Ida is a licensed physiotherapist with extensive experience in musculoskeletal conditions. She is responsible for Rehaboteket’s guidance and recommendations related to rehabilitation and injury management.
Living with a heel spur can affect both everyday life and exercise. The pain in the heel is often felt when walking, standing and taking the first steps in the morning. Although the discomfort can be long-lasting, there is a lot you can do to reduce the strain and make everyday life easier.
Do you want to understand what a heel spur is, common symptoms, and when you should seek medical attention? Read our heel spur Injury Guide for a medical overview.
Many people unknowingly aggravate their problems by the way their feet are stressed in their daily lives. Walking barefoot on hard floors provides minimal shock absorption and can increase pressure on the heel, especially when standing for a long time. Flat or worn-out shoes without adequate support can also contribute to increased stress on the plantar fascia. Another common mistake is to ignore the pain and continue as usual, which often leads to the irritation becoming longer-lasting. Small adjustments in everyday life can therefore make a big difference over time.
To reduce the strain on the plantar fascia, it is not about total rest, but about loading the foot smarter. Shoes with good shock absorption and arch support, even indoors, can relieve heel pain in everyday life. Varying between sitting, standing, and movement reduces the risk of one-sided strain, and during periods of more pain, it may be wise to avoid long walks on hard surfaces. By giving the foot regular recovery between load events, you create better conditions for healing.
Becoming completely sedentary is rarely a good solution for heel spurs. The right type of exercise can instead contribute to increased circulation and maintained strength and mobility. Gentle forms of exercise, such as cycling and swimming, put minimal strain on the foot, while strength training without impact can help keep the rest of the body strong. Mobility exercises for the calf muscles and soles are also important, as stiffness in these structures can increase the load on the heel. However, running, jumping and explosive movements should be avoided until the pain has subsided. Adaptation to daily form is crucial.
In the case of heel spurs, assistive devices can serve as a valuable complement to adapted loading and movement:
Some people also choose to tape their heels with Kinesio tape for temporary relief. This may provide short-term relief, but frequent taping can irritate or damage the skin. For long-term heel spurs, we therefore primarily recommend heel cups or inserts, which provide more lasting relief in everyday life.
Heel spurs are a common condition that often requires patience. By adjusting your daily routine, choosing the right type of exercise, and using aids correctly, you can reduce the pain and stay active – without making the problem worse.
Want to read more about symptoms, causes, and treatment? Visit our Injury Guide on Heel Spurs for in-depth information.
Advice at Rehaboteket does not replace medical assessment. In case of acute, increasing or prolonged pain, contact healthcare.
