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Heel spur

The 10 ultimate tips for healthy, pain-free heels

Your heel hurts and every movement becomes agony — these are typical symptoms of a heel spur, which often catches sufferers by surprise. This small bony growth usually develops from prolonged strain and can greatly impair quality of life. But there is hope: with targeted measures the pain can often be significantly reduced. Find out here how to achieve this and what you should know.

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Temporary rest for the foot
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Give your foot a rest when you have acute heel pain. Avoid strenuous activities to prevent further irritation of the tendons and to support the healing process.

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Heel pads to relieve pressure
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Use heel pads in your shoes. These soft cushions reduce pressure on the painful heel and help the inflammation subside.

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Use custom orthotic insoles
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In the long term, custom-made orthotic insoles can help support your feet properly and relieve the tendons. Discuss the appropriate treatment with your doctor or orthopaedist.

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Painkillers and anti-inflammatory agents
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In the acute phase, painkillers or anti-inflammatory ointments can relieve symptoms. Use these medications after consulting your doctor.

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Physical therapies for pain relief
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Shockwave or ultrasound therapy can be used specifically to relieve pain. These methods promote blood circulation and support healing.

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Targeted physiotherapy
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Learn specific stretching and strengthening exercises for the foot muscles and tendons. These improve load tolerance and reduce inflammation.

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Surgery only as a last resort
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Surgery is rarely recommended, only if all other measures fail. Usually part of the plantar fascia is cut. However, this can have side effects such as a flat foot.

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Regular shoe replacement
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Replace your running shoes regularly. Worn-out shoes do not provide sufficient cushioning and increase the risk of a heel spur.

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Choose suitable, comfortable footwear
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Wear shoes with a soft, well-fitting footbed and avoid excessively high heels or very flat soles to relieve the heel as much as possible.

Prefer soft surfaces

When exercising or walking, choose soft surfaces such as grass or forest trails. Hard surfaces like asphalt increase pressure on the heel and can cause discomfort.