Heel spurs can be extremely painful. They are caused by excessive tension on the plantar fascia, part of the arch, at its insertion on the calcaneous bone. Proper shoes may reduce this irritation, allowing you to continue running with decreased pain.
Arch Support
Supporting your arch will decrease stress at the insertion of the plantar fascia. The pressure on the plantar fascia, which is connective tissue on the bottom of the foot, increases by two times your body weight as your heel lifts off the ground. The stretch that occurs without proper support causes this fascia to pull on the bone at the insertion of the calcareous, creating or aggravating a spur.
Heel Cushion
Cushioning in the heel area may decrease the pressure on your heel spur, allowing for a reduction in pain. The decreased impact with the cushion will reduce jarring to your feet as well. Adequate cushion in your running shoe will help eliminate irritation and pain.
Heel Lift
Shortening of your Achilles, or decreased calf flexibility, may also play a role in perpetuating heel spurs. A heel lift will decrease your calf stretch, allowing for decreased irritation. This lift may be through the outside of the shoe or built up on the inside of the heel cup.
Stability
Improper bio-mechanics often play a role in the development of overuse conditions such as heel spurs. Excessive pronation, or rolling to the inside of your foot during your stride, is often a culprit in foot and ankle problems. Shoes with a wider base, creating extra stability, may be beneficial to you.
Toe Box
A wide, flexible toe box with plenty of room for your forefoot will allow for more bend, decreasing pressure on the heel.
Considerations
If your heel pain continues, seek medical attention. Shoes may be difficult to differentiate between without proper training. Having your stride and foot posture assessed by a trained professional, as well as treating with ice, stretching and other methods may be beneficial.
