Top Causes of Heel Pain and What You Can Do About It

Heel pain is one of the most common foot complaints, affecting people of all ages and activity levels. Whether it strikes first thing in the morning or after a long day on your feet, persistent heel pain can interfere with your ability to walk comfortably and stay active.

Understanding what’s causing your heel pain is the first step toward finding relief. Below, we’ll cover the most frequent sources of heel discomfort, how to recognize them, and treatment options to get you back on your feet.

What’s Causing My Heel Pain?

Heel pain can stem from various conditions, ranging from overuse injuries to inflammation or structural problems in the foot. Here are the most common causes:

1. Plantar Fasciitis

Plantar fasciitis is by far the leading cause of heel pain. It occurs when the thick band of tissue that runs along the bottom of your foot (the plantar fascia) becomes inflamed or irritated. Pain is typically sharpest in the morning or after periods of rest and may ease slightly with movement.

Common signs:

• Stabbing pain under the heel
• Pain that improves after walking for a bit
• Increased discomfort after long periods of standing or activity

2. Heel Spurs

A heel spur is a calcium deposit on the underside of the heel bone, often in response to long-term strain on foot muscles and ligaments. While not always painful, heel spurs are commonly seen with plantar fasciitis.

Key symptoms:

• Localized pain in the bottom of the heel
• Tenderness or inflammation
• Discomfort when bearing weight

3. Achilles Tendinitis

Pain in the back of the heel may indicate inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. Achilles tendinitis is common in runners, athletes, and people who suddenly increase activity levels.

Symptoms often include:

• Aching or burning pain behind the heel
• Stiffness in the morning or after inactivity
• Swelling along the back of the ankle

4. Bursitis

The heel contains small fluid-filled sacs called bursae that cushion the bones and tendons. Inflammation of these sacs, known as bursitis, can result in persistent heel pain and tenderness, especially when pressure is applied.

5. Sever’s Disease (in Children and Teens)

Sever’s disease is a common source of heel pain in younger individuals, particularly active children and adolescents. This condition is caused by inflammation of the growth plate in the heel and typically resolves with time, rest, and stretching.

6. Stress Fractures

Repetitive impact or overuse — especially in runners or people with high activity levels — can lead to tiny cracks in the heel bone, known as stress fractures. Pain tends to worsen with activity and may not respond well to rest or home remedies.

When Should You See a Specialist?

Not all heel pain requires immediate medical attention, but there are signs you shouldn’t ignore. You should consult a foot and ankle specialist if:

• Pain persists for more than a week
• You experience swelling, redness, or warmth
• Walking becomes difficult or painful
• The pain interferes with sleep or daily activities
• You notice numbness or tingling in your foot

Effective Treatments for Heel Pain

Many patients experience relief with a combination of the following:

• Stretching and physical therapy: Improve flexibility and strengthen foot muscles.
• Supportive footwear or orthotics: Improve alignment and reduce strain.
• Ice and anti-inflammatory medications: Ease swelling and pain.
• Night splints or heel cushions: Help with plantar fasciitis-related symptoms.
• Rest and activity modification: Give inflamed tissues time to heal.
• Surgical options: Reserved for rare or severe cases that don’t respond to conservative care.