Heel spurs are small, bony growths that form on the underside of the heel bone. They develop over time from chronic strain on the foot muscles and ligaments, often where the plantar fascia attaches to the heel. This condition frequently occurs alongside plantar fasciitis, which is the inflammation of the thick band of tissue running across the bottom of the foot. While the bony spur itself may not always be the source of pain, the irritation and inflammation of surrounding soft tissues are what cause the sharp discomfort felt when standing or walking. Selecting the correct footwear is essential to alleviate this pain and reduce inflammation by minimizing stress on the heel.
Essential Shoe Features for Managing Heel Spurs
Optimal footwear must incorporate specific mechanical elements designed to support the foot’s structure and reduce impact forces. A deep, stabilized heel cup helps cradle the heel’s fatty pad, which is the body’s natural shock absorber, providing both cushioning and stability while preventing excessive movement. This deep cup also helps maintain the correct alignment of the heel bone upon ground contact, reducing shearing forces that aggravate the spur site.
Robust arch support is necessary to distribute weight evenly across the foot, taking tension off the plantar fascia and its attachment point at the heel. The support should be contoured and firm enough to prevent the arch from collapsing, a common biomechanical issue that overstretches the plantar fascia. Additionally, the shoe needs adequate midfoot rigidity, which can be assessed by the “twist test.”
If a shoe can be easily twisted or folded in half, it lacks the necessary structural shank to stabilize the foot. A rigid shank provides a stable platform for the arch and midfoot, limiting strain on the plantar fascia during the walking cycle. Proper cushioning and shock absorption, often achieved through materials like EVA or polyurethane in the midsole, minimize the impact delivered to the heel bone with every step. These materials compress to absorb the force of impact, protecting the heel and surrounding tissues from microtrauma.
Recommended Footwear Categories
The mechanical principles of cushioning, support, and stability are best embodied in certain footwear categories prioritized for daily wear. Athletic shoes, particularly those designed for walking or running, are widely considered the standard for individuals with heel spurs. These shoes are engineered with highly cushioned midsoles and deep heel cups, providing superior shock absorption and motion control. They inherently include the firm heel counter and rigid shank necessary to stabilize the foot and reduce stress on the plantar fascia.
For professional or formal settings, supportive work and dress shoes are available that incorporate these features discreetly. These shoes should feature a structured sole, often with a slight heel elevation of about one inch, which helps relieve tension on the Achilles tendon and plantar fascia. Look for brands that offer removable footbeds, allowing for the substitution of a more supportive insert or custom orthotic.
Indoor footwear, such as supportive sandals or slippers, is also important, as going barefoot on hard surfaces can instantly increase heel pain. A good indoor shoe should have a contoured footbed with built-in arch support and a cushioned sole, even if it is an open-backed style. Wearing supportive footwear consistently, even for short periods around the house, prevents the heel from being subjected to unprotected, high-impact forces.
Footwear That Can Aggravate Heel Spur Pain
Certain types of shoes should be avoided because they counteract the goal of reducing stress and providing stability to the heel. Footwear with an extreme lack of support, such as ballet flats or canvas sneakers with thin, flexible soles, offers no cushioning or arch contouring. These shoes allow the foot to flatten and the plantar fascia to overstretch, significantly increasing tension at the heel attachment site. Worn-out athletic shoes also offer diminished protection as their supportive structures degrade over time.
High-heeled shoes are problematic because they force the foot into an unnatural position, shortening the calf muscles and increasing strain on the plantar fascia. This shift in weight distribution places excessive pressure onto the forefoot and heel, exacerbating heel spur symptoms. Similarly, shoes with thin, highly flexible soles, like traditional flip-flops, offer inadequate cushioning and require the toes to grip the shoe, further straining the inflamed plantar fascia.
Using Inserts and Orthotics for Enhanced Support
Inserts and orthotics are supplementary devices used inside shoes to provide targeted support and cushioning when a shoe’s built-in support is insufficient. Over-the-counter (OTC) inserts are mass-produced, widely available, and generally composed of gel or foam for general cushioning and shock absorption. These inserts are an effective first step for minor discomfort or for supplementing shoes that lack a small amount of cushioning.
For persistent pain or structural foot issues, custom-made orthotics are a more specialized solution. Unlike generic inserts, custom orthotics are prescription medical devices made from a mold or scan of the individual’s foot, ensuring a precise match to unique contours and biomechanics. A podiatrist prescribes these devices to correct specific gait abnormalities, offload pressure points, and provide rigid, long-term support, improving foot function for chronic conditions like painful heel spurs.