There are lots of causes of heel pain. You can usually ease the pain yourself. But see a GP if the pain does not improve.
How to ease heel pain yourself
If you see a GP, they'll usually suggest you try these things:
Do
rest and raise your heel when you can
put an ice pack (or bag of frozen peas) in a towel on your heel for up to 20 minutes every 2 to 3 hours
wear wide comfortable shoes with a low heel and soft sole
use soft insoles or heel pads in your shoes
wrap a bandage around your heel and ankle to support it
try regular gentle stretching exercises
take paracetamol
Don’t
do not take ibuprofen for the first 48 hours after an injury
do not walk or stand for long periods, especially barefoot
do not wear high heels or tight pointy shoes
A pharmacist can help with heel pain
You can ask a pharmacist about:
- the best painkiller to take for your heel pain
- insoles and pads for your shoes
- treatments for common skin problems that can affect the heel
- if you need to see a GP
Find a pharmacy
Video: exercises to reduce heel pain
This video demonstrates exercises that can help reduce heel pain.
Media last reviewed: 1 April 2022
Media review due: 1 April 2025
The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.
Get advice from a GP or health professional before trying it, especially if:
- you have any concerns about your health
- you are not sure if the exercises are suitable
- you have any pre-existing health problems or injuries, or any current symptoms
Stop the exercise immediately and get medical help if you feel any pain or feel unwell.
Non-urgent advice: See a GP if:
- heel pain is severe or stopping you doing normal activities
- the pain is getting worse or keeps coming back
- the pain has not improved after treating it at home for 2 weeks
- you have any tingling or loss of sensation in your foot
- you have diabetes and have heel pain – foot problems can be more serious if you have diabetes
Severe pain:
- always there and so bad it's hard to think or talk
- you cannot sleep
- it's very hard to move, get out of bed, go to the bathroom, wash or dress
Moderate pain:
- always there
- makes it hard to concentrate or sleep
- you can manage to get up, wash or dress
Mild pain:
- comes and goes
- is annoying but does not stop you doing daily activities
Immediate action required: Go to an urgent treatment centre or A&E if you:
- have severe heel pain after an injury
- feel faint, dizzy or sick from the pain
- have an ankle or foot that has changed shape or is at an odd angle
- heard a snap, grinding or popping noise at the time of injury
- are not able to walk
These might be signs of a broken heel bone or broken ankle.
Find an urgent treatment centre
What we mean by severe painSevere pain:
- always there and so bad it's hard to think or talk
- you cannot sleep
- it's very hard to move, get out of bed, go to the bathroom, wash or dress
Moderate pain:
- always there
- makes it hard to concentrate or sleep
- you can manage to get up, wash or dress
Mild pain:
- comes and goes
- is annoying but does not stop you doing daily activities
Common causes of heel pain
Heel pain is often caused by exercising too much or wearing shoes that are too tight.
Your symptoms might also give you an idea of what's causing your heel pain.
Possible causes of heel pain.SymptomsPossible causeSharp pain between your arch and heel, feels worse when you start walking and better when resting, difficulty raising toes off floorPlantar fasciitisPain in the back of the heel, and in the ankle and calfAchilles tendonitisRedness and swelling, dull aching pain in heelBursitisSudden sharp pain in heel, swelling, a popping or snapping sound during the injury, difficulty walkingHeel fracture or ruptured Achilles tendon
Your feet take quite a beating. For every mile you walk, each foot endures 60 tons of stress. That sounds like a lot, but your feet are designed to handle it. Much more stress, though, can lead to pain and inflammation of the tissues, causing a painful heel, the most common issue that affects the foot and ankle.
Many people try to power through the pain, which can spread beyond the heel to the bottom of the feet, but that only makes things worse, leading to a chronic condition with additional symptoms.
At Monroe Foot & Ankle Care in Jamesburg, New Jersey, Dr. Elliott Perel, a podiatric physician and surgeon, offers solutions for heel pain and for a wide variety of other podiatric problems. Here’s what he’d like you to know about the causes of heel pain and their various solutions.
What’s causing my heel pain, and how can you help?
Heel pain mostly results from repetitive stress, such as with long-distance running, jumping, or ballet, or structural issues affecting the bones and soft tissues. There are a number of conditions that may cause such pain.
Plantar fasciitis
Plantar fasciitis is the most common reason for heel pain. The plantar fascia is a strong band of tissue that runs from the heel bone to the tip of the foot. When the fascia stretches beyond its normal capacity, its fibers become inflamed, resulting in pain. You often feel the pain where the tissue attaches to the heel bone, but you can feel it in the middle of the foot as well.
Those who are most at risk for developing plantar fasciitis are active adults aged 40-70, especially if they’re runners or are on their feet for long periods, such as standing at work. Also at risk are those who are overweight or obese, and pregnant women due to the additional weight they carry.
Structural foot problems such as flat feet or high arches can strain the tissue, too, as can wearing shoes without enough arch support.
Treatment starts with basic therapies, including icing, rest, braces, and OTC anti-inflammatory medications. If they don’t offer enough relief, Dr. Perel may inject a corticosteroid directly into the damaged ligament. Physical therapy is also a good choice, helping you strengthen your lower leg muscles and stabilize your walk.
Achilles tendinitis
The Achilles tendon connects your calf muscles to your heel bone. It’s employed when you run, jump, walk, or even push up on your toes. Achilles tendinitis is an overuse injury. It’s often seen in runners who’ve increased the intensity or length of their workouts, or in weekend warriors.
When overstretched, the Achilles tendon develops microscopic tears. It thickens, weakens, and you feel pain at the back of the heel (think an “Achilles heel”). You may also notice a limited range of motion upon flexing your foot.
Treatments for Achilles tendonitis tend to be conservative and include:
- Rest
- Icing
- OTC anti-inflammatory medication
- Steroid injections
- A heel orthotic
- Platelet-rich plasma (PRP) injections
Surgery is only an option in extremely severe cases.
Heel bursitis
Heel bursitis is an inflammatory condition of the bursa, a fibrous sac at the back of the heel that’s filled with fluid and serves to cushion the bone, muscles, and ligaments. The inflammation may come from repeated irritation from landing hard on the heels or from footwear that distributes your weight unevenly toward the heel.
Pain may occur either deep in the heel or sometimes in the Achilles tendon, which can swell along with the bursae. The pain generally gets worse the more you walk.
Treatments are again conservative, similar to those of plantar fasciitis and Achilles tendonitis.
Heel spurs
Spurs are bony protrusions on the sole of the heel bone formed from calcium deposits. They’re frequently caused by strains of the muscles or ligaments, stretching of the plantar fascia, and repeated tearing of the heel bone membrane. These growths are common among athletes who run and jump a lot.
Treatments are again conservative, similar to those of plantar fasciitis and Achilles tendonitis.
If you’re experiencing heel pain, don’t let it sideline you; Monroe Foot & Ankle Care can help. Give us a call at 732-521-6166 to schedule a consultation, or book online today.