Symptoms: Pain on forward inside or middle of heel, which unfortunately may last a long time. When massaging, you can locate the pain area and often a small lump. Bursitis is another common heel problem (often from repeated impact) that is treated the same as a heel spur.
Ice and use arch support . If you can localize the spur, cut a hole in a pad of felt and lay the hole over the spur. This supports the area around the spur and reduces pressure on it.
Massage the spur. Start gently with your thumb and gradually increase the pressure until you’re pushing hard directly on the spur with your knuckle or another firm object. Even it if hurts, it should help.
Arch support: Build up an arch support system in your shoes. Try to equalize the pressure of your body weight throughout your arch and away from the plantar area. Use a “cobra pad” or other device that supports the arch but releases pressure on the painful area. If homemade supports do not work, see a podiatrist about custom orthotics.