Are Heel Spurs Painful? Causes, Relief, and the Best Shoes to Help

Are heel spurs painful? Not always. Many people have heel spurs without feeling a thing, while others develop heel pain when tissues around the heel, particularly the plantar fascia, become irritated. The bony spur itself is often not the actual source of the pain.

Heel spurs are small bony growths that form around the heel bone, often after long-term stress on the foot. When pain does occur, it can feel sharp or aching and may be particularly noticeable with the first few steps after resting.

Heel spurs and plantar fasciitis often occur together, although they aren’t the same condition. If your pain feels worst first thing in the morning, check out our How to Get Relief from Plantar Fasciitis for practical ways to ease that ache.

I’ll be upfront — heel spurs aren’t one I’ve personally dealt with, unlike a fair few of the other things I write about here. But joints under strain, tissue irritation, and finding footwear that actually helps rather than makes things worse — that’s territory I know intimately from my own arthritis and joint replacements. The mechanics are different, but the underlying question is the same one I ask about my own feet constantly: is this shoe supporting the area that’s struggling, or adding to the problem? So this one’s built on solid research rather than lived experience with heel spurs specifically — honest, practical, and no false claims either way.

Affiliate disclosure: This article contains affiliate links. If you buy something through one of these links, I may earn a small commission at no extra cost to you.

What Are Heel Spurs?

A heel spur is a bony growth that develops around the heel bone. Heel spurs are often associated with repeated stress where tissues attach to the heel and are commonly seen alongside plantar fasciitis.

Heel spurs are usually identified on an X-ray, and many people have them without experiencing any symptoms. This is important because finding a heel spur doesn’t necessarily mean that the spur itself is what’s causing your heel 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?

Heel spurs can develop over time in response to repeated stress around the heel bone. They’re often associated with conditions such as plantar fasciitis, where the tissues attaching around the heel have been under repeated strain.

Several things can affect the amount of stress placed on the heel:

Footwear: Shoes that don’t provide enough cushioning, support or a suitable fit may make an already painful heel less comfortable.

Repetitive activity: Running, walking or spending long periods on your feet can repeatedly load the heel and plantar fascia.

Foot structure: Flat feet or very high arches can change the way pressure is distributed through the foot. If low or fallen arches are part of the problem, see our Flat Feet and Fallen Arches overview.

Body weight: Carrying more body weight increases the load placed through the feet and heels.

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.

When heel pain occurs alongside a heel spur, it may be associated with:

• Irritation of the plantar fascia, as seen with plantar fasciitis.
• Irritation of tissues around the heel.
• Repeated stress or overuse of the area.

This helps explain why some people with heel spurs have no symptoms at all, while others experience considerable heel pain. The size of the spur doesn’t necessarily tell you how painful the heel will be.

Common Symptoms Linked to Heel Spurs

Heel spurs themselves often cause no symptoms. When someone has heel pain alongside a spur, the discomfort may come from irritation of the plantar fascia or other tissues around the heel.

Symptoms can include pain or tenderness underneath the heel, discomfort after standing or walking for long periods, and pain that is particularly noticeable with the first few steps after resting.

Because these symptoms can have several causes, heel pain alone doesn’t tell you whether you have a heel spur.

Ways to Manage Heel Pain

Things you can try at home

If your heel pain is mild, simple measures may help make it more comfortable:

• Reduce or temporarily avoid activities that aggravate the pain.
• Apply a wrapped cold pack to the heel for short periods to help ease discomfort.
• Wear supportive, cushioned footwear rather than walking barefoot on hard floors.
• Insoles or heel cups may provide additional cushioning or support for some people.
• Gentle calf and plantar fascia stretches may help when plantar fasciitis is contributing to the pain.

When to get professional advice

If heel pain is severe, keeps returning or isn’t improving with sensible self-care, speak to your GP, podiatrist or physiotherapist. They can help establish what’s actually causing the pain and advise on appropriate treatment.

Depending on the cause, treatment may include exercises, footwear or orthotic advice and other therapies. Surgery for heel spurs is uncommon and is generally only considered when persistent symptoms haven’t responded to other treatment.

What I’d Actually Look For

If your shoes have enough room, a cushioned heel cup is one inexpensive option for adding a little extra padding underneath and around a sore heel.

The Welnove gel heel protector cups are one example I’ve found on Amazon. They’re designed to sit inside the shoe and provide additional cushioning around the heel.

Check Welnove gel heel cups on Amazon

A quick fit tip: A heel cup takes up some of the space inside your shoe and raises your heel slightly. If your shoes are already snug, adding one can make them feel tighter or alter how securely your heel sits in the shoe. Make sure you’ve got enough room before buying.

Why the Right Shoes Matter

Footwear won’t remove a heel spur, but the right shoes can make a painful heel considerably more comfortable. It’s the same principle I rely on for my own feet, even though the specific condition is different — good cushioning, support and a proper fit can make a huge difference to how comfortable walking feels.

For heel pain, I’d look for:

• Cushioned midsoles to soften impact under the heel.
• A secure heel counter to help keep the rear of the foot stable.
• Suitable arch support for your individual foot shape.
• Enough width and depth so the shoe fits without squeezing your foot.

Reducing Stress on Your Heels

You can’t necessarily prevent a heel spur from developing, but looking after your feet may help reduce some of the repeated stress that contributes to heel pain.

• Replace shoes once the cushioning or support has noticeably worn down.
• Choose footwear that suits the activity and feels comfortable under the heel.
• Build up new walking or exercise routines gradually rather than suddenly increasing the load on your feet.
• Warm up before exercise and include gentle calf and foot stretches where appropriate.
• If an activity repeatedly causes heel pain, don’t simply keep pushing through it.

Frequently Asked Questions About Heel Spurs

Are heel spurs painful?

Not always. Many heel spurs cause no symptoms at all. When heel pain occurs alongside a spur, irritation of the plantar fascia or other tissues around the heel may be contributing to the discomfort.

How do I know if I have a heel spur?

Symptoms alone can’t tell you whether you have one. Heel spurs are usually identified on an X-ray, and many are discovered while investigating heel pain from another cause.

What’s the difference between a heel spur and plantar fasciitis?

A heel spur is a bony growth around the heel bone. Plantar fasciitis affects the plantar fascia, the strong band of tissue running underneath the foot. They commonly occur together, but they’re not the same thing.

Do heel spurs go away?

The bony growth itself generally remains, even when the pain improves. Treatment is therefore usually aimed at managing the cause of the heel pain rather than simply trying to get rid of the spur.

What type of shoes are best for heel pain?

Look for shoes with good cushioning under the heel, a secure fit and suitable support for your foot shape. Avoid assuming that softer is always better — the shoe still needs to hold your foot comfortably and securely.

Can heel cups or insoles help?

They may help some people by providing additional cushioning or changing how pressure is distributed under the foot. Remember that an insole or heel cup also takes up space inside your shoe, so check that your footwear still fits properly after adding one.

Should I avoid walking with heel pain?

Not necessarily, but repeatedly pushing through an activity that makes the pain significantly worse isn’t a good idea. If you’re unsure how much activity is appropriate, particularly if the pain is persistent or severe, seek professional advice.

Do heel spurs need surgery?

Usually not. Surgery is uncommon and is generally considered only for persistent symptoms that haven’t responded to appropriate non-surgical treatment.

Can heel pain come back?

Yes. Even when symptoms improve, heel pain can return if the tissues around the heel become irritated again. The presence of the spur itself doesn’t necessarily determine whether the pain will return.

When should I see a doctor about heel pain?

Seek medical advice if your heel pain is severe, worsening, keeps returning, follows an injury or isn’t improving with sensible self-care. You should also seek advice if you’re unsure what’s causing the pain rather than assuming that a heel spur is responsible.

The Bottom Line

Heel spurs aren’t always the villains they’re made out to be. Plenty of people have them without any pain at all, and when heel pain does occur, the tissues around the heel — particularly the plantar fascia — may be part of the problem.

That’s also why I wouldn’t assume that heel pain automatically means you have a heel spur. If the pain is persistent, severe or getting worse, it’s worth finding out what’s actually causing it.

Footwear can’t remove a heel spur, but good cushioning, suitable support and a proper fit may make a painful heel much more comfortable. And if you decide to try a heel cup or insole, remember my usual warning: whatever you put inside a shoe takes up space, so the fit still matters.

Medical disclaimer: This article is for general information only and isn’t a substitute for medical advice, diagnosis or treatment. If you have severe, persistent or worsening heel pain, or you’re unsure what’s causing it, speak to your GP, podiatrist or physiotherapist.

About Sue Holland
Sue writes WiderFittingShoes.com from first-hand experience of finding footwear for wide and difficult-to-fit feet. After two hip replacements, two ankle replacements and years of dealing with arthritis, swelling and feet that don’t always behave the same from one day to the next, she shares the practical things she’s learned about shoe fit, width and comfort.

Sources and Further Reading

• NHS — Heel pain: General guidance on causes of heel pain, self-care, footwear and when to seek medical advice.
• NHS — Plantar fasciitis: Symptoms, causes and ways to manage plantar heel pain, including footwear, insoles and heel pads.
• Royal National Orthopaedic Hospital — A Patient’s Guide to Inferior Heel Pain: Explains plantar heel pain and the relationship between plantar fasciitis and heel spurs.