Understanding Heel Spurs: Symptoms and Management

Growing up in Melbourne, I spent countless weekends barefoot at the local footy club, running on hard ground without a care in the world. It wasn’t until I became a podiatrist that I realised just how much wear and tear those carefree days could inflict. One common issue that quietly builds over time is heel spurs.

Heel spurs are tiny calcium deposits that form a bony bump under the heel bone. They often fly under the radar—many Aussies are walking around with heel spurs right now without even knowing it. Trouble only starts when inflammation kicks in, often making every step feel like a sharp jab under the foot.

Heel spurs usually develop over months or even years. They’re not an overnight drama. Often, they’re the result of long-term pressure and stress on the heel – something I see all the time in patients who spend long hours standing on concrete floors, tradies in steel-caps, and netball players pivoting on hard courts.

Tip: Here in Victoria, concrete-heavy workplaces, seasonal barefoot walks on hot sand, and busy active lifestyles all contribute to heel problems. Our climate also means we’re often switching between thongs and boots, which can confuse the foot’s natural support needs.

So, what exactly is going on?

Heel spurs form when repetitive strain irritates the tissues that anchor into the heel bone. Your body, trying to protect itself, deposits extra calcium at the site – a bit like a callus inside the body. Unfortunately, that “protection” can turn into a source of ongoing pain.

What Causes Heel Spurs? (And Why They Sneak Up on You)

When a patient limps into the clinic clutching their heel, they’re often convinced they’ve “suddenly” developed a problem. But truth be told, heel spurs rarely happen overnight. They build quietly over time, like an unwelcome tenant you didn’t notice moving in.

Over the years, treating everyone from Auskick kids to marathon runners, I’ve seen some clear patterns in what sparks heel spurs. If you can spot the risks early, you’re halfway to avoiding the drama.

Here’s what tends to trigger them:

• Repetitive Stress: Regular pounding on hard surfaces — think tradies on building sites, nurses doing long hospital shifts, or athletes pounding the pavement — can overload the heel’s soft tissues.
  
• Plantar Fasciitis: Probably the most common culprit. Chronic irritation of the plantar fascia (that thick band under your foot) encourages the body to lay down extra bone in defence.
  
• Dodgy Footwear: I’ve lost count of how many patients rock up in shoes that look stylish but offer about as much support as a soggy paper bag. Thin soles, worn-out runners, and high heels can all fast-track spur development.
  
• Awkward Walking Patterns: If your foot rolls in (pronates) too much or you favour one side, your body compensates by putting uneven pressure on the heel.
  
• Ageing: As we get older, our ligaments lose their stretch, and the natural cushioning under the heel thins out. It’s a perfect storm for issues like heel spurs.
  
• Excess Weight: Carrying extra kilos ramps up the pressure on your feet, especially the heels. Every step sends more force through the plantar fascia, setting the stage for problems.
  

Top Causes of Heel Spurs

Heel Spur Symptoms: What to Watch For

You might be surprised to hear this, but some people walk around for years with heel spurs without feeling a thing. It’s only when inflammation flares up that the real trouble starts.

Take Sarah, a 42-year-old teacher from Melbourne’s eastern suburbs. She came limping into our clinic after noticing sharp, stabbing pain under her heel each morning. She thought it was “just old age” kicking in. Turns out, her heel spur had been building quietly for years.

Knowing what to look for early can make a world of difference. Here’s how heel spur symptoms usually show up:

1. Pain and Discomfort

• Type of Pain: Most people describe it as a sharp, stabbing pain, like stepping on a small rock inside your shoe. Others feel a deep, dull ache that just drags them down by the end of the day.
  
• When It Strikes:
  
  • First thing in the morning: The classic. That first step out of bed can feel like stepping onto a knife.
    
  • After long rests: Sitting through a meeting or watching a movie, then standing up, same jolt of pain.
    
  • After exercise: Particularly if you’ve been running, walking long distances, or doing anything high impact.
• Where You Feel It: Right under the heel, but the ache can also travel along the arch if plantar fasciitis is part of the mix.
  

2. Physical Changes

You might spot these subtle signs too:

• Swelling: Around the bottom or back of the heel. Shoes might start to feel snug.
• Warmth: A slight heat radiating from the sore area.
• Redness: Mild redness can pop up when inflammation is strong.
  

3. Aggravating Factors

Certain things make heel spur symptoms worse. Common triggers I see:

• Shoes with poor support, like thin-soled sneakers, old runners, or fashion shoes.
• High-impact activities — running, jumping, or even long walks on hard ground.
• Carrying extra weight adds extra load through the heel with every single step.
  

Managing Heel Spurs: What Actually Works

If you’re waking up every morning feeling like you’ve stepped onto a drawing pin, don’t just grit your teeth and hope it’ll go away. Heel spurs need proper attention — and the earlier, the better.

When I first saw Daniel, a 37-year-old warehouse supervisor from Geelong, he was hobbling badly after ignoring heel pain for months. Within a few targeted steps — literally and figuratively — we had him back on his feet without wincing at every step.

Here’s what to do if you suspect you’ve developed a heel spur:

1. See a Podiatrist (Like Yesterday!)

Heel pain isn’t something to “push through.” A trained podiatrist can properly diagnose whether you’re dealing with a heel spur, plantar fasciitis, or something else entirely.
X-rays or ultrasound imaging can confirm the culprit and rule out other nasties like stress fractures.

2. Footwear First

Your shoes can make or break your recovery:

• Supportive Shoes: Look for strong arch support, shock-absorbing soles, and a snug heel fit. Good brands include Asics, Brooks, and New Balance (think structure, not style).
  
• Avoid High Heels and Flats: Both can destroy your foot’s natural alignment. I always tell patients, “If it feels like walking on cardboard or stiletto stilts — it’s doing you no favours.”
  
• Use Orthotics: Custom or semi-custom inserts help distribute pressure evenly and calm that cranky heel down.
  

3. Home First-Aid Plan

Small changes at home can ease the sting:

4. Physical Therapy

A skilled therapist can guide you through exercises to gently strengthen your arch and calf muscles. It’s all about restoring balance — and getting you back to moving pain-free.

5. Medication & Advanced Care

• Pain relief: Non-steroidal anti-inflammatories (like ibuprofen) can help, but always under advice.
• Shockwave therapy: A great non-invasive option we use regularly at Well Heeled Podiatry to stimulate healing in stubborn cases.
• Surgery: Rare. Only considered if pain is severe and other treatments haven’t helped after several months.

Preventing Heel Spurs: Set Your Feet Up for Success

When I chat to patients during treatments, one thing always comes up: “I wish I’d done something sooner.”

The good news? Preventing heel spurs is often simpler than fixing them once they flare up. Small changes today can save you months of hobbling later.

Jack, a 34-year-old Auskick coach from Bayside, learned that lesson the hard way. After coaching barefoot on hard grass every weekend, he found himself sidelined with stabbing heel pain. Now he’s the first one warming up properly — and even better, he’s teaching the kids good habits early too.

Remember: Prevention is easier, cheaper, and less painful than trying to undo months of damage.

Your heels carry you through life — treat them like they matter. 🌟

How to Keep Your Heels Happy

Choose the Right Shoes:

• Stick to footwear with proper arch support and cushioning.
  
• Avoid cheap thongs or ballet flats for long walks (save them for short trips to the beach or shops).
  

 Rotate Your Footwear:

• Don’t wear the same shoes every single day.
  
• Let them rest and recover too — much like your muscles!
  

Maintain a Healthy Weight:

• Every extra kilo adds extra force through your heels.
  
• Staying within a healthy weight range massively reduces your risk.
  

Warm Up Before Activity:

• Stretch your calves, ankles, and arches before hitting the pavement or court.
  
• Even five minutes can make a difference.
  

Strengthen Your Feet:
Simple exercises can go a long way:

• Toe curls with a towel.
  
• Heel raises (standing on tiptoes slowly).
  
• Rolling a ball under the foot for 2–3 minutes each night.
  

Take Breaks if Standing Long Hours:

• If you’re on your feet all day (nurses, tradies, retail workers – I’m looking at you!), sit down when you can.
  
• A squishy mat underfoot can also ease pressure if you’re stuck standing.
  

Stay Hydrated:

• Your tissues stay more elastic and resilient when you’re well hydrated, especially in hot Aussie summers.
  

Regular Podiatry Check-Ups:

• Especially if you’ve had plantar fasciitis, Achilles issues, or foot injuries before.
  
• Catch small problems before they turn into major ones.

Your First Step Towards Pain-Free Living

Heel spurs might start small, but they can drag you down if you leave them unchecked. The key is knowing the warning signs and acting early — before that morning stab of pain becomes a constant companion.

At Well Heeled Podiatry, I’ve helped hundreds of Aussies, from busy tradies to spirited Auskick coaches, walk away from heel pain with confidence. Whether it’s through hands-on therapies like foot mobilisation, custom orthotics, shockwave treatment, or simply smart footwear advice, there’s always something we can do to help.

If you’re waking up stiff, feeling that sharp jab under your foot, or noticing swelling around your heel, don’t put it off. Even if the pain seems minor now, getting the right advice early can make all the difference.

Book in for an assessment — even a simple foot check can catch problems early and keep you moving pain-free. You deserve to get back to doing the things you love — whether that’s walking the dog, chasing after the kids, or smashing out a few laps around Albert Park Lake without worrying about every step.

👉 Need help? Contact Well Heeled Podiatry today and get back on your feet, stronger than ever.