WHY DOES MY HEEL HURT? UNDERSTANDING HEEL PAIN AND WHAT YOU CAN DO ABOUT IT.

If you're reading this, it's likely that your heel pain has become more than just a minor annoyance. Perhaps it's interrupting your workouts, making daily walks uncomfortable, or even causing discomfort first thing in the morning before your feet hit the floor. You’re not alone.

Heel pain is one of the most common complaints in our sports medicine podiatry practice, and the good news is that most causes are treatable with the right care and understanding. Let’s break down what might be going on, what signs to look for, and when it’s time to see a specialist.

The Most Common Cause: Plantar Fasciitis

The most frequent cause of heel pain is a condition known as plantar fasciitis. This occurs when the plantar fascia - a thick band of tissue that runs along the bottom of the foot—becomes irritated or inflamed. People with plantar fasciitis often experience sharp, stabbing pain at the bottom of the heel, particularly with their first steps in the morning.

While the discomfort may improve with movement, it frequently returns after long periods of standing or sitting. Tenderness may also be present along the arch or sole of the foot.

Several factors can contribute to the development of plantar fasciitis, including overuse from sports or physical activity, having flat feet or high arches, wearing shoes that lack proper support, or a sudden increase in activity levels.

Other Possible Causes of Heel Pain

While plantar fasciitis is the most common reason for heel discomfort, several other conditions can also be responsible.

Achilles tendinitis, for instance, causes pain in the back of the heel due to inflammation of the Achilles tendon - the strong band that connects the calf muscles to the heel bone. It frequently affects runners, active individuals, or anyone who increases their activity level too quickly without proper stretching or warm-up.

Heel spurs are another potential cause; these small bony growths form on the heel bone and often appear alongside plantar fasciitis, though they don’t always cause pain on their own. Stress fractures—tiny cracks in the heel bone—can result from repetitive impact, especially in runners or athletes engaged in high-impact sports.

Lastly, bursitis involves inflammation of the bursae, fluid-filled sacs in the heel, which can become irritated from prolonged standing on hard surfaces or wearing shoes that lack adequate support. 

When Should You See a Specialist?

If your heel pain persists for more than a week or two, worsens over time, interferes with your ability to walk or exercise, and/or occurs with swelling, redness, or numbness, it’s time to consult a sports medicine podiatrist. Heel pain is not something you have to live with. The earlier we evaluate what’s going on, the sooner we can create a personalized treatment plan to get you moving comfortably again.

What to Expect From a Sports Medicine Podiatry Visit

At our office, we take a comprehensive look at your symptoms, lifestyle, and biomechanics. Treatment often includes:

• Custom orthotics or footwear recommendations

• Stretching and strengthening exercises

• Manual therapy or sports taping

• Ultrasound or shockwave therapy

• Guidance on training modifications or return to sport

In rare cases where conservative care doesn’t provide relief, we explore minimally invasive procedures or other advanced treatment options.

Don’t Ignore Your Heels—They Work Hard for You

Your heels absorb a tremendous amount of impact every day. When they hurt, it’s a signal from your body that something isn’t functioning quite right. Whether you’re a weekend warrior, a competitive athlete, or someone who just wants to get through the day pain-free, we’re here to help.

If you or someone that you care for suffers from pain in the feet, ankles, knees, hips, and/or lower back, the pain may be due to misalignment caused by faulty biomechanics, which can be treated and corrected with the help of custom orthotic insoles. 

To schedule your comprehensive biomechanical evaluation, contact us or call our Sports Medicine Podiatry Center and book an appointment at our Marlton, N.J. Sports Medicine Facility or Ridley Park, P.A. Office location with one of our podiatric sports medicine specialists today by calling (610) 522-9200.