How Do You Get Rid of Spurs in Your Heel?

Heel spurs are bony growths that develop on the underside of the heel bone, often as a result of long-term strain on the foot muscles and ligaments. They are commonly associated with plantar fasciitis, a condition that involves inflammation of the plantar fascia—a thick band of tissue that runs along the bottom of the foot. While heel spurs themselves may not always cause pain, when they do, they can make walking or standing uncomfortable. If you’re dealing with heel spur pain, there are several treatment options available to help relieve symptoms and promote healing.

Start With Conservative Treatments

In most cases, non-surgical treatments are very effective in managing heel spur symptoms. The goal is to reduce inflammation, relieve pressure on the heel, and prevent further irritation.

1. Rest and Ice

Reducing activity can give your heel time to heal. Avoid high-impact exercises like running or jumping, and apply ice to the affected area for 15–20 minutes several times a day to decrease inflammation.

2. Supportive Footwear and Orthotics

Wearing shoes with proper arch support and cushioning can significantly reduce heel pain. Custom orthotics or over-the-counter inserts designed for heel support can help distribute pressure more evenly and minimize stress on the plantar fascia and heel bone.

3. Stretching and Physical Therapy

Tight calf muscles and a stiff plantar fascia can contribute to heel spur pain. Daily stretching of the calves, Achilles tendon, and plantar fascia can improve flexibility and reduce strain. A physical therapist can also guide you through exercises to strengthen the foot and improve biomechanics.

4. Anti-Inflammatory Medications

Over-the-counter NSAIDs like ibuprofen or naproxen can help reduce pain and swelling. These medications are most effective when used in combination with other conservative therapies.

5. Night Splints

Wearing a night splint can keep the foot in a gently stretched position while you sleep, which may help reduce morning heel pain often associated with heel spurs and plantar fasciitis.

Advanced and Medical Treatments

If pain persists after several months of conservative care, your doctor may recommend more advanced treatments.

1. Corticosteroid Injections

These injections can provide temporary relief by reducing inflammation in the surrounding soft tissues. However, they are used sparingly due to potential side effects like weakening of nearby tissues.

2. Shock Wave Therapy

Extracorporeal shock wave therapy (ESWT) uses sound waves to stimulate healing in the heel tissue. It is a non-invasive option that can be effective for chronic heel pain that hasn’t responded to other treatments.

3. Surgery (As a Last Resort)

Surgical removal of the heel spur is rarely necessary but may be considered if all other treatments have failed and the pain is severe. During surgery, the spur is removed, and sometimes the plantar fascia is released to relieve tension. Recovery can take several weeks to months, and it is typically reserved for patients with long-term, debilitating symptoms.

Getting rid of heel spurs usually does not require surgery. In most cases, rest, proper footwear, stretching, and supportive devices can relieve pain and allow the body to heal. With consistent treatment, many people experience significant improvement within a few months. If conservative measures aren’t enough, your doctor may suggest advanced therapies or surgical options. If you're struggling with persistent heel pain, it's a good idea to see a foot and ankle specialist to create a personalized treatment plan and get back on your feet comfortably.