Stabbing pain under your heel, especially with the first steps in the morning or after prolonged sitting. If you recognize this, you may be dealing with heel spur. It is one of the most common foot complaints in the Netherlands and particularly affects people who stand or walk for long periods daily. Fortunately, there are effective ways to relieve the symptoms, and insoles play an important role in this.
What is a heel spur?
A heel spur is a bony outgrowth on the underside of the heel bone. This outgrowth develops when the plantar fascia (the fibrous tissue under the foot) is under prolonged tension and pulls on the heel bone. Due to this continuous tension, the bone reacts by producing extra bone tissue, resulting in a small protrusion on the underside of the heel.
Important to know: the pain associated with a heel spur is not always caused by the bony outgrowth itself, but by the inflammation of the plantar fascia that accompanies it. This is also called plantar fasciitis.
How does a heel spur develop?
A heel spur develops due to prolonged overuse of the plantar fascia. Several factors increase the risk of developing a heel spur:
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Prolonged standing or walking on hard surfaces: healthcare professionals, people in logistics, and hospitality have an increased risk due to daily strain at work.
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Incorrect foot posture: with flat feet or overpronation, the foot rolls too far inward, putting extra tension on the plantar fascia. A high arch also increases the risk of heel spurs because the plantar fascia cannot stretch as much.
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Insufficient shock absorption in footwear: shoes without good cushioning provide little protection to the heel against the impact of each step.
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Overweight: extra body weight increases the load on the feet and thus increases the risk of plantar fascia inflammation.
- Age: with age, the plantar fascia becomes less elastic and therefore more susceptible to overuse.
What are the symptoms of a heel spur?
The most characteristic symptom of a heel spur is a sharp, stabbing pain on the underside of the heel. This pain is most severe with the first steps after getting up or after a period of rest, such as after prolonged sitting. After a few minutes of walking, the pain often subsides but returns after standing or walking for long periods.
Other common complaints include a dull ache in the heel throughout the day, tenderness when touching the underside of the heel, and in some cases, radiating pain to the sole of the foot.
How do insoles help with heel spurs?
Insoles can help with heel spurs in two ways. Firstly, they reduce direct pressure on the heel by providing extra shock absorption with each step. Secondly, they support the arch of the foot, which reduces tension on the plantar fascia.
For heel spurs, it is essential that the insole matches your foot type. For flat feet or overpronation, the foot needs an insole that supports the arch and brings the foot into a more natural position, which directly reduces the pull on the plantar fascia. For a high arch, an insole is needed that fills the arch and distributes pressure more evenly across the sole of the foot.
The 4Allbrands insoles are available in three arch variants: LOW for flat feet, MEDIUM for a normal arch, and HIGH for high arches, so that the support always matches your specific foot type. They are suitable for use in work and safety footwear without loss of certification.
What else can you do for a heel spur?
In addition to insoles, there are a number of supplementary measures that can help relieve heel spurs:
• Stretching the calf muscles and plantar fascia: regular stretching reduces tension on the plantar fascia and speeds up recovery.
• Good footwear: wear shoes with sufficient cushioning and support. Avoid flat shoes without support, especially on hard surfaces.
• Rest: give your feet a chance to recover by alternating periods of intensive use with rest.
If symptoms persist or worsen, consult a doctor or podiatrist. In severe cases, a heel spur may require additional treatment such as physiotherapy.
Preventing heel spurs at work
For people who stand or walk for long periods daily, such as healthcare professionals, logistics employees, or people in hospitality, prevention is just as important as treatment. The right insole in your work shoes or safety shoes reduces the daily strain on the heel and significantly lowers the risk of heel spurs.
Want to know more about which insole is suitable for heel spurs? View our heel spur insoles for a complete overview of the suitable 4Allbrands variants.
Also read our article insoles in work shoes: do you lose your certification? if you want to use insoles in work or safety footwear.