✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026

Don’t Let Achilles Heel Pain Slow You Down

Understanding Achilles Heel Pain: What It Is and How to Fix It

If you’ve ever felt a sharp or burning sensation at the back of your ankle or just above your heel, you might be dealing with Achilles heel pain. Whether caused by overuse, tendonitis, or even a small tear, this kind of discomfort can make everyday movements—from walking to climbing stairs—feel impossible. Fortunately, with early diagnosis and proper care, you can treat Achilles pain effectively and prevent it from becoming a long-term issue. At Balance Foot & Ankle Specialist in Michigan, we help patients recover mobility and live pain-free.

https://www.youtube.com/watch?v=Y1sMEi7LNuA

What You Need to Know About Achilles Heel Pain

Achilles heel pain is a common yet often misunderstood foot condition that affects the tendon connecting your calf muscles to your heel bone. Whether you’re a runner, a weekend warrior, or someone who stands for long periods, this type of pain can seriously limit your mobility and quality of life. Understanding the underlying causes—such as overuse, poor footwear, or tendonitis—is the first step toward effective treatment. At Balance Foot & Ankle Specialist in Michigan, we help patients identify the root of their pain and offer modern, customized solutions to promote healing and long-term relief.

If you’ve ever felt a sharp or burning sensation at the back of your ankle or just above your heel, you might be dealing with Achilles heel pain. Whether caused by overuse, tendonitis, or even a small tear, this kind of discomfort can make everyday movements—from walking to climbing stairs—feel impossible. Fortunately, with early diagnosis and proper care, you can treat Achilles pain effectively and prevent it from becoming a long-term issue. At Balance Foot & Ankle Specialist in Michigan, we help patients recover mobility and live pain-free.

Back of the Achilles Heel Pain (Causes, Symptoms & Best Treatment)

Back of the Achilles Heel Pain: The Achilles tendon inserts into the back of the heel. It can lead to insertion pain and retrocalcaneal bursitis, FIX IT!

Get Expert Relief for Achilles Heel Pain Today

Your feet keep you moving—don’t let heel pain keep you on the sidelines. At Balance Foot & Ankle Specialist, our podiatrists provide advanced care tailored to your condition. From physical therapy to minimally invasive procedures, we’re here to help you heal.

Schedule your consultation today and take the first step toward recovery.

BOOK A VISIT

The Back of my Achilles Hurts Treatment Video

https://youtu.be/Y1sMEi7LNuA

Bump on the Back of My Achilles Tendon Causes:

Types Of Achilles Heel Pain

1. Achilles Tendonitis Heel Pain:

• The most common cause of Achilles heel pain is an overuse injury.
• This leads to inflammation of the Achilles tendon, which leads to  Achilles heel soreness.
• This will appear as morning pain that gets better with 15-20 minutes of walking!

Achilles Tendonitis Heel Pain Symptoms:

• Pain in the back of the heel.
• Sore insertion of the Achilles heel.
• Swelling may occur.
• You may experience Achilles heel soreness in the morning.
• The stiffness and pain go away with walking.
• Decreased strength.
• Sluggishness in the calf muscle.

See the Achilles Heel Pain Treatment Section Below.

2. Achilles Heel Tear:

• An Achilles tear usually partial.
• A complete tear can occur. This will lead to a complete loss of calf muscle function.
• Most common in males 30-50 years old.
• Especially jumping or falling.

Achilles Heel Tear Symptoms:

•  There will be a sudden sharp tearing feeling.
• This is usually in a big fall.
• Severe heel pain.
• Will not be able to stand on tippy toes.
• If you look at both Achilles’ tendons, there will be a groove if fully torn.

 

3. Achilles Heel Spur:

• An Achilles heel spur can usually develop.
• This usually happens after years of Achilles heel pain & inflammation.
• Chronic overuse can lead to micro-tears that fill in with blood.
• This blood can then calcify over time.

Achilles Heel Spur Symptoms:

• Achilles heel soreness.
• Usually worse in the morning, gets better with light walking.
• You can feel a palpable mass with your fingers.
• It may press against the back of the shoe and cause pain.

See the Achilles Heel Pain Treatment Section Below.

4. Achilles Heel Pain Running:

• Walking and running are the most common causes of Achilles heel pain.
• This condition is frequently due to overuse of the tendon.
• Every step you take during running strikes at 3-4x your body weight.
• During walking, this can be around 2x your body weight with each step.
• So for most of us, that is about 800 pounds of weight with each step!
• This continues for a few thousand steps.

 

Achilles Heel Pain Running Modifications:

• If your plantar fascia, Achilles tendon and hamstrings are tight, this needs to be corrected.
• Studies show that you need at least a certain amount of flexibility, which most non-athletes do not have!
• If you cannot dorsiflex your foot 10 degrees (or 80 degrees to the shin), you are at risk!
• This alters your running mechanics and places extra unnecessary strain on your foot and ankle.

Achilles Heel Pain Treatment:

1) Sore Achilles Heel Pain Relief!

• This stage alone can give 50-60% complete resolution of symptoms!
• It will take a couple of days or weeks to decrease the pain.
• Once the pain is gone, stretch and exercise to strengthen the Achilles!

A)Massage The Back Of The Heel & Achilles:

• Use your hands.
• Use a tennis ball.
• Use a rolling pin or any other online special item.
• Anything will work as long as it doesn’t damage the skin.
• Any blood flow or motion will decrease the pain within 15-20 minutes.

My Recommendation: Freeze a water bottle, stick it in an old t-shirt and ice your Achilles!

B)Ice The Back Of The Heel & Achilles:

• Do this 2-3x a day for 2-3 days.
• The inflammatory process needs to end for healing to being.
• Each session of 15-20 minutes will decrease the flow of inflammatory cells.
• Afterwards, the arteries will vasodilate, flushing out inflammatory cells.
• Ice has deeper penetrating power than heat.
• But heat can work as well.

My Recommendation: Use ice rather than heat.

C)Topical or Oral Anti-inflammatory Medication:

• These include Ibuprofen & Aspirin.
• This can be over the counter or prescription.
• Do not take these unless instructed to do so by your physician or podiatrist.
• Take a 1-2 week course of pills.
• This will decrease inflammation and speed up your healing time.
• Take 2-3x doses per day as instructed by podiatrist,
• This dosage builds up anti-inflammatory enzyme levels in your system.
• Taking just 1-2 pills and then stopping does nothing for inflammation!

My Recommendation: Be careful of stomach irritation!

D)Once pain is decreased, start Achilles heel stretches & exercises!

• Achilles heel exercises and stretching are needed to correct the cause of pain.
• Studies show that at least 10 degrees of ankle motion off the floor are needed to walk without stressing the Achilles tendon.

2) Achilles Heel Stretches & Exercises:

• The plantar fascia & the Achilles tendon are basically a continuation of each other.
• They both need to be stretched out to take tension off the Achilles tendon.
•  Biomechanical studies show that the foot needs at least 80 degrees of dorsiflexion to the leg (10 degrees off the ground.).
• If it does not, the foot must compensate.
• This puts increased stress on the Achilles tendon.

A) Plantar Fascia Stretching Exercises:

• Most stretches of the plantar fascia stretch the calf as well.
• The calf and plantar fascia are essentially a continuation of each other.

• Pick one stretch for each muscle group.
• All stretches should be for 15-30 seconds until tightness.
• Do these 2-3x per day.
• The entire stretching session should take less than 5 minutes per day.

B) Achilles Tendon Stretching Exercises:

• Stretch your calf muscle as well as the plantar fascia.
• Most stretches work both the plantar fascia and the Achilles tendon.
• All stretches should be for 15-30 seconds until tightness, 2-3x for the calf.
• Stretching will take a long time, weeks and months!
• This will keep your pain away and make you feel more athletic than ever!
• Studies show stretching is the single most important thing to keeping the pain away.

C) Hamstring Stretching Exercises:

• It is also extremely important to stretch out your hamstring.
• All stretches should be for 15-30 seconds until tightness, 2-3x for the plantar fascia.
• Stretching this muscle out will help take tension off the Achilles tendon.

My Recommendation: I like to always stretch both legs at once. This saves those crucial minutes!

D) How Long Do I Keep Stretching:

• Pick one plantar fascia, Achilles tendon, and hamstring stretch.
• Ideally, you will stretch even more muscles in the leg as you become more knowledgeable.
• In a few weeks, you will notice how flexible you are becoming.
• It will feel less painful to walk and run.
• With more elasticity, the joints work much more naturally.
• You will be able to stand longer and run farther.
• It should even decrease your knee, hip, and lower back pain.
• You will notice results in a couple of weeks, and hopefully, continue this habit for life!
• Stretching is the secret to amazing running and walking biomechanics.
• Don’t ignore it!

3) Extra Heel Support & Shoes:

• This stage gives 80-90% success in relieving symptoms!
• Once you regain some flexibility, support is needed!
• This means good over-the-counter arch supports.
• It also means a proper pair of shoes to keep the pain away.

A) Heel Supporting Shoes:

• Get a good running shoe.
• Make sure it has a stiff base.
• Make sure it is not too flexible.
• Make sure there is enough room for your big toe and pinky toes.
• The heel counter should be rigid.
• The average running shoe should be worn less than 400 miles or so.
• This is about 3-6 months, don’t keep a shoe for years!
• I’m as frugal as it gets, but you can get a good new shoe for $35 on sale.
• Don’t risk your future mobility!

B) Fit Supporting Shoes Properly:

• Fit your shoes in the evening.
• Your feet are the most swollen at night.
• Use a Brannock device to measure your size properly.
• Measure your foot length.
• Measure your arch length.
• Measure your foot width length.

C) Achilles Heel Pain Orthotic:

• Get a good rigid over-the-counter foot orthotic.
• There are many crummy brands out there.
• Get a rigid pair that supports the arch.
• This is extremely important.
• Try ordering Powersteps online. They are about 20-30$.

D) Treat Your Plantar Fasciitis!

• Does the bottom of your arch hurt as well?
• Think Plantar Fasciitis!

Achilles Heel Pain: Common Questions Answered

What causes Achilles heel pain?

It’s usually caused by overuse, tight calf muscles, improper footwear, or inflammation of the Achilles tendon (tendonitis).

Is Achilles heel pain serious?

It can be. Ignoring it may lead to tendon tears or ruptures. Early treatment can prevent long-term damage.

How is it diagnosed?

A podiatrist may perform a physical exam, review your symptoms, and order imaging like an ultrasound or MRI if needed.

What are the treatment options?

Rest, ice, anti-inflammatories, custom orthotics, physical therapy, and in more serious cases, surgical intervention.

Can I still exercise with Achilles heel pain?

Low-impact activity may be allowed, but it’s best to consult a podiatrist to avoid worsening the condition.

---

Related Treatment Guides

• Plantar Fasciitis & Heel Pain Treatment
• Custom 3D Orthotics
• Achilles Tendinopathy Treatment

References

1. Maffulli N, et al. Achilles tendinopathy. Foot Ankle Surg. 2020;26(3):240-249.
2. Alfredson H. Chronic midportion Achilles tendinopathy: an update on research and treatment. Clin Sports Med. 2003;22(4):727-741.
3. Silbernagel KG, et al. Continued sports activity using a pain-monitoring model during rehabilitation in patients with Achilles tendinopathy. Am J Sports Med. 2007;35(6):897-906.