7 causes of heel spurs in soccer players [+prevention & treatment tips]

I remember only having heel spurs 1 time, around age 10 or so. My grandma had it the same time I did, so we got over it together doing our stretches at her house. 🙂   I still remember the divider in her living room, which we would use to lean against so we could do our stretching exercises.

Now that I think about it I learned so much from my grandparents and my mom about staying fit. Makes sense because they are all healthy now and still exercise. My mom would always jog and still does, my grandpa does floor exercises to keep his back and hips strong as well as swimming & bike for cardio. My grandma talks for cardio and plays lots of golf. 🙂  Just joking about the talking for cardio but really it’s kind of true. But either way they all taught me by example that keeping up with your body is important and I appreciate that. Note: This post contains some affiliate links for your convenience. Click here to read my full disclosure policy. 

 What are Heel Spurs?

A small, pointed bony outgrowth of the bone of the heel is what we call a heel ‘spur’. Associated with plantar facia, a heel spur is a painful inflammation in the bottom of the foot and some in the back of the heel. The mornings usually give people most of the discomfort along with being active on it. The pain can be a stabbing pain or an achy pain.

 7 Causes of Heel Spurs

I think most people consider heel spurs for older individuals. They do not consider that youth is not a guaranteed protection against heel spurs. Therefore, it can be easy to overlook this diagnosis as a plausible explanation for a soccer player’s complaints.

1. Sports
2. Age 40+
3. Flat footed
4. Standing work
5. Worn Old Shoes
6. Obesity
7. High Heels

 7 Treatment Ideas for Heel Spurs

1. Stretching the calf by leaning up against a wall keeping your injured foot all the way down to the ground both toe and heel. But you can bend that knee and get a little more on your toes which will stretch the Achilles Tendon more which will help stretch out the heel. There are also tools you can use for this as well.
2. Try using orthotics / insoles to help your feet get more support
3. Massage – Roll a golf ball under your foot to help massage it or a deep tissue massage from a pro {not a joe – haha}. Get someone who knows what they are doing and has experience!
4. RICE (Rest, Ice, Compress, Elevate)
5. Foot Exercises will help stretch and strengthen all the muscles needed to recover faster
6. ‘Miracle Balls’ will help realign your body if it is out of line. This will help your feet as they are balanced with weight instead of too much weight on one foot. ‘Miracle balls’ help with so many more injuries!
7. Anti-inflammatory medications (consult with a doctor and remember to eat something with medicine like this)  *Certain foods have anti-inflammatory properties, which can be an excellent alternative to medications, including fresh pineapple and many orange and yellow foods.

Prevention of heel spurs

Preventing heel spurs is a holistic approach to wellness. Staying fit & maintaining a healthy weight, doing regular exercise that improves circulation, avoiding smoking – these are common sense steps to well-being in general!

• Don’t use shoes that are old or worn out. Purchase the right size & fit for your foot & it’s shape.
• Proper warm-up & stretching. Especially if you are a 2 sport athlete, make sure you stretch and warm up good before activity and try to rest a few days per week.
• Stay Fit! Keep your weight down with other efforts outside of soccer. Eat right, stretch, alternate the training.

If you have to walk or stand a lot in your job, make sure you rest when you can. Even if it’s just 5 or 10 minutes of being able to sit or lay down with your feet elevated, this will help.

3 Times when you will feel the most discomfort

1. Mornings / A.M.
2. After sitting at a desk/computer for long periods of time
3. Long car rides or periods of resting at home

Bonus Tips & Soccer Psychology

To recover you want to rest as much as you can, especially if it’s a certain activity causing the issue. This can be hard to assess because most injuries you feel the pain during or immediately after the activity.

Remember when you are injured to stay and think positive and speak positive over yourself! The mind is very strong and if we are telling or thinking to ourselves or even talking to a friend about our injury in ways that sound like we are all beat up, it’s probably not going to heal the same as if we are positive.

Try thinking and saying [or praying] things like “I am getting better” or “I am getting over my injury” instead of “My leg is all messed up” or “it’s not healing”. I remember having injuries & always saying how my knee is all messed up instead of saying my knee is getting better. The times in my life that I was more positive in my thinking and speaking I healed faster + it makes the rehab/strengthening easier.

Some would say it’s a coincidence but I don’t think so. You need to think positive and do your part in the treatment. It’s not hard to switch the way we speak and think about our own body, as well as how we do these things about our family and friends. Speak & pray positive over yourself and people in your life!