Foot

What It Is

Your feet take a lot of stress every time you walk, run or stand. Even though feet can handle a relatively heavy load, putting too much stress on them can push them over the limit. Exercising too much and standing on hard surfaces for too long can cause heel pain (NHS, 2025). If you give the heel enough rest, it will often settle: more than 90% of people with plantar fasciitis recover without surgery (AAOS, n.d.).

A heel spur is a bony growth on the bottom of the heel bone, where the plantar fascia attaches (Cleveland Clinic, 2021). Heel spurs are linked to plantar fasciitis, which is irritation of the plantar fascia, the band of tissue on the sole of the foot. A spur can develop in response to longstanding tension where the plantar fascia attaches to the heel bone, and spurs are also linked to walking (gait) problems (AAOS, n.d.; Cleveland Clinic, 2021). Spurs can be seen on an X-ray (AAOS, n.d.).

Importantly, most people who have heel spurs do not have heel pain. When a person with a heel spur does have heel pain, the pain usually comes from plantar fasciitis rather than from the spur itself (AAOS, n.d.; Cleveland Clinic, 2021).

Heel Spur Anatomy

The heel bone is known as the calcaneus. Attached to the bottom of the heel is the plantar fascia, a strong, ligament-like band of tissue in the sole of the foot that connects the heel to the front of the foot and supports the arch (AAOS, n.d.). One theory is that long-term pulling (traction) of the plantar fascia on its attachment to the calcaneus causes extra bone to form there, creating a heel spur (AAOS, n.d.). However, the exact cause of heel spurs is still debated, and several other theories exist (Kirkpatrick, Yassaie and Mirjalili, 2017). Heel spurs are more common with increasing age and body weight, and in people with plantar fasciitis (Kirkpatrick, Yassaie and Mirjalili, 2017).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Heel Spur

Heel pain linked to a heel spur is treated in the same way as plantar fasciitis (Cleveland Clinic, 2021). Stretching your calf muscles and plantar fascia is one of the most effective ways to relieve this kind of heel pain (AAOS, n.d.). I can show you suitable stretches and help with hands-on work, strengthening and footwear advice. See the My Approach tab for how I work.

1. Rest

Take the time to rest and allow the pain to settle. Reduce or stop activities that make the pain worse, especially those where your feet pound on hard surfaces, such as running (AAOS, n.d.). I can assess the problem with you to work out whether it is likely to settle on its own or needs further help.

2. Heel Pads and Ice

Soft heel pads and cushioned shoes can help to cushion the heel and ease the pain (AAOS, n.d.; NHS, 2025). Putting an ice pack (or a bag of frozen peas) wrapped in a towel on your heel for up to 20 minutes every 2 to 3 hours may also help (NHS, 2025).

3. Therapy

It is very important to seek help to reduce the pain and to check for any biomechanical problems in the lower limb and foot. I can help with this, as can a rehabilitation specialist, physical therapist or sports-related expert.

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Steroid (cortisone) injections: an injection into the plantar fascia to reduce pain and inflammation, which doctors may limit or avoid because it can weaken the plantar fascia (AAOS, n.d.).
Surgery: generally only considered when heel pain has not improved after a long period of non-surgical treatment; it usually involves releasing part of the plantar fascia, and the spur itself is not usually removed (AAOS, n.d.).

How I can help (see the My Approach tab)

Hands-on work for the calf and the sole of the foot

Stretching and strengthening for the calf and foot

Footwear, heel pad and taping advice

Tips

If you are overweight, losing weight puts less pressure on your feet, which may lower your risk of heel spurs (Cleveland Clinic, 2021) and help ease heel pain (NHS, 2025).
If you jog or run, choose soft surfaces like grass and tracks rather than hard surfaces like pavements (Cleveland Clinic, 2021).
Make sure to wear supportive shoes that fit properly, and replace old athletic shoes before they wear out (AAOS, n.d.).
Problems with walking (gait) can put extra strain on the heel (Cleveland Clinic, 2021).

Treatment

My Approach

When a heel spur comes with heel pain, it's usually the plantar fascia, the band of tissue along the sole of your foot, that is irritated, and a tight calf pulls on that band with every step. So I treat the whole back of the leg and the sole of the foot. My aim is to settle the pain, then build strength and flexibility so your feet cope with your activities again.

I start by asking about your activities, footwear and what brings the pain on, then assess how you stand and walk, how your foot and ankle move, and the strength and flexibility of your calf and foot.

When It's Sore

Leaving the heel itself mostly alone, with gentle work up the calf and leg
Cool applications in the clinic, and I'll show you how to use ice safely at home
Cutting back pounding on hard surfaces, with swimming or cycling to stay fit
Taping for short-term relief, and I'll show you how to tape it yourself
Help choosing cushioned shoes and soft heel pads

As It Settles

Warm applications, then myofascial and trigger point work through the calf and the small muscles of the foot, without pressing hard on the spur
Calf stretches with the knee straight and bent, and a sole stretch with your toes pulled back
Moving your ankle for a few minutes before standing up in the morning
Rolling your sole over a ball, towel scrunches, heel raises and balance work, with a home programme and a gradual return to sport

I'll also look at your walking and footwear, and help you work out whether a heel cup or insole would help and how to get one, pointing you to a chiropodist or podiatrist for a custom orthotic.

If you have diabetes or reduced feeling in your feet, I use lighter pressure and only mild warm or cool applications; at home, always test water temperature with your hand first.

What to Expect

Typical Course

Typical course: Most people come once or twice a week at first, then weekly, with a reassessment at about 4 to 6 weeks, then less often as they manage more on their own. Many people notice the pain easing within a few weeks of regular stretching and less load; this kind of heel pain usually settles over several months, and long-standing pain can take up to a year.

What I Focus On

Assessment

Calf & Sole Release

Stretching

Foot Strength

Footwear & Heel Cushioning

Please read

When to See a Doctor First

When to See Your Family Doctor or Nurse Practitioner

See your family doctor or nurse practitioner if your heel pain is severe or stopping you doing normal activities, is getting worse or keeps coming back, has not improved after 2 weeks of treating it at home, if you have tingling or loss of feeling in your foot, or if you have diabetes (NHS, 2025).

Sources

References

American Academy of Orthopaedic Surgeons (n.d.) Plantar fasciitis and bone spurs. OrthoInfo. Available at: https://www.orthoinfo.org/en/diseases--conditions/plantar-fasciitis-and-bone-spurs/ (Accessed: 7 October 2026).
Cleveland Clinic (2021) Heel spurs. Available at: https://my.clevelandclinic.org/health/diseases/21965-heel-spurs (Accessed: 7 October 2026).
Kirkpatrick, J., Yassaie, O. and Mirjalili, S.A. (2017) 'The plantar calcaneal spur: a review of anatomy, histology, etiology and key associations', Journal of Anatomy, 230(6), pp. 743–751. doi: 10.1111/joa.12607. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5442149/ (Accessed: 7 October 2026).
NHS (2025) Heel pain. Available at: https://www.nhs.uk/conditions/heel-pain/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooHeel Spur

What It Is

Heel Spur Anatomy

Self-Care & Treatment

How to Treat a Heel Spur

1. Rest

2. Heel Pads and Ice

3. Therapy

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

When It's Sore

As It Settles

Typical Course

When to See a Doctor First

When to See Your Family Doctor or Nurse Practitioner

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooHeel Spur

What It Is

Heel Spur Anatomy

Self-Care & Treatment

How to Treat a Heel Spur

1. Rest

2. Heel Pads and Ice

3. Therapy

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

When It's Sore

As It Settles

Typical Course

When to See a Doctor First

When to See Your Family Doctor or Nurse Practitioner

References

Related Conditions

Accessory Navicular Syndrome

Achilles Tendinopathy

Bunions

Cavus Foot (High Arches)

Book a session