Why Your Heels Hurt and What You Can Do About It

Heel pain can sneak up on you. One day, your feet feel fine, and the next, every step feels like walking on a rock. Whether it hits in the morning or after a long day, heel pain can quickly make everyday activities uncomfortable or even unbearable.

The experienced team at Washington Foot & Ankle Sports Medicine in Kirkland, Washington, specializes in providing expert care to help you find relief.

Let’s break down what’s going on and what you can do to feel better.

The most common cause: plantar fasciitis

The most frequent reason for heel pain is plantar fasciitis. The condition occurs when the thick band of tissue connecting your heel to your toes becomes irritated or inflamed. That tissue, called the plantar fascia, plays a significant role in supporting the arch of your foot.

Pain from plantar fasciitis usually shows up first thing in the morning. You take your first few steps out of bed, and it feels like your heel is on fire. Sometimes the pain eases as you move around, but it often returns after long periods of standing or sitting.

Other reasons your heels might hurt

Heel pain can come from several different issues, and they don’t always feel the same. Here are a few other possibilities:

Achilles tendinitis
Heel spurs
Bursitis
Stress fractures
Nerve compression
Poor footwear

Achilles tendinitis often causes pain behind the heel and is common in runners or people who increase activity too quickly. Heel spurs are calcium deposits that form under the heel bone, sometimes alongside plantar fasciitis.

Bursitis and nerve compression can cause sharp, burning, or radiating pain. Stress fractures develop from overuse and typically come on gradually. Shoes without proper support can make all of these problems worse.

What you can do at home

You don’t have to live with heel pain. Many people feel better with basic care at home, especially when they catch the problem early. Resting your feet, applying ice to the heel for 15-20 minutes at a time, and doing regular stretches for your calves and arches can reduce inflammation and ease discomfort.

Wearing supportive shoes is also essential. Look for a sturdy sole and good arch support. If your shoes don’t offer enough cushion or structure, consider using over-the-counter inserts. Some people find relief with pain relievers like ibuprofen or acetaminophen, especially after long days on their feet.

When to see a doctor

If your heel pain doesn’t improve after a couple of weeks of self-care, it’s time to see our team. We can help determine the root cause and recommend more specific treatment. That might include physical therapy, prescription orthotics, or imaging to rule out more serious issues like a stress fracture or nerve problem.

You should make an appointment sooner if the pain is intense, if you’re having trouble walking, or if you notice swelling, redness, or warmth around the heel. Numbness or tingling is also a sign you shouldn’t ignore. Waiting too long can lead to more damage and a longer recovery.

Take steps toward pain-free heels

Heel pain might feel small at first, but it can affect your entire day. Whether you’re walking the dog, standing at work, or chasing after kids, sore heels make everything more complicated. The good news is that most heel problems get better with simple care, especially if you act early.

Contact our office or schedule an online consultation to learn how we can help you handle it effectively. Pay attention to your feet, give them the support they need, and don’t hesitate to get help if the pain doesn’t go away.