WHAT IS A HEEL SPUR?
Foot pain often seems harmless, until it suddenly dominates your daily life. Every step becomes a reminder that something is wrong. Often behind it is an irritation of the plantar fascia, the strong band of tissue on the sole of the foot.
If this structure is overloaded for a long time, a so-called heel spur (plantar fasciitis) can develop. Small calcifications form at the tendon attachment, a bony outgrowth as the body's reaction to constant stress.
The body is trying to "stabilise" the stressed area. But this very adaptation can increase pain, usually right at the heel, where every step begins.
WHAT SYMPTOMS OCCUR?
A heel spur rarely appears suddenly, but develops gradually, and can make itself clearly felt in daily life.
Typical signs are:
- stabbing pain under the heel or on the sole of the foot
- discomfort under load (walking, standing, running)
- stronger pain after a long working day
- start-up pain in the morning ("the first steps are the worst")
- pain when the foot rolls off, especially when running or jumping
Many people describe a feeling as if the foot "doesn't let go properly". Interestingly, the pain doesn't come directly from the bony spur, but from the irritated plantar fascia and the surrounding tissue.
TYPICAL CAUSES
A heel spur almost never arises from a single moment, but from many small overloads over time.
Common causes are:
- standing for long periods at work
- repeated sporting load (especially running, jumping)
- unsuitable footwear
- monotonous load without variety
Risk factors:
- lack of exercise
- being overweight
- tight calf muscles
- an Achilles tendon with poor load tolerance
- lack of recovery for the sole of the foot
THE FOOT AS THE FOUNDATION OF YOUR BODY
It is often underestimated how much load our feet carry every day. They are the foundation of every movement, and affect the knees, hips and even your whole posture.
Did you know?
When standing, your heel carries about ¼ of your body weight. Over a long day, several tonnes of load act on your feet.
That is exactly why it is so important to look early when pain develops, before it settles in.
BAREFOOT RUNNING, SHOES & INSOLES
Our feet are made for variety, not for the same hard surfaces all the time.
Walking barefoot can help:
- it activates the foot muscles
- it improves perception (sensorimotor control)
- it promotes circulation
- it strengthens natural load tolerance
For shoes, the following applies:
- flat, stable shoes without a heel
- sufficient cushioning
- targeted insoles for foot deformities (fallen arches, flat feet)
At the KINEO Runners Lab, we help you find the right solution for your foot, individually and functionally.
HOME REMEDIES FOR HEEL SPUR
In acute phases, the foot can react very sensitively. Targeted relief often helps here.
Cold
- Cool pack (always wrapped in a cloth)
- 10–15 minutes of application
- relieves pain and reduces inflammation
Also possible:
- Peppermint oil
- Menthol
- Camphor
- Arnica ointment (anti-inflammatory and reduces swelling)
Cold or heat?
- Cold: for acute pain and inflammation
- Heat: for chronic symptoms or muscle tension
Many people have to find out individually what helps them more.
MOVEMENT & TRAINING WITH A HEEL SPUR
Even if every step can be uncomfortable, complete rest is rarely the solution.
The foot needs movement, but the right kind.
Monotonous load often makes the symptoms worse. That is why variety is crucial:
- Running (adapted)
- Swimming
- Cycling
- Strength training
- sensorimotor training
Cross-training helps to take strain off the foot without immobilising it.
STRETCHING EXERCISES FOR HEEL SPUR
Targeted stretching is one of the most important building blocks of treatment, it takes tension off the plantar fascia and relieves the whole foot chain.
1. Calf stretch ("wall lean")
- Hands against the wall
- affected leg back, heel stays on the floor
- front leg slightly bent
- lean your body forward
- hold the stretch in the lower leg
2. Plantar fascia stretch
- while sitting, take hold of your foot
- gently pull your toes towards your body
- feel the stretch on the sole of the foot
- hold for a few seconds
3. Fascia massage with a tennis ball
- place your foot on a tennis ball
- slowly build up pressure
- small rolling movements
- release localised tension in a targeted way
TRAINING FOR HEEL SPUR
Movement is possible even with pain, and often crucial for improvement.
The aim is to:
- strengthen the calf muscles
- take strain off the sole of the foot
- increase load tolerance step by step
- prevent relapses
Structured, individually adapted training can make the difference between persistent pain and lasting improvement.
WHAT KINEO PHYSIOTHERAPY DOES FOR HEEL SPUR
Heel pain rarely arises by chance, it always has a cause. That is exactly where therapy starts.
1. Understanding where the symptoms come from
It starts with a thorough analysis:
- When does the pain occur?
- Which loads play a role?
- How does your foot move in daily life?
With our KINEO 5D running lab in Seefeld, we analyse your gait and running pattern to make faulty loading visible.
2. Treating the acute phase
Depending on the findings, we use:
- Shockwave therapy
- Pain reduction
- Improving circulation
3. Treating the tissue in a targeted way
- Trigger point therapy
- Dry needling
- Treatment of the calf and foot muscles
4. Active build-up
- individual exercise programme
- Stretching & strengthening
- sensorimotor training
- gradual build-up of load
You decide:
- Home training
- or training in medical training therapy (MTT) in Thalwil, Wipkingen or Escher Wyss
The aim is not just less pain, but a foot that carries you reliably through your daily life again.
FAQ: HEEL SPUR
1. Does a heel spur go away by itself?
The bony spur often remains. What matters, though, is the irritation of the plantar fascia, and this can improve markedly or settle completely with targeted therapy.
2. Why is the pain strongest in the morning?
After the night, the tissue has less blood flow. The first steps stretch the plantar fascia abruptly, which triggers the typical start-up pain.
3. Should I rest or keep moving?
Neither complete rest nor overloading is ideal. What matters is an adapted, controlled load with targeted training.
4. Which shoes make sense?
Flat, stable shoes with good cushioning are usually best. For foot deformities, individually fitted insoles help.
5. How long does healing take?
That varies. Many cases improve within weeks to months, the cause, load management and consistent therapy are what matter.
