Heel Pain: Causes, Symptoms, Diagnosis & How to Fix It
Last updated: October 2025 — medically reviewed by Youcefi Soufiane
Quick Answer
Heel pain often comes from inflammation in the plantar fascia — the thick band connecting your heel bone to your toes. This condition, called plantar fasciitis, causes sharp or burning pain, especially when taking the first steps in the morning or after sitting for a long time. Other causes include Achilles tendinitis, bursitis, heel spurs, nerve compression, or stress fractures. Early diagnosis and consistent care prevent chronic damage and speed recovery.
Key Takeaways (At a Glance)
Most common cause: Plantar fasciitis — inflammation of the ligament under your foot.
How it feels: Sharp, stabbing heel pain in the morning or after rest.
Other causes: Achilles tendinitis, bursitis, heel spurs, stress fractures, or nerve entrapment.
When to worry: Pain lasting more than two weeks, swelling, or numbness.
First steps for relief: Stretching, supportive footwear, rest, and gentle massage.
Prevalence: Heel pain affects up to 10% of adults at some point, and 4–7% experience chronic plantar heel pain.
Good news: Over 80% of cases improve within weeks with consistent self-care and footwear correction.
Introduction
Heel pain can turn something as simple as standing up in the morning into a challenge. That first step — sharp, burning, or stabbing — can instantly decide the tone of your day. If this sounds familiar, you're not alone.
Heel pain is one of the most common foot problems worldwide, often affecting people who are active, on their feet all day, or who wear unsupportive shoes. The good news? Most cases can be understood, managed, and relieved with the right knowledge and daily habits.
This guide explains what causes heel pain, how to identify your type, and what truly helps it heal, so you can walk freely again.
What Is Heel Pain?
Heel pain refers to discomfort felt under or behind your heel — the area that absorbs most of your body's weight with each step. It usually develops when heel tissues are overused, irritated, or inflamed.
A Quick Look at Heel Anatomy
Your heel bone (calcaneus) connects to soft tissues that act as shock absorbers — especially the plantar fascia, a thick band that supports your arch and enables normal walking. When these structures are strained repeatedly, tiny micro-tears develop, leading to inflammation, stiffness, and pain.
Common Causes of Heel Pain
Heel pain isn't one single condition — it's a symptom with multiple possible causes. Understanding which one you're facing is key to lasting relief.
| Cause | Main Area Affected | Typical Pain Type | Common Triggers |
|---|---|---|---|
| Plantar Fasciitis | Bottom of heel | Sharp, stabbing pain | After rest, first morning steps |
| Achilles Tendinitis | Back of heel | Aching or burning | Running, climbing stairs |
| Heel Spurs | Bottom of heel | Dull ache or pinpoint pain | Long-term plantar strain |
| Bursitis | Under or behind heel | Swelling, tenderness | Tight shoes, overuse |
| Nerve Compression | Inside heel | Tingling, burning | Standing long periods |
| Stress Fracture | Heel bone | Deep, throbbing pain | Repetitive high-impact activity |
Plantar Fasciitis
The most frequent cause of heel pain. It occurs when the plantar fascia ligament under your foot becomes inflamed from overuse, tight calves, or poor footwear. Pain is sharpest during the first steps after waking or sitting.
Take the free plantar fasciitis self-testRisk factors: prolonged standing, running, obesity, flat feet, or worn-out shoes.
For more information on related conditions, learn more about Plantar Fasciitis here.
Achilles Tendinitis
Inflammation of the Achilles tendon, which connects calf muscles to the heel bone. Pain appears at the back of the heel, especially after activity or climbing stairs. It often comes with heel stiffness and fatigue in the morning.
Heel Spurs
Small bony calcium deposits that develop from long-term strain on the plantar fascia. Although often painless, when combined with plantar fasciitis, they can cause chronic heel pain during walking or running.
Bursitis
Inflammation of fluid-filled sacs (bursae) cushioning the heel. You may feel deep aching pain, swelling, or redness under or behind the heel. Common in those who wear tight shoes or stand for long hours.
Stress Fractures
Tiny cracks in the heel bone from repetitive stress, often seen in athletes or soldiers. Pain worsens gradually with activity and may persist even at rest.
Other Less Common Causes
Heel pain may also come from:
- Nerve entrapment (tarsal tunnel syndrome)
- Arthritis (especially rheumatoid or ankylosing spondylitis)
- Infections or systemic conditions affecting bone or soft tissue
Persistent or worsening pain despite rest warrants medical evaluation.
Heel Pain Symptoms and How They Differ
The pattern of your pain reveals a lot about its cause.
| Type of Pain | Possible Cause | Typical Timing |
|---|---|---|
| Sharp pain during first steps | Plantar fasciitis | After rest or sleep |
| Aching at the back of heel | Achilles tendinitis | After activity |
| Swelling or tenderness | Bursitis | All day, worse with pressure |
| Dull, worsening pain | Stress fracture | During or after exercise |
Key patterns to notice:
- Morning heel pain that improves after a few steps → plantar fasciitis
- Pain after walking too much → tissue strain or inflammation
- Pain behind the heel → Achilles involvement
- Heel stiffness or fatigue at night → overuse or poor recovery habits
Diagnosis — How Doctors Identify the Real Cause
A podiatrist or orthopedic specialist will begin with:
If necessary, imaging tests include:
- X-rays to rule out fractures or heel spurs
- MRI or ultrasound to detect tissue inflammation or tears
Self-Check Option
Take the free 2-minute self-evaluation to identify if your pain matches plantar fasciitis or another cause.
Take the free heel pain self-test
Treatment and Relief Methods for Heel Pain
Most people recover with consistent home care and smart habits. Here's what works best:
1. Rest & Gentle Stretching
Avoid aggravating activities and stretch calves and arches daily. Try gentle toe curls, towel stretches, and calf raises.
2. Supportive Footwear & Orthotics
Wear shoes with arch support, cushioning, and shock absorption. Replace worn-out pairs and consider custom or off-the-shelf orthotic inserts.
3. Ice & Massage
Apply ice for 10–15 minutes after activity. Roll a frozen water bottle or massage ball under your foot to ease inflammation.
4. Pain & Inflammation Relief
Over-the-counter NSAIDs may reduce discomfort (consult a doctor before use). Natural alternatives include Epsom salt soaks or gentle self-massage.
5. Physical Therapy
Targeted exercises to strengthen feet and calves improve long-term stability and mobility.
6. Advanced Medical Options
If symptoms persist after 6–8 weeks:
- • Corticosteroid injections
- • Shockwave therapy (ESWT)
- • Night splints to stretch the plantar fascia
- • Surgery (rare, for chronic resistant cases)
Quick Treatment Summary
| Category | Examples / Details | Best Action |
|---|---|---|
| Most common cause | Plantar Fasciitis | Stretching, supportive shoes, rest |
| Secondary causes | Achilles Tendinitis, Heel Spur, Bursitis | Targeted physical therapy |
| Typical symptom | Sharp heel pain after rest | Daily heel stretches |
| Risk factors | Hard floors, poor shoes, obesity, inactivity | Better footwear, movement breaks |
| When to seek help | Pain > 2 weeks or worsening | Medical evaluation + self-test |
Preventing Heel Pain from Coming Back
When Heel Pain Means Something Serious
Seek immediate care if you experience:
- Severe swelling, redness, or bruising
- Numbness or tingling sensations
- Inability to bear weight
- Sudden sharp pain after an injury
- Fever or warmth (possible infection)
These may indicate a fracture, infection, or nerve issue needing prompt treatment.
FAQs About Heel Pain
Why does my heel hurt when I wake up?
Because the plantar fascia tightens overnight — stretching again in the morning causes sudden pain.
Can heel pain go away on its own?
Mild cases often improve with rest and better shoes, but chronic pain needs structured treatment.
What shoes are best for heel pain?
Supportive sneakers or orthopedic sandals with firm arch support and cushioned heels.
How do I know if it's plantar fasciitis or something else?
If pain is sharp during your first morning steps, it's likely plantar fasciitis.
Take the free heel pain self-testFinal Thoughts
Heel pain can be frustrating — but it's not permanent. Most cases respond well to simple, consistent self-care and small daily improvements. The earlier you take action, the faster your recovery.
Don't ignore heel pain — it often worsens quietly. Take the free 2-minute self-evaluation now to discover whether your pain matches plantar fasciitis or another condition — and get your personalized recovery roadmap.
Take the Free Self-TestReviewed by
Youcefi Soufiane
Biologist & Heel Pain Researcher
Biologist and quality control manager specializing in health science and musculoskeletal research, dedicated to turning scientific insight into practical, evidence-based solutions for pain prevention and recovery through his Walk Proudly initiative.
Sources & Medical Review
Written and medically reviewed by Youcefi Soufiane, Biologist & Heel Pain Researcher, founder of Walk Proudly.
Sources: Mayo Clinic, Cleveland Clinic, American Orthopaedic Foot & Ankle Society (AOFAS)
- American Orthopaedic Foot & Ankle Society (AOFAS)
- Cleveland Clinic – Heel Pain: Causes & Treatment
- Mayo Clinic – Plantar Fasciitis Overview
- Management of Plantar Heel Pain: A Best Practice Guide (PMC, 2019)
Disclaimer: This article is medically reviewed and fact-checked using reputable clinical references. It is for educational purposes only and not a substitute for professional diagnosis or treatment.