Heel pain causes all kinds of problems affecting day to day activities like walking, running and even sleeping.
The heel bone (calcaneus) is the largest bone in the foot, absorbing most of the impact when we are walking and running so it is no wonder we are so prone to sore heels.
Heel pain is usually felt at the back of the heel or underneath it and can really affect daily life. It usually settles down fairly quickly, but even in prolonged cases, heel pain causes are rarely serious.
In most cases sore heels develop gradually over time but occasionally they can be the result of an injury. Often, heel pain causes secondary problems too, as we walk differently
to try and reduce the pain.
Here, we will look at an overview of the most common foot and ankle heel pain causes, symptoms and treatment options for each.
Plantar fasciitis is the most common of all heel pain causes affecting 1-in-10 people. The plantar fascia is a thick band of tissue the runs under the sole of the foot.
Plantar fasciitis develops when there is excess strain through the plantar fascia from overuse e.g. being on your feet for long periods, muscle weakness and tightness, altered foot biomechanics or obesity.
Plantar fasciitis heel pain causes problems when standing on tip toes or going upstairs. Pain and tenderness is felt under the heel which tends to be worse after resting.
You can find out loads more about this common cause of foot heel pain in the Plantar Fasciitis section including causes, treatment and prevention options.
Achilles tendonitis heel pain causes discomfort, swelling and pain at the back of the heel.The achilles tendon attaches the calf muscles to the back of the heel.
Repetitive strain on the tendon, usually from muscle weakness and/or tightness, altered foot biomechanics or friction from heel bone spurs, leads to inflammation and degeneration of the achilles tendon.
Achilles tendonitis heel pain causes stiffness and pain in the heel, ankle and calf that tends to be worse after rest and first thing in the morning. There may be swelling and/or tender lump in the tendon at the back of the heel or just above the ankle
Achilles tendonitis is one of the slower heel pain causes to treat as the achilles tendon has a poor blood supply which slows healing. The earlier treatment starts, the quicker symptoms will settle.
You can find out loads more about the causes, treatment options and prevention strategies in the Achilles Tendonitis section.
Calcaneal bone spurs can occur both underneath and at the back of the heel and are very common heel pain causes.
Heel bone spurs develop when excess calcium deposits form on the bone in response to repetitive friction. This tends to be from repetitive overuse e.g. running and jumping, muscle weakness and tightness or abnormal heel bone position.
Bone spurs may form on the back of the heel, known as Haglunds Deformity, or underneath the heel, known as inferior bone spurs.
Bone spur heel pain causes problems when you first get up after resting and it often feels like you are standing on something sharp. This usually settles to a dull achy foot heel pain once you are moving around. Some people have no pain at all with heel bone spurs but there is usually a noticeable bony lump.
You can find out loads more about heel pain due to excess bone growth in Heel Bone Spurs section including causes, symptoms and treatment options.
One of the most potentially serious heel pain causes is a fracture, or break, in the heel bone.
Heel fractures are normally caused by repetitive overloading of the heel, e.g. jumping, running, causing stress fractures, or a fall from a height landing feet first.
Heel pain from a fracture is often quite severe and is made pain made worse by pressure through the heel. There is often a lot of foot swelling and fractured heel pain causes you to walk differently.
You can find out more about fractured heel pain causes, symptoms and treatment options in the Stress Fractures section.
Another of the most common heel pain causes is retrocalcanel bursitis. This is where there is inflammation of the small sac at the back of the heel that reduces friction on the achilles tendon.
Repetitive pressure or friction on the bursa causes it to swell and the heel pain causes difficulty walking and running. Retrocalcaneal bursitis is usually caused by calf tightness and weakness or a sudden increase in activity levels.
Retrocalcaneal bursitis is one of the common heel pain causes in sporty adolescents, particularly when the are going through a growth spurt, as my son recently experienced!
Find out about the causes, symptoms, treatment options and prevention strategies in the retrocalcaneal bursitis section.
Os trigonum syndrome is one of the rarer heel pain causes, and tends to affect ballet dancers and athletes.
An os trigonum is a small extra bone fragment in the foot that only around 5-10% of people have. Often it goes completely unnoticed but if it gets stuck in the ankle joint it can irritate the soft tissues at the back of the heel causing pain.
Os trigonum syndrome is usually caused by repeated plantarflexion (foot pointing downwards) or an ankle injury, resulting in a deep, dull pain at the back of the heel. Os trigonum heel pain causes pain when plantarflexing the foot that gets worse with movement and eases with rest.
Find out more about the causes, symptoms and treatment options in the Os Trigonum Syndrome section.
If your heel pain causes tingling and numbness in the foot, it is probably due to tarsal tunnel syndrome.
Tarsal Tunnel Syndrome develops when there is irritation of the tibial nerve where it passes through a narrow gap on the inner side of the foot known as the tarsal tunnel. Anything which reduces the size of the tunnel such as swelling, cysts, ganglions, arthritis, benign tumours or flat feet, places pressure on the tibial nerve.
Tarsal tunnel syndrome heel pain causes altered sensation on the inner side of the foot such as numbness, pins and needles and hot and cold sensations. Tarsal tunnel heel pain causes problems in one foot rather than both and symptoms are typically worse at night.
You can find out more about the causes, symptoms and treatment options in the Tarsal Tunnel Syndrome section.
Sever’s Disease is the most common of all children's heel pain causes. With sever's diseasem there is inflammation of the growth plate at the back of the heel.
This may be caused by a growth spurt where the heel bone grows faster than the surrounding muscles and ligaments, standing for long periodsor overuse from participating in lots of sporting activities like running and jumping.
Sever's disease heel pain causes problems at the back of the heel or underneath it. There may be inflammation and tenderness, heel pain when walking and ankle stiffness. Symptoms of sever's disease are typically worse with activity and improve with rest. Often, sever's disease heel pain causes symptoms in both feet at the same time.
Often, heel pain causes us to walk slightly differently, to reduce the pressure on the foot, which can cause problems further up the body, particularly the knee, hip and back. It is important to get an accurate diagnosis so do consult your doctor.
Most heel pain causes are not serious and will settle down with a combination of appropriate rest and stretching and strengthening exercises. Visit the calf workout section for a variety of exercises that are the basis of long term recovery from many foot and ankle heel pain causes.
Page Last Updated: 05/26/22
Next Review Due: 05/26/24