Understanding Pain in Heel of Foot: Causes & Solutions

Key Highlights

• Heel pain is a very common foot problem. A lot of people feel this pain from plantar fasciitis, a heel spur, or trouble with the Achilles tendon.

• Plantar fasciitis is the main reason for heel pain. This happens when the thick band of tissue on the bottom of your foot gets swollen.

• You may feel sharp pain in the morning. Other things you may feel are swelling and tenderness in your heel.

• Most heel pain can get better if you take care of it at home. You should rest, stretch, and wear supportive shoes.

• If you do not treat the heel pain, it can last a long time and turn into something worse. It is best to see a doctor early.

• A lot of people with plantar heel pain feel better within 6 to 12 months if they use simple treatments. Most, around 80%, get good relief with these steps (AAFP).

Introduction

Heel pain is something that a lot of people get. It can make it hard to do many daily activities. You may feel pain in your heel bone, in the foot’s arch, or both places. To feel better, you can do a few things at home. You can do some stretching, wear shoes that give good support, and use things like cold therapy products. For example, the NatraCure Cold Therapy Sock can help. It is good to know what causes your heel pain. Once you know what sets it off, you can find the best way to feel better. That will help you get back to your life with less trouble.

Causes of Heel Pain: An Overview

Heel pain can feel mild or can be very strong. It often depends on the spot of your foot that gets hurt. A lot of strain or weight on the foot might cause heel pain. How you walk and the shape of your feet can also make it hurt.

Heel pain can feel at the back of the heel or under it. The heel bone is called the calcaneus. The plantar fascia and the Achilles tendon are soft parts that connect to the bone. A group of muscles near the heel help to support this area. The heel pain you feel can come from these muscles or soft tissues.

Heel pain can be there for many reasons. It is important to get the right diagnosis. A treatment made for plantar fasciitis might not help with Achilles tendinopathy.

Achilles tendinitis is when the tendon that joins your calf to your heel bone gets hurt. Plantar fasciitis is different. In this, the pain is in the plantar fascia. The plantar fascia is the tissue that goes along the bottom of your foot.

Key Takeaway:
Around 80% of heel pain comes from plantar fasciitis or other things that change how you use your foot. Most of the rest comes from pain in the back of the heel or from nerves. The first thing you should do to help your heel pain is to find out just where the pain is. This will make it easier to know what kind of treatment is best for you.

Plantar Fasciitis and Its Role in Heel Pain

Plantar fasciitis is the biggest cause of heel pain for many people. This condition causes pain in the heel for about 70–80% of people who feel it there. The American Academy of Family Physicians (AAFP) also says that it is the main cause of heel pain. Plantar fasciitis starts when the plantar fascia is hurt. The plantar fascia is a thick band of tissue in your foot. It helps hold up the arch of the foot and also takes in stress when you walk or stand. This is why you feel heel pain when there is a problem with the plantar fascia.

From “Inflammation” to Degeneration: The Modern Understanding

The term plantar fasciitis may make you think it is about swelling. But new studies now show it is really about wear and tear over time and not just swelling. Some people also call it plantar fasciosis.

When experts look at samples of this issue, they see small tears, collagen that is not lined up right, less blood flow, and changes in the tissue. There are not the usual cells that show swelling is there (AAFP, PMC, Medscape). This happens slowly because you put force and need on the spot where the plantar fascia meets the heel bone.

In simple terms: plantar fasciitis isn’t just “inflammation”—it’s more like wear-and-tear of the fascia caused by overuse and tension.

Typical Presentation and Symptoms

People with plantar fasciitis feel sharp pain at the bottom of the heel. The pain is mostly near the inside area of the heel bone. This place is known as the medial tuberosity.

• The pain is at its worst with the first few steps in the morning or right after you rest. This is sometimes called start-up pain.

• Gentle movement can make it feel better. But if you stand or do things for a long time, pain comes back.

• You feel pain on the bottom part of the heel. This is where the plantar fascia joins in. There may be some swelling or the area could feel warm.
  (AAFP; National Institute for Health and Care Research [NIHR])

Key Risk Factors and Associations

Some parts of how the body is built and how you live your life can make it more likely for you to get plantar fasciitis.

These risk factors often coexist, creating a cumulative strain effect over time.

Pathophysiology in Brief

Plantar fasciitis is when the bottom of the foot hurts because the tissue there gets pulled and stretched many times. This can cause small tears in the tissue. Over time, the tissue gets weak, and new cells try to fix it. There is also less blood flow in the area, so it takes longer for it to heal. Because of this, people often feel pain and stiffness in the foot that stays for a long time. This pain is not from quick swelling but happens because the tissue keeps breaking down and there is not enough blood flow to help it get better.

Other Common Conditions: Heel Spurs, Achilles Tendinitis, and Bursitis

Many things can cause your heel to hurt besides plantar fasciitis. A heel spur is one of those things. A heel spur is a bony growth that builds up on the heel bone. It often happens when the foot's muscles and ligaments feel strain for a long time. A heel spur may not always be painful. But it can make the area around it feel sore or tight.

Achilles tendinitis is also a common reason for pain. It happens when there is inflammation of the achilles tendon. The achilles tendon connects the calf muscle to the heel. Many runners and other people who play sports get this injury. This can happen if they make their workouts harder too fast.

Other conditions can also lead to heel discomfort:

• Bursitis: This is when the sacs filled with fluid that help cushion joints get swollen. You may feel like the spot is sore or has a bruise.

• Stress Fractures: These are tiny cracks in the heel bone. They often come from the same force happening again and again.

• Tarsal Tunnel Syndrome: A nerve gets squeezed in your ankle. This will give you burning or tingling pain.

• Haglund’s Deformity: A bump forms on the back of the heel. Shoes often make it feel worse.

Plantar Fasciitis, Heel Pain & Menopause: What the Research Says

Many women feel heel pain, like plantar fasciitis, when they start to go through perimenopause or menopause. This pain often gets worse during this time. It looks like these heel pain problems are linked to changes in their hormones. Doctors still need to learn more about how hormones and heel pain are connected. But the studies we have now, and what doctors see in practice, tell us about reasons for this and things that might help you to handle plantar fasciitis and heel pain.

Epidemiology & Clinical Observations

• A study looked at plantar fasciitis in women who are menopausal and women who are not. It found that women in menopause have worse foot health. They feel more pain, and their foot pain and how their feet work feel worse in their daily life than others. (PubMed)

• A few small studies and physiotherapist surveys say plantar heel pain and plantar fasciitis seem to happen more often, or feel worse, for women who are age 40 to 60, especially during menopause. In one study from India, about 87% of women after menopause had plantar fasciitis. (ijamscr)

• Podiatrists and experts in menopause say many women feel new heel pain or feel like their heels are stiff, especially in the morning, once they reach midlife and have lower estrogen levels. (drlouisenew)

These findings show that menopause can be linked to plantar fasciitis. It may change how likely you are to get it or how bad it gets. There is no proof yet that menopause causes plantar fasciitis.

Biological / Mechanistic Connections

To understand why menopause can affect the health of the plantar fascia, we need to think about what hormones do in the body. Hormones help the connective tissue in your feet and other parts feel and work a certain way. When levels change, this may lead to differences in the plantar fascia and how it feels.

1. Fascial sensitivity to sex hormones
   A study shows that the main estrogen, called β-estradiol, changes how the fascia builds extra layers around cells. When the level of estrogen be low, the fascia cells have less collagen-I, collagen-III, and fibrillin. This means the cells in the fascia change when the amount of estrogen goes up or down. (PMC)

In simple words, if the estrogen is too low, it may get harder for the fascia to keep or fix the collagen fibers. This can mean you get small injuries more often, or those small injuries take longer to get better.

2. Reduced collagen / elasticity / tissue resilience
   Estrogen helps the body to make collagen, keeps body tissues flexible, and helps manage swelling. When estrogen goes down during menopause, tissues like tendons, ligaments, and the plantar fascia may feel less strong. Many people say when these tissues are less stretchy, they can even tear more easily, even if there is not a lot of stress. (facstl, menopausespecialists)

In short, when you have less estrogen during menopause, your body may not fix fascia or keep up collagen as well. At the same time, changes in your body like gaining weight, walking in a different way, and losing muscle support can put more stress on your feet. More pain sensitivity during this time can also make it worse. All of this together makes the chances of getting plantar fasciitis or more heel pain go up.

Clinical Implications & Management Strategies

Given this, the list below shows what you need to remember when you treat plantar fasciitis in women who are in menopause or have gone through it.

Caveats & Research Gaps

• Most of the human data that talks about menopause and plantar fasciitis comes from what the people around us see or stories they tell. There are not many strong studies that follow people over several years or test with random groups, which means we do not know much about heel pain in this way.

• There is not much info yet about how much HRT or extra estrogen can help the heel get better. People should not think that there is a clear effect until more is known.

• A lot of other things, like age, body weight (BMI), how much the people move, and the shape of their feet, also add to the cause of heel pain or plantar fasciitis. This makes it hard to say if menopause alone is the only reason.

Typical Signs of Heel Pain (and What They Mean)

It is good to know the type of pain you have and when it starts. This can help you and your doctor find out where the pain is coming from.

• Sharp morning pain that goes away as the day starts: This often happens to people with plantar fasciitis. You feel pain because the plantar fascia gets tighter from resting at night.

• Pain that gets worse when you move more (like running or jumping): You may have Achilles tendinopathy or a calcaneal stress fracture if you feel more pain with activity.

• Swelling or tender area that feels like a bruise at the back of the heel: This is common in those with bursitis or Haglund’s deformity. You feel it at the back of the heel and it may hurt to touch.

• Burning, tingling, or sharp “electric” pain from the heel into the arch: These symptoms can mean you have tarsal tunnel syndrome. A nerve gets squeezed and causes the pain.

• A sore or dull pain on the underside of the heel: People feel this with fat pad atrophy or from long-time pressure on one area.

• Redness, warmth, or heat over the heel: Having any of these signs may mean you have an infection or inflammatory arthritis. Get help right away if you feel these on or at the back of the heel.

Other common symptoms include:

• The pain can be very bad when you take your first steps in the morning.

• There is often tenderness under the heel or at the back of the heel where the achilles tendon is attached.

• You might feel discomfort in the arch of the foot or along the inside edge.

• There can be swelling or redness over the heel.

• The pain is more noticeable after you exercise or after you stand for a long time. You do not feel it much while you are doing these things.

When Are Symptoms Serious? (Red Flags)

Most heel pain will feel better if you rest. Stretching the foot and wearing shoes that give support can make it feel good too. The pain could still be there in some people. That is when you may have to see a doctor. You need help from a doctor if you feel any of these things.

🚩 Red Flags Requiring Prompt Medical Attention

• A person may feel very strong pain all of a sudden after hearing a pop or hurting the foot. This can be a sign of plantar fascia rupture or even a fracture.

• Someone may find that he can't put weight on the foot or walk the right way. That could be a stress fracture or a tendon tear.

• A lot of swelling or bruising that shows up quickly can be serious.

• A person may feel numbness, tingling, or pain that feels like an electric shock. This can happen from nerve compression.

• A foot that is red, warm, or when there is fever, could mean an infection or inflammation in the body.

• If there is no change or the foot is not getting better after 3 to 4 weeks of trying rest, stretching, and using supportive shoes, it may be time to see a doctor.

If you have heel pain from plantar fasciitis or other reasons, and it does not get better after six weeks of simple care at home, you should talk to your doctor. If the pain gets worse, see your doctor as well. A healthcare professional will check your heel and may say you need scans or more treatment. Pain that lasts a long time can mean you have chronic tendinopathy. It might also be a stress injury, or a different health problem that looks like plantar fasciitis, but is really something else.

According to the American Academy of Family Physicians (AAFP): Patients should seek medical evaluation if heel pain interferes with walking, worsens over time, or does not respond to conservative treatment within six weeks.
(Source: AAFP — “Heel Pain: Diagnosis and Management,” 2019)

Physical Examination and Key Diagnostic Tests

A physical exam is the best way for your provider to find out what is causing your heel pain. At this exam, your provider will press on different parts of your foot and heel. This helps them find the exact spot where you feel pain. They may watch you walk or stand. This lets them see how you move and how your weight sits on the different structures of the foot.

If the doctor can’t find the reason during your physical exam, they might ask for some tests to get more answers. Many times, the first thing they will do is take an X-ray to look at your bones. The Cleveland Clinic says it’s not common to use other scans like an MRI or ultrasound at first. But doctors use those scans when they want to find problems in soft tissues that X-rays do not show. 

These tests help you get a better sense of what is happening inside your foot.

Recognizing Differentiators—Plantar Fasciitis vs Other Conditions

It's important to know if your heel pain is from plantar fasciitis or from something else. This helps you get the right treatment. A big sign of plantar fasciitis is sharp pain when you get up in the morning or when you stand up after sitting for a long time. This pain often gets better when you start moving. But, if you stand for a long time, the pain can come back.

Pain from stress fractures usually gets worse when you walk or move. You may feel pain even when you are not active and just sitting. Heel spur syndrome can bring constant pain. It may feel like something is sticking like a pin in your foot. Still, in many cases, the heel spur does not be the cause of pain. The pain often comes from the swelling of the soft tissue nearby. This is true for most people with a heel spur or stress fractures.

Conditions like tarsal tunnel syndrome make the foot feel burning, tingling, or pain that moves around. The feel comes from pressure on the nerve, not from swelling in the fascia. The doctor may check for gait abnormalities with the pain. This helps to tell the problems apart so you get a good diagnosis.

Home Remedies and At-Home Care for Heel Pain Relief

Most heel pain comes from things like plantar fasciitis or from using your feet too much. It usually gets better if you take care of it in simple ways. The American Academy of Family Physicians (AAFP) and the Mayo Clinic say that about 80% of people feel a lot better after six to twelve months. You just need to keep up with regular treatment and don't need surgery.

The main goal for looking after your feet at home is to lower swelling, help movement, and take stress off the plantar fascia. The top things you can do at home are to rest, stretch, build muscle strength, wear shoes that give good support to the foot, and use cold packs.

Rest & Activity Modification

The proof for this is strong. AAFP and Mayo Clinic both say the same thing about it.

• Cut down or change things that make your heel hurt. Running, jumping, or standing for a long time on hard surfaces can give you pain.

• Try low-impact exercises, not the tough ones. You can go for cycling, swimming, or use an elliptical if you want a good workout.

• If you have to stand at work for a long time, use gel insoles or cushioned mats. These take stress off your heel, mainly when you are on hard surfaces.

These changes help the small tears in the fascia get better. They also make it less likely for this irritation to come back.

Stretching & Strengthening

Evidence strength: ★★★★☆ (Strong; from the British Journal of Sports Medicine, AAFP, and Mayo Clinic)

Targeted stretching and strengthening exercises are some of the best ways to help with heel pain. These workouts can help many people who feel pain in their heels. If you do these exercises more often, you may feel less heel pain as time goes on.

Plantar Fascia–Specific Stretches

• Before getting out of bed: Cross your legs over each other. Use your hand to grab your toes. Gently pull your toes toward your shin until you feel a stretch in the arch of the foot. Hold it for 20 to 30 seconds. Repeat three times.

• Calf wall stretch: Stand facing the wall. Put one foot back and keep your heel down. Lean forward until you feel a stretch in your calf. Hold this stretch for 30 seconds. Repeat it three times on each side.

• Towel stretch: Sit down and keep both legs straight. Wrap a towel around the ball of the foot. Gently pull the towel until you feel a stretch in the arch of the foot and the calf.

Clinical studies show that when you stretch the plantar fascia, you get more help with pain and movement than if you only do calf stretches. This comes from the British Journal of Sports Medicine and AAFP.

Strengthening Exercises

Getting your feet and calf muscles strong can help the load spread out more smoothly. When you make these muscles stronger, your body will be better at holding weight. You feel good when you stand for a long time, too. Strength in these areas is good for your balance. So, try to work on foot and calf strength whenever you can.

• Toe curls or marble pickups can help to make the small muscles in your foot stronger.

• Eccentric heel raises are good for your calves and tendon. You go up on your tiptoe, and then come down slow.

• Towel scrunches help your foot arch stay strong.

Combining stretching and strengthening can help you feel better more quickly. This can also make it less likely that the problem will come back.

Taping, Bracing & Support

The proof is average, from the British Journal of Sports Medicine (PMC).

Low-Dye Taping

A short-term plan uses firm tape. The tape goes over the arch and heel. This helps support the plantar fascia. It also helps take some strain away. Studies say you may feel less pain for a bit if you use this with other treatments.

Night Splints

Keep your ankle bent upward when you sleep. This keeps a gentle stretch. People say different things about if this helps. Some say it works for them, but others feel it is hard to do or keep up (AAFP).

Orthotics & Footwear

• You can use prefabricated or custom orthotic insoles to help with heel pain. These insoles give your feet good arch support and take pressure off your heel.

• A Comprehensive Review and Evidence-Based Treatment Framework says that prefab carbon fiber or polyethylene orthoses are helpful in lowering heel pain in people (PMC).

• When shopping for shoes, look for:

  • A firm heel counter. It helps you keep your foot stable.

  • Good arch support.

  • Cushioning that makes every step feel softer and helps absorb shocks.

  • A heel that is 10–15 mm higher. This will cause less strain on your Achilles tendon and plantar area.

If you feel heel pain, good arch support in your shoes can help. The right shoes offer good arch support and may ease heel pain.

⚠️ Don't use orthotics that feel too hard or are too large. These can change how you walk. They may even make symptoms worse for people.

Cold & Heat Therapy / Modalities

Evidence strength: ★★★☆☆ (Moderate; AAFP, Medscape)

• Cold packs or ice massage: You can put ice on your foot for about 15–20 minutes at a time. Try this a few times each day. This may help bring down swelling.

• Ice bottle roll: Try using a frozen water bottle. Roll it under your foot. You get the cold feel and a soft foot massage at the same time.

• Contrast therapy (hot/cold): There is not much proof that this works. But some people do feel better when they give it a try.

• Ultrasound or laser therapy: There is weak or mixed benefit seen in studies. Do not use these instead of other treatments that most people know will work.

Safety note: Always use a thin barrier between ice and skin; do not exceed 20 minutes per session.

Additional Interventions for Persistent Pain

Think about what you should do if the symptoms stay for more than three to six months, even after you have used regular home care.

Always consult a qualified clinician before pursuing injections, shockwave therapy, or surgical options.

Key Takeaways

• About 80% of heel pain cases can get better in 6 to 12 months if you keep up steady care at home.

• The main treatments that work best are:

  • Stretching and strengthening focused on the plantar fascia

  • Wearing shoes that give good support or using orthotics

  • Taking a rest and changing how you do daily activity

  • Using ice and care to lower swelling when needed

• If you still feel heel pain after 6 weeks, or if it gets worse after 3 to 6 months, it will be good to talk to a doctor for more help.

Recommended Products and Safety Precautions

When you have heel pain and feel like taking care of it at home is not enough, you can use some helpful devices. These are good for making the pain feel less and help with swelling, too. Using the tools can help you feel better in time. A few products made for heel pain can bring more comfort. Here is one example.

These tools like cold therapy socks, gel ice wraps, cushioned orthotic inserts, and night splints can help when you stretch, take rest, and pick the right shoes. The best thing is to use these tools in the right way every time. This can stop you from making the pain worse by making your foot too cold or using too much pressure.

How NatraCure Solutions Help Heel Pain

NatraCure has products for heel pain. These help the way you stand and walk. They help with swelling too, so you feel better. Our products fit with what your doctor suggests. They do not replace your doctor’s plan.

The NatraCure Cold Therapy Sock is a good choice if you need something for cold therapy. It can help with pain from plantar fasciitis, Achilles tendinitis, and heel pain. This sock sends the cold right to the spot where you feel the most pain. You can use it many times. It comes with gel packs that you can take out when you want. The gel packs fit around the heel and the arch to keep your feet cool and feel better.

When this is used, there be less swelling in one spot, and it can help soothe sore spots on the body. People say they feel better just a short time after they use it. A small test by NatraCure’s product team showed over 90% of people were more comfortable after one use. There was no bad reaction on anyone’s skin.

Note: Results may vary depending on severity and consistency of use. Cold therapy can help manage symptoms but is not a substitute for medical diagnosis or treatment.

How to Use Safely and Effectively

1. Put the gel packs in the refrigerator or freezer so they get cold as the instructions say.

2. Put the packs inside the sock sleeves. Gently pull the sock on your foot and make sure it fits well around your heel.

3. Keep the sock on your foot for no more than 20 minutes each time. This helps you stay safe from frostbite.

4. Always have a thin sock on or use a cloth between your skin and the cold pack.

5. Do this 2 or 3 times in one day. You can also do it after you move a lot or are on your feet for a long time.

Safety First

• Maximum Session Time: The max time for one cold therapy session is 20 minutes.

• Barrier Requirement: Always have something between your skin and cold packs.

• At-Risk Groups: People with diabetes, poor blood flow, nerve problems, or sensitive skin need to check with a healthcare provider before using cold therapy.

• Pediatric / Geriatric Caution: Do not use cold therapy without someone there if you give it to kids or older people with skin that is weak.

• Stop Use & Consult a Clinician If: Stop and call a healthcare provider if you feel more pain, numbness, color changes, or tingling that does not go away.

You should use these products along with the advice from your doctor, not as a substitute. If you use them at home for several weeks and your symptoms stay the same or get worse, you should speak to a podiatrist or another healthcare expert. They can look more closely at the problem and help you figure out what to do next.

Conclusion

To really feel better from heel pain, you need to know what causes it first. A lot of times, the problem will be plantar fasciitis, heel spurs, or achilles tendinitis. When you have these, it can be hard to get through your day. But most people feel better with time. Doing the right things each day can help heel pain.

If the pain you feel is mild or moderate, you need to start with a conservative care plan. It is good to stick with this plan for at least 6 to 8 weeks.

• Keep to a routine where you stretch, feel your body get stronger, and use taping.

• Put on supportive shoes or orthotics. These make your feet feel less stress.

• After you are done with the activity, use cold therapy and get some rest. This can help bring down swelling.

If your pain does not go away after some time, or if it gets worse, you should see a podiatrist or orthopedic specialist. They can do scans, watch how you walk, and talk with you about treatments like shockwave therapy or shoe inserts made just for you.

To stay on top of things, it's good to keep a short diary about your symptoms. Each day, write down your pain levels using a scale of 1 to 10. Note the kind of activities you do that day. Also, record if you change your shoes or try any new treatment. Take this diary with you when you see your doctor. It will help them know what you feel and will make it easier for them to plan your care just for you.

If you want help to choose the right shoes, orthotics, or therapy items, you can talk to our team. You will get advice made for you and your needs. When you pick the right things and keep caring for yourself, most people feel better fast. You can get moving again and feel good in your own body.

Your feet let you stand to move around every day. You need to take care of them. They are important and deserve your care.

Medical Disclaimer

The information in this article is for educational and informational purposes only. It is not meant to replace advice, diagnosis, or care from a doctor. You should talk to your doctor, podiatrist, or another qualified healthcare provider if you have questions about a medical condition or treatment options.

Never forget what the healthcare provider says. Do not put off asking for help just because you read something here. If you feel strong pain, see swelling, lose feeling, or have any worry, talk to a healthcare provider right away.

Product names like NatraCure® are here to show some tools that may help when you care for yourself or someone else. These names are not given as medical advice, and do not promise any results.

Frequently Asked Questions

1. What are the most common causes of heel pain?

The most common causes of heel pain are plantar fasciitis and Achilles tendinopathy. Plantar fasciitis happens when the tissue under your foot gets hurt. Achilles tendinopathy means the tendon at the back of your heel is inflamed or starts to wear. Heel pain can also be caused by heel spurs, bursitis, stress fractures, and tarsal tunnel syndrome.
(Sources: Mayo Clinic, AAFP: Heel Pain – Diagnosis & Management)

2. How can I tell if my heel pain is due to plantar fasciitis?

A clear sign that you have this problem is sharp pain under your heel. You may feel it most when you take the first steps in the morning or after you sit and rest for some time. The pain might feel better as you walk and move, but it often comes back during the day. A healthcare professional can check for this by doing a physical exam. They press on your plantar fascia to see how bad the pain is.
(Sources: AAFP, Mayo Clinic)

3. How is heel pain diagnosed by healthcare professionals?

Diagnosis starts with looking at your medical history. A doctor will also do a physical exam. This helps see if you feel pain when you are touched. It also checks for gait abnormalities.

• X-rays are used to see if there be any bone spurs or breaks in the bone.

• Ultrasound or MRI will help look at soft tissue if symptoms keep coming back or do not go away. (Sources: AAFP, Mayo Clinic)

4. What home remedies actually help heel pain?

Most people see their heel pain get better when they follow some simple steps at home. There are some ways that have been checked and really help:

• Stretching the plantar fascia and calves a few times every day

• Wearing supportive shoes or orthotics that help your arch and heel feel good

• Applying cold therapy for around 15 to 20 minutes each time

• Avoiding long times of standing or running on hard surfaces
  (Sources: Mayo Clinic, AAFP)

5. When should I see a doctor for heel pain?

Seek professional care if you experience:

• Pain that does not go away after 6 weeks of home care

• A sudden or very strong pain right after you get hurt

• You can't put weight on it

• Swelling, redness, or feeling warm to the touch. This can mean you have an infection or a swollen area
  (Source: AAFP)

6. What treatments are available for chronic or stubborn heel pain?

Most people feel good when they do not need surgery. A step-by-step plan, as AAFP and NIHR Evidence suggest, can be helpful to use for this.

1. Stretching, strengthening, orthotics, and taping are the first things you should try.

2. If your pain stays for 6 to 12 weeks, night splints or shockwave therapy may help.

3. If things get worse, you can use corticosteroid or PRP injections for fast help.

4. Surgery is only looked at after more than 6 months, if the other treatments did not work for you.
   (Source: NIHR Best Practice Guide, AAFP)

7. Can heel pain be prevented?

Yes, there is proof that shows it can help if you keep your calf flexible, keep your body weight healthy, and wear good shoes. Doing these things can make the risk much lower.

• Stretch your calves and the arches of your feet every day.

• Change your shoes when you have run between 300 and 500 miles in those shoes.

• Use supportive insoles if you stand for a long time.
  (Sources: Mayo Clinic, AAFP)

8. Can gout or uric acid cause heel pain?

Yes, gout can happen, but it does not happen a lot. This problem starts when there is too much uric acid in the body. Gout makes the heel or the big toe feel very sore all at once. The skin in this area may look red, feel hot, and hurt a lot. A doctor can find out if it is gout by taking blood tests and checking the joint.
(Source: Mayo Clinic)

9. Is heel pain more common in certain age groups or activities?

Heel pain is common for adults aged 40 to 60. A lot of people feel heel pain who play sports or stand at their jobs for many hours. Kids and teens can feel this pain too. For them, it is often because of Sever’s disease, which can happen when their body is still growing.
(Source: AAFP)

10. How long does it take to recover from plantar fasciitis?

Recovery is not the same for everyone. Most people feel better in about 6 to 12 months. You need to keep up with stretching. You should wear orthotics. It is also good to change some things that you do every day. If your case is very bad or goes on for a long time, it may take more time to heal.
(Sources: Mayo Clinic, AAFP)

Author Bio: Anna Hibschman Ferguson

Anna Hibschman Ferguson has a job in healthcare marketing. She writes about wellness. Anna wants people to find and use information that is true and based on facts. She tries to keep it simple, so all people can read and understand it. Anna is the Vice President of Marketing at PolyGel, LLC. PolyGel, LLC makes well-known brands like NatraCure. Anna works with a lot of medical experts and other teams who create new products. She helps change tough medical ideas into easy tips that people can read, learn from, and use in daily life.

Anna has worked in health communications for over ten years. She cares a lot about healing and feeling well in your body and mind. In her writing, Anna puts together what she knows from her job and her life. She wants people to feel strong enough to make good choices for pain relief. Anna hopes people feel better and find ways to stay healthy for a long time.

Why does my heel hurt?

Heel pain can stem from various causes, including plantar fasciitis, Achilles tendinitis, or heel spurs. Overuse, improper footwear, and injuries also contribute to discomfort. It's essential to consult a healthcare professional for an accurate diagnosis and tailored treatment plan to address the underlying issue effectively.