A bone spur might show up on an X-ray long before you ever feel it.
These small bony growths form around joints over time, especially in areas affected by arthritis or repeated stress. And thankfully, many never cause any problems at all.
But when a bone spur starts rubbing against nearby tissue or limiting movement, you might notice pain, stiffness or a joint that just doesn’t move the way it used to.
“Bone spurs are often your body’s response to stress around a joint,” says Adam Ferguson, DO, with Hartford HealthCare. “They don’t always cause symptoms, but certain habits can make the irritation around them worse.”
Here are five habits that can make bone spurs worse.
1. Pushing through pain
A little soreness after a long walk, workout or busy day on your feet isn’t unusual. But pain that keeps coming back is different.
If a bone spur is irritating the area around a joint, repeating the same activity can keep that area aggravated.
“Pain is information,” Dr. Ferguson says. “It doesn’t always mean something serious is happening, but it does mean your body is asking you to pay attention.”
That might mean taking more breaks, changing how you move or eventually, going to see a doctor if things aren’t improving.
> Related: Can Joint Supplements Help Your Pain? Here’s What a Doctor Says
2. Wearing shoes that don’t support you
Shoes can make a real difference, especially if your symptoms are in your foot, heel, ankle, knee or hip.
If your shoes don’t fit well or give you enough support, you might start shifting your weight or changing the way you walk without realizing it. That can put more stress on already irritated joints.
That doesn’t mean you need an expensive pair of sneakers, but it’s important you find a pair that fits well and feels supportive.
“If your shoes are making you limp, shift your weight or avoid putting pressure on part of your foot, that can create problems up the chain,” Dr. Ferguson says.
> Related: The 6 Best Shoes for Your Knees, According to an Orthopedic Expert
3. Skipping stretching and mobility work
When a joint hurts, avoiding movement can feel like the safest choice. But too much rest can leave the area feeling even stiffer.
Gentle stretching and mobility work helps keep the surrounding muscles and joints moving well. That matters because bone spurs happen in areas that already have wear and tear or repeated stress.
Just make sure you’re not pushing through pain or putting more strain on your joints.
“If movement increases your pain, that’s a sign to stop and get guidance,” Dr. Ferguson says. “But safe, gentle movement can often help reduce stiffness and improve function.”
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4. Doing the same motions over and over
Repetitive movement can be hard on a joint that’s already irritated, and could include parts of your workout, job, hobby or just something you do around the house.
But you don’t necessarily have to stop the activity completely. J
ust changing up position, taking more breaks or mixing up your workouts can be enough to reduce the stress on that area.
> Related: Should Your Knees Go Past Your Toes When You Squat?
When to see a doctor about a bone spur
Because bone spurs can be painless, you won’t always know you have one until it starts causing problems.
If pain, stiffness or trouble moving keeps coming back, it’s worth getting checked. A doctor can help determine whether a bone spur is actually causing your symptoms or if something else is going on.
“Getting evaluated early can help you understand what’s going on and what your options are,” Dr. Ferguson says. “The goal is to manage symptoms before they start limiting your daily life.”
