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Heel spur - treat well


from UXGO
July 18, 2019, 13:32 p.m.

If it pricks, stings and hurts strongly in the heel, a heel spur could be the perpetrator.

In the heel spur guide we have collected causes, symptoms and facts to inform you about the nasty foot companion. What heel spur treatments and exercises there are and what you can actually do for it by yourself, we will explain to you more detailed in the following text.

Heel spur sets

Release the pressure


Heel spur is not always automatically accompanied by heel pain. Pain occurs when the pressure on the bone becomes too great because the tendons pull on it too strongly. The pain receptors on the periosteum are triggered, microcracks develop in the connective tissue and, in the worst case, cause inflammation. The latter are mainly responsible for the pain.

It is therefore essential to relieve the pressure and to relieve, stretch and protect the bone and surrounding tendons and muscles. There are numerous exercises and measures for this.

Profilaxe - so that it doesn't get that far in the first place


Well, heel spurs aren't always homemade. Some of us have a genetic predisposition for it and tend to easily inflamed tendon and muscle attachments. In this case you may have a predisposition, but you are not helpless. On the contrary: those who are informed about the predisposition can prevent more specifically and consciously and deal with the heel spur treatment in time.

It is known that overloading the feet over a longer period of time often leads to heel spurs. We therefore have plenty of time to counteract the problem. Nowadays not everyone can simply quit their job and switch to an office chair. But each of us can get good shoes that support and relieve the foot in everyday life. It serves as a basis and supports the prevention in connection with an insole especially suitable for heel spurs. In addition, it is always a good idea to clarify such complaints with a specialist in order to identify and compensate for any incorrect positions or incorrect strain. This is often helped by an individually fitted insole, which incidentally fits perfectly into all of our comfortable, chic UXGO models.

What else you should pay attention to


Even if the foot is now supported by suitable shoes and, if necessary, individual insoles, this is no guarantee that the heel pain will disappear. Those who continue to subject their feet to overloading from long periods of walking and standing, overweight or extreme sporting strain may be able to slow down the process with good footwear, but not stop it completely. In the case of a family history of foot strain, it is always advisable to consult a specialist. Physiotherapy often helps to stretch and strengthen weak muscles and tendons.

Suitable footwear and warming up the muscles and ligaments before exercise is especially important for athletes. Extensive stretching and sufficient periods of rest between sports sessions are recommended.

If you are overweight, only weight reduction will help. This has many positive factors and prevents many diseases. The best way to lose weight in a healthy way and which sports activities can support you in this process best is something to discuss with your doctor and, in the anamnesis discussion, with a fitness trainer who can specifically address your needs and your initial weight.

Where does the pain of a heel spur come from?


A feeling as if you had stepped into a nail or as if you were walking over broken glass is probably the most commonly used metaphor by sufferers. The pain is often worst right after getting out of bed and after resting at night, so that it causes an excruciating start of the day.

The thorn-shaped heel spur is responsible for the name, but not for the pain, because the calcification itself has no pain receptors. In fact, the pain arises in the course of inflammation of the surrounding tissue in the region of the heel spur. This usually affects the plantar or Achilles tendon.

The good news is that you can relieve the pain and inflammatory processes with targeted heel spur exercises.

Help yourself - home heel spur exercises


1. push away pain

For this heel spur exercise look for a slightly conical object that is not too hard at the rounded tip, e.g. an avocado.

  • Sit down on the ground and touch your heel bone to hit the spot of the heel spur.
  • You carefully place the object with the tip and press lightly against the painful point of your heel bone.
  • Slowly build pressure on it.
  • You should quickly notice that the pressure pain is easing and the actual pain comes from the area around the heel spur.
  • You loosen the tendon pressure with the pressure of the cone for approx. 2 minutes.
  • Then take the cone with the tip and press along the inner instep, from the heel to the toes.
  • If you encounter painful areas, build up the pressure slightly until you feel a relaxation

The foot is now loosened and you will feel a direct change while walking. By loosening and relaxing the tendon and the muscle, the heel can regenerate itself again.

All UXGO models

Kira Kira
Hallux Schuh - beige Sneaker Leonie Leonie
Elena Elena
Meghan Meghan
Valentina Valentina
Pia Pia
Lucy Lucy
Hallux Schuh - rosa Sneaker Daisy Daisy
Grace Grace
Ruby Ruby
Scarlett Scarlett
Veronika Veronika
Sophia Sophia
Vanessa Vanessa
Greta Greta
Marlene Marlene
Hallux Schuh Stella Stella
Luna Luna
Marie Marie

Help from a professional


The heel spur exercises mentioned above are quick aids for in between. These may and should be repeated again and again to relieve the foot.

In the long run your doctor can always help you best. How did your heel spur develop, how can you specifically counteract it, which heel spur exercises are most effective for you and how far advanced or how large is the heel spur at all? Here the doctor determines the current state and degree of the spur with the help of an x-ray.

Anamnesis & Diagnosis

In the first turn, your doctor will discuss your medical history with you. Because the pain is usually easy to localize, a diagnosis can often be made directly. Furthermore, a x-ray is taken, on which it can be seen exactly if and how far developed a heel spur is. It is nevertheless important to inform your doctor about when, to what extent and in what form the pain has occurred. If there are improving circumstances, how does the pain affect you and what deficits do you have in everyday life? All this is important in order to be able to make a detailed diagnosis so that the right form of therapy for heel spur treatment can be chosen individually and promisingly.

Special heel spur treatment


1. X-ray radiation

Radiation therapy using low-dose X-rays may be recommended by a specialist to patients who have not achieved relief despite insoles, physiotherapy and painkillers.

2. extracorporeal shock wave therapy (ESWT)

Shock wave therapy is an innovative form of therapy in which the affected area is treated with high-energy sound waves in several sessions. It is very promising and leads to a strong reduction or complete disappearance of the pain.
However, it is still advisable to relieve the foot with insoles and exercises in addition to ESWT.
Since 30 July 2018, this therapy has been covered by the health insurance system. However, it must be proven that other measures were carried out for six months beforehand that did not lead to any improvement or relief. This means, among other things, insoles, heel raises, physiotherapy or stretching exercises.

3. acupuncture

Acupuncture may be considered when other therapies are not effective. It is a traditional chinese method based on energies and balance (yin and yang). Each part of the body has its own acupuncture points.
Before the treatment, an anamnesis interview is also conducted, in which the general state of health and well-being is also discussed in detail.
Within the first 5-10 sessions you will notice whether this form of therapy works for you. By then, the causes and symptoms should have partially or completely disappeared.

4. heel spur surgery

In the case of a heel spur, surgery is the exception. It rarely brings real improvement and is also risky. During the operation, part of the tendon plate is cut off. This takes the tension off the tendon and the pressure off the bone. Unfortunately, in some cases this can lead to a lowering of the arch of the foot afterwards and thus to a flat foot. Risks such as injury to nerves and tendons, infections and complications can occur as with all other operations. However, the surgical scar itself can cause a heel spur again. Therefore, it is advisable to focus on other therapy methods and support yourself with heel spur exercises.

Important notice:

This article contains only general information and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor. In case of foot pain, make an appointment with an orthopaedic surgeon, preferably with a chiropodist.

Here again briefly summarized


  • In case of foot malpositions or severe pain in the heel area, it is best to always consult a specialist.
  • An individually adapted insole relieves the foot in the case of a heel spur and can reduce the pain.
  • Good footwear is the be-all and end-all. Tip: Heel spur insoles fit perfectly into all of our comfortable UXGO shoes.
  • Integrate strengthening and stretching exercises for the muscles and ligaments in the foot into your daily routine. Physiotherapy can also help.
  • Weight reduction in case of overweight

  • Warming up, rest periods and stretching and loosening exercises are particularly important for athletes.

What always helps:

Go barefoot. The more varied the ground is, the better it is for our feet. It prevents defective positions and strengthens our blood circulation, muscles and tendons in the most natural way.