There are lots of causes of heel pain. You can usually ease the pain yourself.
Follow the advice on this page and see your GP if the pain does not get better in 2 weeks.
Easing heel pain
If you see your GP, they'll usually suggest you try these things:
Do
-
rest and raise your heel when you can
-
put an ice pack (or bag of frozen peas) in a towel on your heel for up to 20 minutes every 2 to 3 hours
-
wear wide comfortable shoes with a low heel and a supportive, cushioned sole
-
use soft insoles or heel pads in your shoes
-
wrap a bandage around your heel and ankle to support it
-
try regular gentle stretching exercises
-
take paracetamol
Don't
-
do not take ibuprofen for the first 48 hours after an injury
-
do not walk or stand for long periods
-
do not wear high heels or tight pointy shoes
A pharmacist can help with heel pain
Ask your pharmacist about:
- the best painkiller to take
- insoles and pads for your shoes
- treatments for common skin problems
- if you need to see a GP
Non-urgent advice: Contact your GP if:
- heel pain is severe or stopping you doing normal activities
- the pain is getting worse or keeps coming back
- the pain has not improved after treating it at home for 2 weeks
- you have any tingling or loss of sensation in your foot
- you have diabetes and have heel pain - foot problems can be more serious if you have diabetes
What we mean by severe pain
Severe pain:
- always there and so bad it's hard to think or talk
- you cannot sleep
- it's very hard to move, get out of bed, go to the bathroom, wash or dress
- you cannot work due to the pain
Moderate pain:
- always there
- makes it hard to concentrate or sleep
- you can manage to get up, wash or dress
Mild pain:
- comes and goes
- is annoying but does not stop you from doing things like going to work
Urgent advice: Go to your nearest injury unit or emergency department if:
- you have severe heel pain after an injury
- you feel faint, dizzy or sick from the pain
- your ankle or foot has changed shape or is at an odd angle
- you heard a snap, grinding or popping noise at the time of injury
- you are not able to walk
These might be signs of a broken heel bone or broken ankle.
Common causes of heel pain
Common causes of heel pain are exercising too much or wearing shoes that are too tight.
Your symptoms may help you find the cause of your heel pain.
Possible causes of heel pain:
| Symptoms | Possible cause |
|---|---|
| Symptoms Sharp pain between your arch and heel, feels worse when you start walking and better when resting, difficulty raising your toes off the floor | Possible cause plantar fasciitis |
| Symptoms Pain in your ankle and heel, pain in your calf when standing on your tiptoes | Possible cause Achilles tendonitis |
| Symptoms Redness and swelling, dull aching pain in heel | Possible cause bursitis |
| Symptoms Sudden sharp pain, swelling, a popping or snapping sound during the injury, difficulty walking | Possible cause heel fracture or ruptured Achilles tendon |