to relieve tension.
Professional care
- In severe cases, steroid injections or surgery may be considered (though surgery is rare).
- A podiatrist may recommend custom orthotics.
- Physical therapy can strengthen and stretch supporting muscles.
Why the Right Shoes Matter
The right footwear can make the difference between daily discomfort and manageable relief. For heel spurs, look for:
- Cushioned midsoles to absorb impact.
- Firm heel counters to stabilise the rearfoot.
- Supportive arch design to reduce strain on the plantar fascia.
- Wide fit options to prevent pressure on sore spots.
If you’ve been wondering are heel spurs painful, the answer is often “only if you’re in the wrong shoes.” Proper support goes a long way in easing symptoms and preventing flare-ups.
Prevention Tips
- Replace worn-out shoes promptly.
- Avoid high heels or flat, unsupportive footwear.
- Maintain a healthy weight to reduce strain.
- Warm up and stretch before exercise.
- Listen to your feet — rest when soreness begins.
20 Questions on Heel Spurs
Q: Are heel spurs painful?
A: Not always. Many are painless, but when surrounding tissues get inflamed, sharp heel pain can occur — especially with first steps in the morning.
Q: Do heel spurs always cause heel pain?
A: No. Some people with large spurs have no symptoms, while others with smaller spurs feel significant pain.
Q: How are heel spurs diagnosed?
A: Usually with an X-ray, often when checking for plantar fasciitis or other foot pain.
Q: Can heel spurs go away on their own?
A: No, the bony growth remains, but symptoms can be managed with treatment and proper footwear.
Q: What’s the difference between heel spurs and plantar fasciitis?
A: Plantar fasciitis is inflammation of the plantar fascia. Heel spurs are bony growths. They often occur together but are not the same thing.
Q: What type of shoes help heel spurs?
A: Wide-fit shoes with cushioning, firm heel support, and arch support to relieve pressure on the fascia.
Q: Are orthotics useful for heel spurs?
A: Yes. Custom orthotics or supportive insoles help redistribute pressure and reduce strain.
Q: Do heel spurs need surgery?
A: Rarely. Surgery is only considered when conservative treatments fail over several months.
Q: Can heel spurs get worse if untreated?
A: The spur itself may not worsen quickly, but ongoing inflammation can increase pain and limit mobility.
Q: Do heel spurs affect both feet?
A: They can — especially in people with biomechanical issues or repetitive stress activities.
Q: Can weight gain trigger heel spurs?
A: Yes, extra body weight increases stress on the heel, raising the risk.
Q: Are heel spurs common in athletes?
A: Yes, especially runners and jumpers due to repetitive stress on the plantar fascia.
Q: How long does recovery take?
A: With conservative care, symptoms often improve in weeks to months, though the spur remains.
Q: Are heel cups or pads effective?
A: Yes, cushioned heel pads can relieve pressure and pain.
Q: Do children get heel spurs?
A: Rarely. They are more common in adults, especially over 40.
Q: Can stretching exercises help?
A: Yes, calf stretches and plantar fascia stretches reduce tension on the heel.
Q: Are flip-flops bad for heel spurs?
A: Flat, unsupportive flip-flops usually make pain worse. Supportive sandals are a better choice.
Q: Does icing help heel spurs?
A: Yes, icing reduces inflammation and eases discomfort.
Q: Can heel spurs return after treatment?
A: The spur itself doesn’t “go away,” but symptoms can return if stress factors (like poor footwear) aren’t addressed.
Q: When should I see a doctor?
A: If heel pain persists for more than a few weeks despite rest, footwear changes, and self-care.
Summary
Heel spurs aren’t always the villains they’re made out to be. The bony growth itself isn’t usually painful — it’s the tissue irritation around it that causes discomfort. With the right shoes, stretches, and self-care, most people can manage symptoms and stay active without needing surgery.