Why do my heels hurt?

Whether it is a sharp, stabbing sensation when you first step out of bed or a dull ache after a long day on your feet, heel pain is more than just an inconvenience. It can control how you move, what you wear, and even whether you can enjoy your daily exercise.

If you are wondering, "why do my heels hurt?" you aren't alone. Heel pain is one of the most common complaints we see, particularly among runners and those who spend long hours standing on hard surfaces. Understanding the heel pain causes is the first step toward finding long-term relief.

The foot is a complex structure of 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. When things go wrong, the pain usually appears in specific ways.

Plantar Fasciitis: Heel Pain First Thing in the Morning

The most common reason for pain in the heel of the foot is Plantar Fasciitis. This condition involves inflammation of the plantar fascia, which is the thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes.

People often ask, "why do my heels hurt in the morning?" This is a classic symptom of plantar fasciitis. While you sleep, the fascia contracts. Those first few steps in the morning stretch the inflamed tissue, causing sharp bottom of heel pain. Usually, the pain eases as you move, but it often returns after long periods of standing or when you stand up after sitting. For more information on Plantar Fasciitis, read our detailed blog ‘What is Plantar Fasciitis?’

Achilles Tendonitis: Pain in the Back of the Heel

If your discomfort is focused further up, you may be experiencing Achilles tendon pain. The Achilles tendon connects your calf muscles to your heel bone (Achilles heel). Overuse or sudden increases in activity can lead to Achilles tendonitis, causing pain in the back of the heel and stiffness.

It is important to note that plantar fasciitis can lead to Achilles tendonitis. Because these structures are interconnected, tightness in the plantar fascia often forces the Achilles to work harder, leading to a secondary injury.

If your symptoms don’t quite match the above, there are other conditions that can cause pain in heel:

• Fat Pad Atrophy: We all have a natural cushion of fat under our heel bone. Over time, or due to certain gait patterns (the specific, repetitive way a person moves their feet during walking), this can thin out, leading to heel bone pain as the cushioning reduces.

• Stress Fracture: Common in athletes, these are tiny cracks in the bone caused by repetitive stress.

• Bursitis: This involves inflammation of the bursa (a fluid-filled sac) located under the heel bone or near the Achilles.

• Nerve Entrapment: Sometimes a small nerve can become compressed, causing pain on side of heel, tingling, or numbness.

• Bone Bruise: Direct trauma or injuries can cause deep bruising to the calcaneus (heel bone).

Heel pain rarely happens without a trigger. Several factors can contribute to foot pain:

• Poor Footwear: Wearing flat shoes with no arch support (like flip-flops) or high heels and tight, pointy shoes can strain the foot's internal structures.
• Sudden Increase in Activity: If you’ve recently started a new running plan or increased your daily step count significantly, your feet may be struggling to adapt. Runners are specifically prone to heel pain due to the repetitive impact.
• Foot Structure: Having very high arches or being flat-footed can change the way weight is distributed across your foot.
• Hard Surfaces: Standing for long periods on concrete or wood floors puts constant pressure on the heel.
  

Knowing what to do for heel pain can prevent a minor niggle from becoming a chronic issue. Here is how to treat heel pain effectively at home:

1. Rest

The most important step in how to cure heel pain is to listen to your body. Do not walk or stand for long periods, especially barefoot, as this places maximum strain on the heel and plantar fascia.

2. Ice Therapy

Applying ice to the affected area for 15-20 minutes several times a day can help reduce inflammation. A popular tip for bottom of heel pain is to roll your foot over a frozen water bottle. Using the cold function of a Hot & Cold pack can reduce inflammation, followed by the hot function to relax muscles.

3. Stretching

Stretches are vital for recovery. Focus on:

• Wall-Assisted Calf Stretches: Stand facing a wall and place both hands against it at shoulder height. Step one foot back, keeping that leg straight and your heel firmly on the floor. Lean forward into the wall until you feel a deep stretch in your calf. Hold for 30 seconds and repeat three times on each leg. This helps relieve the tension that often contributes to Achilles tendon pain. This wouldn’t be a suitable stretch for plantar fasciitis. Read our blog ‘Top Plantar Fasciitis Exercises’ for more relevant stretches for Plantar Fasciitis.

• Seated Plantar Fascia Stretch: While sitting, cross your affected foot over your opposite knee. Using your hand on the side of the affected foot, grasp your toes and gently pull them back toward your shin. You should feel a stretch along the bottom of your foot (the arch). Hold for 15–20 seconds and repeat five times. This is particularly effective for reducing heel pain in the morning if done before you even get out of bed.

4. Supportive Footwear and Orthotics

How to cure plantar fasciitis or other heel pain conditions often comes down to support. Switching to supportive footwear is essential, and using supports provides additional benefits and relief. For extra help, consider:

• NeoThotics Pro-Expert Insoles: These orthotic insoles help provide effective relief from pain and underlying conditions associated with misalignment and abnormal movement of the feet. They can help flat feet, arch pain, heel pain, Achilles tendonitis and plantar fasciitis.

• Plantar Fasciitis Daily Support & Relief: Neo G’s Plantar Fasciitis Daily Support compression sock is specifically designed to help relieve the symptoms of Plantar Fasciitis and heel & arch pain. The integrated anatomic silicone insert provides targeted pressure release to the plantar fascia and gives advanced cushioning to the heel, relieving the common pain areas caused by plantar fasciitis.

• Active Plus Achilles Tendon Support: If you are suffering from Achilles tendonitis Achilles heel pain, this support helps protect the Achilles Tendon during rehabilitation. It features a silicone tendon cushion for targeted support to the Achilles tendon, as well as Multi Zone Compression for an optimal fit. This support can also help injuries such as bursitis, tenosynovitis and achillodynia.

Once you’ve managed the initial heel pain, the goal is to stop it from coming back.

• Stretch Regularly: Don’t wait for pain to start. Keep your calves and feet flexible.

• Wear Proper Shoes: Ensure your shoes give you the right support for your specific foot type. Replace worn-out trainers regularly. Consider wearing orthotic insoles, such as NeoThotics, to provide additional support.

• Avoid Barefoot Walking: Unless advised by a medical professional limit or avoid barefoot walking even at home. Wearing supportive slippers can help to prevent strain.

• Gradual Progression: If you are a runner, use the 10% rule, never increase your weekly mileage by more than 10% at a time. This gives your bones, tendons, and ligaments the necessary time to adapt to the increased load, significantly reducing the risk of overuse injuries like stress fractures or tendonitis.

Because the foot is such a complex structure, self-diagnosis can sometimes be tricky. You may be wondering how long does plantar fasciitis last or if your Achilles tendonitis will clear up on its own. While many cases of foot pain improve in a few weeks with rest and proper support, some conditions can persist for months if the underlying cause isn't addressed.

Important: Contact your doctor or a physiotherapist if the pain is severe, if you have any numbness or tingling, if you cannot put weight on your foot at all, or if the pain isn’t getting better after a few weeks of home treatment.

By taking proactive steps today, such as choosing the right supports, doing targeted stretches and resting your feet, you can get back to walking comfortably and living life without the burden of heel pain.

Disclaimer

The content on this website is provided for general information and reference purposes only and is not intended to substitute for advice given by a physician, pharmacist, or other licensed health-care professional. You should not use this information as self-diagnosis or for treating a health problem or disease. All exercises and information featured on this web site should only be reviewed/practised under the supervision of a qualified healthcare professional. Products suggestions linked to injuries may be provided on the site but you must always refer to the product page for full product details and always consult a physician before use as the indications outlined may not always be relevant to your particular injury/condition.