Heel spurs are often caused by the tendon attachment under the foot being put under more strain than it can handle. Once the pain has set in, it can easily flare up again if you don't adjust your daily habits. The key is to combine gradual endurance building with small changes that reduce pressure on the heel.
If you want to read more about heel spurs, symptoms, and underlying causes, we recommend our Heel Spurs Injury Guide.
Why does the pain come back?
Relapses are almost always associated with sudden increases in step count, changing to harder surfaces, or shoes that provide insufficient support. Stiff calf muscles and a tight connective tissue plate under the foot can also contribute. Periods of sitting still, weight changes, or a lot of barefoot walking on hard floors make the tissue less prepared for stress. Therefore, think of the heel as a structure that thrives best with regular, small doses of movement rather than a few but strong peaks.
Shoes and surfaces
Start by checking your shoes. They should have:
- Firm heel grip keeps the foot centered
- Spacious toe box so the forefoot can spread naturally
- sole that is difficult to twist and bend in the middle
A removable insole makes it easy to try shock-absorbing inserts or a heel cup that gathers the heel cushion under the heel. For recurring problems, individually shaped shoe inserts can provide more even load, especially in work shoes. Replace worn shoes in time and alternate between two similar pairs so that the material has time to regain its springiness. For longer walks, choose forest paths, gravel or a running track before concrete and reduce barefoot time on hard floors if you notice increased soreness.
Exercises that strengthen the foot
It's better to exercise short and often than infrequently and for long periods of time. The goal is to increase circulation, stretch the connective tissue, and strengthen the calves and arches of the feet without irritating the heel.
- Place a cold bottle on the floor and roll it slowly under your foot for a minute after a long day.
- Stretch your calves daily. Stand against a wall with your back knee slightly bent and press your heel down. Hold for 15 to 30 seconds, repeat three times.
- Sit and gently stretch your toes with your hands until they extend under your foot.
- Start with double-legged toe raises on a flat floor. When you feel stable, move on to toe raises on one leg and finish with a slow lowering from the toe onto a step.
- Sit with your entire foot on the floor, pull the ball of your foot towards your heel without curling your toes.
The pain during or immediately after exercise should be moderate and subside within a day. If it persists, reduce the number of repetitions or take an extra day of rest. In case of persistent discomfort, a physiotherapist can adjust the dose or supplement with taping.
See our products for heel spurs
The road back to walking and running
Increase the distance gradually. Wait with running until you can walk at a normal pace without pain. When everyday walking works, start with short running sequences, for example, one minute of jogging followed by two minutes of walking. Evaluate the next day. If your heel responds well, extend the total time by about ten percent per week, no more. During the escalation, cycling or swimming is a gentle alternative for fitness. Before a session on hard ground, warm up with a few minutes of brisk walking and a gentle calf stretch to reduce starting soreness.
If you want to understand more about the symptoms, causes and treatment of heel spurs, we recommend our Heel Spur Injury Guide.
If you would like help choosing the right support or relief, you can see our heel spur protectors or contact our physiotherapist for personal advice.
