Why Does My Heel Hurt? Common Causes, Treatments and When to Seek Help
- cmspodiatry
- Jun 14
- 4 min read
Updated: Jul 8
Heel pain is one of the most common foot problems affecting adults of all ages. It can develop gradually over time or appear suddenly, making everyday activities such as walking, exercising or simply getting out of bed uncomfortable.
The good news is that most causes of heel pain can be treated successfully once the underlying problem is identified.
In this guide, we'll explain the most common reasons your heel may be hurting, how to manage symptoms at home, and when it may be time to seek professional advice.
What Causes Heel Pain?
Heel pain is a symptom rather than a diagnosis. Several different conditions can affect the heel, and identifying the exact cause is important for choosing the most effective treatment.
Plantar fasciitis is the most common cause of heel pain, and if you've looked up your heel pain before, this is likely what you'll have diagnosed yourself with!
The plantar fascia is a strong band of tissue that runs along the bottom of the foot, connecting the heel to the toes. Repeated strain can lead to irritation and pain, particularly at it's instertion site underneath the heel.
Common symptoms include:
Sharp pain under the heel
Pain when taking the first steps in the morning
Discomfort after sitting for long periods
Pain that improves slightly with movement before returning later
If your pain is located at the back of the heel rather than underneath it, the Achilles tendon may be involved.
This tendon connects the calf muscles to the heel bone and can become irritated through overuse, increased activity levels or tight calf muscles.
Symptoms may include:
Pain at the back of the heel
Stiffness first thing in the morning
Tenderness when touching the tendon
Pain during or after exercise
Heel Spurs
Heel spurs are small bony growths that develop on the heel bone.
Although many people assume heel spurs are responsible for their pain, they often cause no symptoms at all and are frequently discovered by chance on X-rays.
Fat Pad Syndrome
The heel contains a natural cushioning layer known as the heel fat pad.
Over time, injury, age or repetitive impact can reduce its ability to absorb shock.
This may cause:
Deep aching pain in the centre of the heel
Pain when standing on hard surfaces
Increased discomfort after prolonged walking
Bursitis
Small fluid-filled sacs called bursae help reduce friction around joints and tendons.
When these become inflamed, pain and swelling may develop around the heel.
Stress Injuries
In some cases, repetitive strain or sudden increases in activity can lead to stress-related injuries of the heel bone.
This is more common in runners, people who spend long periods standing, and those who have recently increased their exercise levels.
One of the most common questions people ask is why heel pain seems worse first thing in the morning.
During sleep, the plantar fascia and surrounding tissues tighten slightly. When you stand up and take your first steps, these tissues are suddenly stretched, causing pain.
This pattern is particularly common with plantar fasciitis.
Why Does My Heel Hurt When I Walk?
Heel pain during walking may occur because of:
Plantar fasciitis
Fat pad irritation
Achilles tendon problems
Poor footwear
Increased activity levels
If walking consistently makes symptoms worse, it may indicate that the tissues are being overloaded and would benefit from assessment.
Want even more information on heel pain? Click here and read our guide on when to see a podiatrist for your heel pain!
Can Shoes Cause Heel Pain?
Yes.
Footwear plays a significant role in foot function and comfort.
Shoes that lack support, cushioning or stability may increase strain on structures within the foot.
Common footwear issues include:
Worn-out trainers
Unsupportive flat shoes
Flip-flops worn for long periods
Poorly fitting footwear
Supportive footwear alone may not solve heel pain, but it often forms an important part of treatment.
How Can I Treat Heel Pain at Home?
Wear Supportive Footwear
Choose shoes with:
Good cushioning
Arch support
A secure fit
Avoid walking barefoot on hard floors if possible.
Stretch Regularly
Gentle stretching of the calf muscles and plantar fascia can help reduce tension.
Reduce Aggravating Activities
You don't necessarily need complete rest, but temporarily reducing activities that worsen symptoms can be helpful.
Ice
Applying ice for short periods may help relieve discomfort following activity as it decreases inflammation.
When Should I See a Podiatrist?
You should consider seeking professional advice if:
Pain lasts longer than 1–2 weeks
Symptoms are getting worse
You are changing the way you walk
Pain is affecting work, exercise or daily activities
Home treatments have not helped
Early assessment often leads to faster recovery and may help prevent long-term problems.
Final Thoughts
Heel pain is extremely common, but it should not be ignored.
Understanding the cause is the first step towards effective treatment. Whether your symptoms are due to plantar fasciitis, Achilles tendon problems or another condition, early intervention often leads to better outcomes.
If heel pain is affecting your daily life or not improving with simple measures, seeking professional advice can help you get back on your feet sooner.
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