Heel spurs and plantar fasciitis are mentioned together so often that many people assume they're the same thing. They're not — but they're closely connected, they cause very similar pain, and they're managed in similar ways. Here's how to tell them apart, and what helps with both.
The short answer
- A heel spur is a bony growth on the heel bone.
- Plantar fasciitis is irritation of the plantar fascia, the thick band of tissue that runs along the bottom of your foot from the heel to the toes.
One is bone, the other is soft tissue. They often appear together because long-term strain on the plantar fascia, where it pulls on the heel bone, is one of the factors linked to heel spurs forming.
Side by side
| Heel spur | Plantar fasciitis | |
|---|---|---|
| What it is | Bony outgrowth on the heel bone | Irritation of the tissue under the foot |
| Does it always hurt? | No — many spurs cause no symptoms | Yes — pain is the main symptom |
| Typical pain | Under the heel, often from the irritated tissue around the spur | Under the heel or along the arch |
| Worst time | First steps in the morning, after resting | First steps in the morning, after resting |
| How it's confirmed | X-ray | Usually a physical exam |
Why they're so easy to confuse
Both tend to cause a sharp pain under the heel when you first stand up in the morning or after sitting for a while. That pain often eases as you move around, then comes back as an ache after a long day on your feet. Because the symptoms overlap so much, and because the two conditions frequently occur together, only a professional examination — sometimes with an X-ray — can say which one you're dealing with.
Who tends to get them
The risk factors are largely shared:
- Long hours standing or walking on hard floors
- Running and high-impact activity
- Worn-out or unsupportive shoes
- Flat feet or high arches
- Tight calf muscles
- Extra body weight
What helps with both: less pressure on the heel
Whether the pain comes from a spur, from the plantar fascia, or from both, the first-line approach is largely the same — reduce the pressure and strain on the heel and give the tissue a chance to settle:
- Cushion the heel. Cushioned insoles and heel cups soften the impact of every step. This is one of the most common recommendations for both conditions.
- Wear supportive shoes with a cushioned heel, and replace them when they're worn out.
- Stretch your calves and the bottom of your foot, especially first thing in the morning.
- Rest and ice after long days on your feet.
If symptoms persist, a podiatrist may add physical therapy, night splints, orthotics or injections. For more on heel spurs specifically, read What Is a Heel Spur?, and for practical day-to-day ideas see How to Get Through Long Days on Your Feet with Heel Pain.
Solearo: built to take the load off your heel
Solearo 4D Comfort Support Insoles put that first step — cushioning the heel — into the shoes you already wear every day. A padded zone sits right under your heel to soften every strike, and a 4D cloud foam base cushions and spreads pressure across the whole footbed instead of letting it pile up in one spot. Trim them to fit, slide them in, and your heel gets a softer landing through every shift.
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When to get checked
See a doctor or podiatrist if heel pain lasts more than a few weeks, keeps you from walking normally, started after an injury, or comes with swelling, redness or numbness.
This article is for general information only and isn't medical advice. Solearo insoles are a comfort product, not a medical device. Speak to a doctor or podiatrist about your own symptoms.