28/07/2026
Heel Pain: Causes & Management
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🟣 What is heel pain?
➟ Heel pain is pain felt under the heel, behind the heel, or around the ankle area.
➟ It is commonly due to strain, inflammation, improper footwear, overuse, or a sudden increase in walking or running.
➟ Most cases improve with simple care, but persistent or severe pain should be evaluated by a healthcare professional.
🟣 Common causes
➟ Plantar fasciitis → Sharp pain under the heel, often worse with the first steps in the morning or after rest.
➟ Achilles tendinitis → Pain, stiffness, or swelling at the back of the heel or lower calf.
➟ Heel spur → A bony growth near the heel; it may be seen on X-ray but is not always the true cause of pain.
➟ Bursitis → Pain and swelling behind or under the heel due to inflammation of the bursa (fluid-filled cushion).
➟ Stress fracture → Pain after repeated impact, running, jumping, or a sudden increase in activity.
➟ Nerve irritation → May cause burning, tingling, numbness, or shooting pain.
➟ In children and teenagers, heel pain may occur due to growth-related heel irritation, especially during sports.
🟣 Common signs
➟ Pain under the heel while standing or walking.
➟ Pain that is worse after rest, with the first steps in the morning, or after prolonged standing.
➟ Pain at the back of the heel while climbing stairs or running.
➟ Swelling, tenderness, tight calf muscles, or difficulty wearing shoes.
➟ Limping may occur if the pain is severe.
🟣 Management
➟ Rest from painful activities and avoid sudden increases in walking, running, or jumping.
➟ Apply ice for 15–20 minutes after activity if pain or swelling is present.
➟ Perform gentle calf and plantar fascia stretching exercises daily.
➟ Wear supportive footwear and avoid walking barefoot on hard surfaces.
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➟ Use cushioned heel pads or orthotic support if recommended by your healthcare provider.
➟ Pain-relieving medicines may help when used appropriately.
➟ Physiotherapy may be beneficial for persistent pain, tight calf muscles, poor foot mechanics, or overuse injuries.
➟ Most cases of plantar fasciitis improve over time with conservative treatment, including stretching, icing, activity modification, and supportive footwear.
🟣 See a doctor if:
➟ Heel pain lasts longer than 1–2 weeks despite home treatment.
➟ Pain is severe, worsening, or causing limping.
➟ You experience numbness, tingling, burning pain, or weakness.
➟ You have diabetes, poor circulation, arthritis, gout, or recurrent foot infections.
➟ Pain began after an injury, fall, or sports-related trauma.
🟣 Seek urgent medical care if
➟ You experience sudden, severe heel pain with a popping sound or difficulty walking, which may indicate an Achilles tendon rupture.
➟ There is severe swelling, redness, warmth, fever, an open wound, pus, or you are unable to bear weight.
➟ One leg becomes swollen, painful, red, or warm, especially if accompanied by shortness of breath or chest pain.
> Disclaimer: This information is provided for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Please consult a qualified doctor, orthopedic specialist, or physiotherapist for an accurate diagnosis and appropriate treatment.
