Heel pain and plantar fasciitis

What it feels like

The most common cause of heel pain is plantar fasciitis. The plantar fascia is a thick band of tissue that runs along the bottom of your foot, from your heel to your toes. When it gets irritated, your heel hurts.

People with plantar fasciitis often notice:

• A sharp or stabbing pain on the bottom of the heel.
• Pain that is worst with your first steps in the morning, or after you sit for a while.
• Pain that eases once you get moving, then comes back after a long day on your feet.

Pain at the back of the heel is often a different problem. It can come from the Achilles tendon. Read about Achilles and tendon pain.

Common causes

Heel pain usually builds up over time. Things that can add to it include:

• A sudden jump in activity, like more miles, a new sport, or a new job on hard floors.
• Tight calf muscles or a tight Achilles tendon.
• Your foot shape, such as flat feet or high arches.
• Worn-out shoes, or shoes without much support.
• Standing or walking on hard surfaces for long hours.
• Extra body weight, which puts more load on the heel.

You may hear about heel spurs. A spur can show up on an X-ray, but the spur itself is often not what hurts.

What you can try at home

Mild heel pain often improves with simple steps. Give them a few weeks.

• Ease off. Cut back on the activity that makes it hurt. Try lower-impact exercise, like biking or swimming, for a while.
• Stretch. Gently stretch your calves and the bottom of your foot, especially before your first steps of the day.
• Wear supportive shoes. Avoid going barefoot on hard floors. Replace shoes that are worn out.
• Ice. A cold pack on the heel for a few minutes after activity can help with soreness.
• Try an arch support. Store-bought inserts help some people.

If you take an over-the-counter pain reliever, follow the label. Check with your doctor first if you have other health conditions or take other medicines.

When to see us

Make an appointment if:

• Your pain has not improved after a few weeks of home care.
• The pain keeps you from working, walking, or doing what you love.
• You have numbness, tingling, or burning in your foot.
• Your heel is swollen, red, or warm, or the pain started after a fall or injury.
• You have diabetes or poor circulation. Do not wait on foot pain. Learn about diabetic foot care.

How we treat it

Most people get better with care that does not involve surgery. Your doctor will build a plan around your feet, your work, and your activities. Your plan may include a stretching routine, advice on shoes, and one or more of these treatments:

• Custom orthotics

  Shoe inserts made for your feet, to support your arch and take pressure off the heel.

  About custom orthotics →

• Shockwave therapy

  Sound wave treatment for stubborn heel pain. Done in the office, no surgery.

  About shockwave therapy →

• Laser therapy

  A light-based treatment done in the office. Ask us if it is a fit for you.

  About laser therapy →

If your pain does not improve after months of steady care, your doctor will talk with you about other options. Surgery is rarely needed for heel pain.

What a visit looks like

1. We listen. Your doctor asks when the pain started, what makes it worse, and what you want to get back to.
2. We examine your foot. We check your heel, arch, and ankle, and watch how you stand and walk.
3. We look closer if needed. Your doctor may order an X-ray or other imaging to rule out other causes.
4. You leave with a plan. You will know what to do at home and when to come back.

It helps to bring the shoes you wear most, including your work or running shoes.

New here? Read what to expect at your first visit and fill out your new patient forms ahead of time.

Questions people ask

This page is general information, not medical advice. For advice about your own feet, talk with your doctor.