Heel Spurs Explained by a Podiatrist (2026 Edition)

What Heel Spurs Really Are, Why They Hurt, and the Treatments That Actually Work

by Dr. Tom Lembo | 6 min read

This article was written by a podiatrist and the creator of Samurai Insoles, a product developed to relieve plantar fasciitis.

Do Heel Spurs Actually Hurt? Here’s the Truth Most People Don’t Hear

Heel spurs get blamed for almost every type of heel pain. That’s understandable. The name alone sounds painful.

But here’s the simple, honest truth from clinical practice:

Heel spurs themselves usually don’t cause pain.

They’re a sign of stress in the heel, not the source of the problem.

Most people who have heel spurs feel zero pain.

And most people with severe heel pain don’t actually feel the spur at all.

So why does it hurt?

The Real Cause Behind Most Heel Spur Pain

Most cases trace back to overpronation.

This is when your arch collapses slightly with each step, causing:

• Excess pull on the plantar fascia

• Inflammation where the fascia attaches

• Progressive strain on the heel bone

• The eventual formation of a spur

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So, treating heel spur pain is actually about treating:

Inflammation + strain + faulty mechanics

When you address those three together, heel spur pain improves quickly (even though the spur itself usually stays, and that’s usually okay).

The 3 Step Plan I Give My Own Patients

This three step plan is the same one I use with patients. It is simple, practical, and effective.

Step 1: Support the Arch First

This is the big one. Controlling overpronation reduces the pulling that caused the spur — and that’s where most long-term relief comes from.

Step 2: Reduce Inflammation

Ice massage, short courses of NSAIDs if your doctor approves, gentle morning stretching, and avoiding barefoot walking.

Step 3: Stretch and Strengthen Later

Stretching too early often increases symptoms. Once pain begins to fade, stretching and basic strengthening help prevent recurrence.

The Best Way to Reduce Heel Spur Pain Long Term

The single most effective way to reduce heel spur pain is to control the overpronation that triggered the problem.

Support the arch!

A supportive footbed lifts the arch, reduces strain on the fascia, and decreases the mechanical tugging on the heel bone.

When the strain decreases, the pain improves, whether the spur stays or not.

This is why inserts and orthotics are consistently recommended for heel spurs — they address the real cause, not just the symptom.

Top Inserts for Heel Spur Pain, 2026 Edition

When it comes to relieving heel pain, not every orthotic arch support insert is created equal.

Some focus on soft cushioning, others try to mimic custom orthotics - but few actually correct the motion that causes the pain.

Here’s a closer look at five options that stand out for comfort, design, and value - including the one we recommend most for real, lasting relief.

🏆Our 2026 Top Pick🏆

#1- Samurai Insoles Ninjas ⭐⭐⭐⭐⭐

Podiatrist designed and made by an orthotic lab in the United States, Ninjas are one of the few inserts for heel spurs that combine true orthotic structure with everyday comfort.

Instead of relying on soft foam or gel, Ninjas comfortably support your arch and stabilize your heel. The result? You move naturally again -without the sharp heel and arch pain that comes from overpronation.

I originally designed Samurai Insoles Ninjas after years of treating patients with plantar fasciitis who couldn’t find inserts that actually corrected the problem. Most insoles felt soft but didn’t support the arch properly, so I built one that did.

Why we recommend them:

✔️ Support that actually addresses the cause, not just the symptoms

✔️ Comfortable enough for daily wear in most shoes

✔️ Durable construction — nothing to compress or wear out

✔️ 60-day comfort guarantee + 1-year warranty

✔️ Made in the USA by a professional orthotic lab

✔️ Price: Less than $40 - fraction of the cost of custom orthotics or many competing alternatives

Verdict: Real correction, real comfort, real results.

Relief to your door in 24 hours for most Prime Members!

No Prime? No Problem!

Free US shipping and returns

Relief to your door in 24 hours for most Prime Members!

No Prime? No Problem!

Free US shipping and returns

#2- Protalus Insoles T-100 Elite

You’ve probably seen Protalus all over social media. They’ve become popular for their thick, supportive feel - and they do help some people with flat feet or mild overpronation.

That said, they’re bulkier and pricier than most everyday users need.

Highlights:

• Some users find them bulky with less than adequate support

• Hybrid design with a firm plastic base

• May work well for wider or bulky shoes or heavy daily wear

• Price: ~$64.95

• 90-day warranty

• Made overseas

Verdict: Supportive and stylish, but at nearly double the price, they’re a splurge for most.

#3- Superfeet Green Insoles

A classic name in insoles - Superfeet helped pioneer modern arch support. Their Green model is firm, stable, and built to last.

However, the extremely rigid outer shell can make them feel much too stiff for casual wear, and they’re bulkier than most options here.

Highlights:

• Strong, structured support, but often too stiff for many users.

• Reliable for athletic and work shoes

• Price: ~$54.95

• 60-day warranty

• Made outside the USA

Verdict: Proven performance, but less comfortable for all-day wear.

#4- Dr. Scholl's Custom Fit Orthotic Inserts

The “Custom Fit” line from Dr. Scholl’s sounds impressive, but the name oversells it a bit. These are comfortable enough, but they rely on a plastic bottom layer that flexes WAY too much (in our opinion). Also, because they sit on top of your shoe’s insole, they can feel bulky or unstable.

Some listings note they’re not returnable once opened, so check the seller’s current policy before you buy.

Highlights:

• Widely available in stores, but potentially terrible return policy on Amazon

• Shorter length may take getting used to and can lead to instability and shifting.

• Price: ~$50.00

• 90-day warranty

• Made outside the USA

Verdict: Convenient and easy to find, but limited support and return options for the price.

#5- Dr. Scholl's Plantar Fasciitis Orthotics 

The most affordable insert on this list, and probably the one you’ve seen at every drugstore.

They’re light and cushiony, but that’s about where the benefits stop.

Highlights:

• Good short-term comfort, extremely poor long-term support for many

• Price: ~$15.00

• Thin design fits most shoes easily

• 90-day warranty

• Made outside the USA

Verdict: Budget-friendly but ultimately may not have adequate support to relieve or prevent plantar fasciitis for some users.

Final Thoughts

Heel pain can feel complicated, but once you understand that most heel pain is plantar fasciitis caused by overpronation, the path forward becomes clear. If you reduce the strain with structured arch support, the fascia finally has a chance to heal.

For most people, inserts are the simplest and most effective place to start.

Samurai Insoles Ninjas combine medical-grade structure, everyday comfort, and real affordability. They’re built to relieve pain today and prevent it from coming back tomorrow.

What Not to Do

• Don’t rely only on stretches or massage guns.

• Avoid barefoot walking on hard floors.

• Skip flimsy foam insoles – they feel good briefly but fix nothing.