Back Of Heel Pain: Causes & Best Home Treatment 2019!

Back Of Heel Pain: This is especially common while walking or running. The 4 most common causes are insertional tendinitis, heel spurs, bone and bursitis!

 

 

Overview: This is most commonly related to Achilles tendinitis, but this can lead to heel spurs, bone problems and even the bursa rubbing. We will recommend some great treatment options to get you feeling better almost immediately!

 

Back Of Heel Pain Causes:

There are 4 very common back of heel pain causes:

  • Achilles Tendinitis, Bone Spurs, Bursitis  & A Hagland’s Bump.

 

Insertional Achilles tendonitis heel spur pain
This is the Achilles tendon inserting into the calcaneus. As you get Achilles tendonitis for many years, it gradually rips out of the bone and causes an Achilles tendon heel spur.

 

Why do these problems happen?

The underlying cause of all of these is your Achilles pulling out due to too much stress, but at the same time it can irritate against the back of your heel.

 

1) Achilles Heel Pain:

  • The Achilles tendon inserts your calf muscles into the back heel of the foot.
  • It is the strongest tendon in the body, it can lift your entire body!
  • It is responsible for pushing off during running or walking.
  • Overuse is very common in runners and jumpers.
  • It can even be overused in people who stand or walk all day!

 

Achilles Tendon Tear From chronic achilles tendonitis
Back of the heel pain can be dangerous. This is an Achilles tendon tear from chronic Achilles tendonitis.

 

Posterior Achilles Heel Pain Symptoms:

  • Back of heel pain in the morning is very common.
  • Morning or after rest pain is the major indicator.
  • The morning pain will get better within 15-20 minutes of motion.
  • There can be redness and swelling.
  • Pain in back of foot above heel.
  • Sharp pain in the back of the heel, this is from nerve irritation.
  • If you treat the inflammation, the nerve pain will get better quickly.

 

Insertional Achilles tendon heel spur and back of heel spur
This is the start of a moderate insertional Achilles tendon bone spur. This is a large spur that does rub the back of the heel for this patient. An option would be to cut out this spur, and this patient did not have complete relief with changing shoes, heel gel pads and orthotics.

 

 

2) Bone Spur On Back Of Heel:

  • This is caused by chronic Achilles heel pain.
  • As the Achilles pulls on the heel, it will tear and bleed microscopically.
  • Over years and decades this blood will calcify, this leads to a permanent back of heel spur.
  • The inflammation and swelling cause the majority of the symptoms.
  • The only permanent way to remove the calcification is surgery.
  • If severe enough, it can cause Achilles Rupture!

 

Bone Spur On Back Of Heel Symptoms:

  • This is usually associated with chronic Achilles pain.
  • Like above, Back of heel pain in the morning is common.
  • You can feel a bump on the back of your heel.
  • There can be redness and swelling.
  • Sharp pain in the back of the heel, this is from nerve irritation.
  • If you treat the inflammation, the nerve pain will get better quickly.

 

Achilles tendonitis insertional heel spur back of the heel spur
This is true Achilles tendon insertional heel spur. This patient had years of chronic Achilles tendinitis pain. This led to chronic hearing out of the Achilles tendon from the bone, and as it bled, that blood turned into bone over many years.

 

 

Home Treatment Options:

 

Achilles Tendonitis Heel Pain After Running
The Achilles tendon is most susceptible to pain in the 2-6cm region above the calcaneus. This is called Achilles tendonitis.

 

3) Bursitis Back Heel Pain:

  • The bursa is a low friction fluid sack.
  • It allows the Achilles tendon to glide against the skin and the bone.
  • If the bursa becomes inflamed, this can increase friction and cause pain.
  • This will also lead to Achilles tendinitis.
  • Symptoms and treatment are similar to Achilles heel pain.

 

Bursitis Back Heel Pain Symptoms:

  • Almost identical to Achilles heel pain.
  • Back of heel pain in the morning is very common.
  • Morning or after rest pain is the major indicator.
  • The morning pain will get better within 15-20 minutes of motion.
  • There can be redness and swelling.
  • Pain in back of foot above heel.
  • Sharp pain in the back of the heel, this is from nerve irritation.
  • If you treat the inflammation, the nerve pain will get better quickly.

 

 

4)Hagland’s Bump:

  • A Hagland’s bump is an increase in heel bone prominence.
  • This larger heel bone can compress against the back of the shoe.
  • This is most common in people with a high arch foot.
  • Very common in 20-30 year old females who wear high heels.
Haglund Bump Achilles tendon heel spur
A large rounded bump like this is called a Haglund’s bump. This is not quite and Achilles tendon insertional heel spur

 

Hagland’s Bump Symptoms:

  • Redness and swelling at the back of the heel.
  • No problem standing on tippy toes.
  • If you do have problems standing on your tippy toes, suspect Achilles tendinitis.
  • Achilles tendinitis is also pain in back of foot above heel.
  • This is directly on the back of the heel.
  • Sharp pain in back of heel is possible if there is nerve compression.
  • This can cause numbness, burning or tingling.

 

 

 

Also Consider:

Ankle Bursitis.

For more information about back of heel pain visit: Bursitis of the heel.

 

Other Causes Of Heel Pain:

Plantar Fasciitis:

  • This is the most common source of heel and arch pain.
  • It is worse in the morning & better with massage.
  • This Includes heel spur treatment.

 

Plantar fasciitis verse heel fat pad atrophy
Plantar fasciitis is horizontal strain of the plantar fascia ligament. Fat fad heel atrophy is the loss of fatty tissue on the heel. Most people under 75 years old have plantar fasciitis, as you get older it is possible to get heel pad atrophy.

 

Bottom Of The Heel Pain:

 

  • Bottom of the foot pain at the heel is most commonly by plantar fasciitis & heel spurs.
  • You can also get a stress fracture, fat pad withering, bruising and more!

 

Calcaneus Bone Spur Bottom of the heel spur
This is a bone spur at the bottom of the heel. This is caused by a condition called plantar fasciitis.
Achilles tendon bone spur is at the back of the heel were the Achilles tendon inserts.

 

Foot Fat Pad Atrophy:

 

  • If it feels like you do not have any fat pad cushion in your heel.

 

Heel Stress Fracture:

 

  • This gradually onsets in high activity people starting a new activity.
  • It presents over days and weeks as an aching deep heel pain.

 

Posterior Tibial Nerve Entrapment:

 

  • The posterior tibial nerve runs along the back and inside of the ankle.
  • You will feel numbness, burning and tingling.

 

  • Bottom of the foot pain radiating along the inside back of the ankle can be tarsal tunnel.
  • Consider this is you have numbness, burning and tingling.

 

Bruised Heel:

 

  • This happens after long running or a big fall.

 

Stone Bruise:

 

  • This is a deep contusion after stepping on a stone.

 

Back Of Heel Pain Running Or Walking:

 

  • Back of the heel pain after running or after walking is very common.
  • This is most commonly due to achilles heel pain.
  • The achilles tendon is responsible for pushing off.
  • Running and walking requires 1,000’s of cycles of this motion.
  • This leads to overuse and inflammation!
  • Strongly consider Achilles Heel Pain & Bursitis Heel Pain below.

 

If the pain is at the bottom of the heel or arch: Consider Arch Pain.

 

Back of the heel pain ankle joint anatomy: tibial fibula talus
This is the back of the ankle joint anatomy: You can have back of the heel pain where the Achilles tendon inserts into the calcaneus.

 

Home Treatment Options For All 4 Causes of Pain:

These are the most important things to fix your Achilles tendinitis as quickly as possible:

 

Relieve Pain & Inflammation So That You Can Stretch:

  • Relief of stress from the site is very important.
  • You can’t stretch or heal a 10/10 sore muscle.
  • You have to cool it down first.
  • We prefer icing for 20 minutes at a time, but if you want to save time => Try Biofreeze!

 

Best Bottom of the Foot & Heel Pain Relief Products
Best & Proven Pain Relieving Gel.
Roll On Version of Biofreeze Gel.
A giant container of value size biofreeze.
Menthol Based Ointment with Hemp Extract
Biofreeze Pain Relief Gel, 4 oz. Tube, Pack of 3 (Packaging May Vary)
Biofreeze Pain Relief Gel, 3 oz. Roll-On, Fast Acting, Long Lasting, & Powerful Topical Pain Reliever, Pack of 3 (Packaging May Vary)
Biofreeze Pain Relief Gel, 1 Gallon Pump, Green
HEMPACTIV Hemp Pain Relief Cream  | Hemp + MSM + Arnica + Menthol | Relieve Muscle, Joint & Arthritis Pain | Effective Hemp Pain Cream | 2oz
Price:
$31.23
$26.93
$142.92
$36.97
Overview:
The Proven and Scientifically Published Menthol Based Gel
Same as biofreeze gel, but the roll-on is prefered by some people for their feet, less messy.
8.1 lbs(3.67 kg) of Value Sized Biofreeze!
This is an alternative cream: Basically Biofreeze + hemp extract.
Pros:
Scientifically proven to loosen up and relief pain up to 2x longer than Ice. Less effort than ice and great reviews. 900+ 5 star reviews on Amazon.
The roll-on application of this biofreeze can be easier to apply. Less overall mess.
If you know you already love it and trust the reviews. This is a great value that lasts a long time.
It has great reviews, loved by the all natural crowd. 100s of 5 star reviews with a near perfect rating.
Cons:
Don't put this on open sores or mucous membranes, it will burn! It can run out quick and doesn't prevent pain, just helps it.
Not as easy to spread in other areas, main difference is the roll on applicator, same solution.
A gigantic bottle that could fall over and injure you! Seriously this could be too big in some situations.
Basically looks like menthol(active Biofreeze ingredient), but with hemp extract SKYROCKETING the price.
Important Tips:
Menthol is the active ingredient in this and other hemp based creams. It works similar to ice, but once you apply it you can just move on rather than waiting 20 minutes. **Works great to get your through the night if you have pain sleeping**
Roll-on method is best for the bottom of the feet. No other real advantage. Most patients like it prior to bed for easy sleeping without foot pain.
If you know you love it, this stuff works all over the sore areas in your body not just your foot. I have had many people get me to order this for them in the past and LOVED IT!
The hemp extract is almost nothing and likely a marketing gimmick. It's basically Biofreeze with some hemp extract raising the price.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"Like I stated earlier, I am a huge fan of this product and I will happily buy this product again. I'm so glad I finally found it online (lol), rather than having to make a trip to the pharmacy."
"The main ingredient is menthol and the cool sensation is long lasting. You have to try this product. Trust me, I've tried them all and there's no comparison!"
"This stuff is GREAT! Value sized!!"
"The cream helps with my nerve pain for several hours , giving me relief on the job. It doesn't take much , I use very little , it goes along way, as long as it is rubbed in properly. I will definitely be purchasing this again. I also gave to a friend that has fibromyalgia, she said it helped with her aches and pains to relieve pressure for a few hours. This is definitely a 5 star purchase."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Bottom of the Foot & Heel Pain Relief Products
Best & Proven Pain Relieving Gel.
Biofreeze Pain Relief Gel, 4 oz. Tube, Pack of 3 (Packaging May Vary)
Price:
$31.23
Overview:
The Proven and Scientifically Published Menthol Based Gel
Pros:
Scientifically proven to loosen up and relief pain up to 2x longer than Ice. Less effort than ice and great reviews. 900+ 5 star reviews on Amazon.
Cons:
Don't put this on open sores or mucous membranes, it will burn! It can run out quick and doesn't prevent pain, just helps it.
Important Tips:
Menthol is the active ingredient in this and other hemp based creams. It works similar to ice, but once you apply it you can just move on rather than waiting 20 minutes. **Works great to get your through the night if you have pain sleeping**
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"Like I stated earlier, I am a huge fan of this product and I will happily buy this product again. I'm so glad I finally found it online (lol), rather than having to make a trip to the pharmacy."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Bottom of the Foot & Heel Pain Relief Products
Roll On Version of Biofreeze Gel.
Biofreeze Pain Relief Gel, 3 oz. Roll-On, Fast Acting, Long Lasting, & Powerful Topical Pain Reliever, Pack of 3 (Packaging May Vary)
Price:
$26.93
Overview:
Same as biofreeze gel, but the roll-on is prefered by some people for their feet, less messy.
Pros:
The roll-on application of this biofreeze can be easier to apply. Less overall mess.
Cons:
Not as easy to spread in other areas, main difference is the roll on applicator, same solution.
Important Tips:
Roll-on method is best for the bottom of the feet. No other real advantage. Most patients like it prior to bed for easy sleeping without foot pain.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"The main ingredient is menthol and the cool sensation is long lasting. You have to try this product. Trust me, I've tried them all and there's no comparison!"
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Bottom of the Foot & Heel Pain Relief Products
A giant container of value size biofreeze.
Biofreeze Pain Relief Gel, 1 Gallon Pump, Green
Price:
$142.92
Overview:
8.1 lbs(3.67 kg) of Value Sized Biofreeze!
Pros:
If you know you already love it and trust the reviews. This is a great value that lasts a long time.
Cons:
A gigantic bottle that could fall over and injure you! Seriously this could be too big in some situations.
Important Tips:
If you know you love it, this stuff works all over the sore areas in your body not just your foot. I have had many people get me to order this for them in the past and LOVED IT!
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"This stuff is GREAT! Value sized!!"
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Bottom of the Foot & Heel Pain Relief Products
Menthol Based Ointment with Hemp Extract
HEMPACTIV Hemp Pain Relief Cream  | Hemp + MSM + Arnica + Menthol | Relieve Muscle, Joint & Arthritis Pain | Effective Hemp Pain Cream | 2oz
Price:
$36.97
Overview:
This is an alternative cream: Basically Biofreeze + hemp extract.
Pros:
It has great reviews, loved by the all natural crowd. 100s of 5 star reviews with a near perfect rating.
Cons:
Basically looks like menthol(active Biofreeze ingredient), but with hemp extract SKYROCKETING the price.
Important Tips:
The hemp extract is almost nothing and likely a marketing gimmick. It's basically Biofreeze with some hemp extract raising the price.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"The cream helps with my nerve pain for several hours , giving me relief on the job. It doesn't take much , I use very little , it goes along way, as long as it is rubbed in properly. I will definitely be purchasing this again. I also gave to a friend that has fibromyalgia, she said it helped with her aches and pains to relieve pressure for a few hours. This is definitely a 5 star purchase."
Affiliate Link (Buying through these links helps support the site): Thank you!

 

Relax the Muscle So That It is More Flexible:

  • Massage roller sticks and devices will help you get more flexible.
  • After you massage the muscle it is important to take advantage and get more flexible.

 

Leg & Calf Muscle Massage Roller Sticks:
Best Overall Muscle Massage Stick
Best Cost Effective Massage Roller.
Best & Most Affordable Foot Massage Unit
Original Tiger Tail Massage Stick - Classic 18"- Massage Therapy on The Go - Relieve Sore Muscles - Foam Roller Prevent Injury, Speed Recovery, Improve Mobility - Made in The USA
Top Rated Muscle Roller Massage Stick: A Sports Body Massager Tool-Release Myofascial Trigger Points, Reduce Muscle Soreness, Tightness, Leg Cramps & Back Pain, Rub Muscle for Relief & Recovery
TISSCARE Shiatsu Calf Foot Massager Machine with Heat Leg Massager, Deep-Kneading for Tired Calf Leg Arm Plantar Fasciitis Neuropathy
Price:
$29.95
$9.99
Price not available
Overview:
This is a great option because hair or skin never gets pinched between the wheels. Softer interface.
Great option for an amazing cost. Not as sturdy and comfortable as the tiger tail.
A well reviewed foot massage unit.
Pros:
Best reviews. Hair and skin cannot get pinched. Almost instantly makes you less tender and more flexible. This is a professional grade massage roller.
Amazing reviews for the price point. It essentially does the same job. Muscles feel great afterward. Same overall benefit.
Amazing reviews averaging almost 5 stars. Reasonable price compared to most other units. Relieves swelling and inflammation in your feet naturally.
Cons:
If truly injured (break or tear) this won't fix your pain. But no real downsides as far as what a massage roller does. Reviews are near perfect.
Wheels and handles can come loose. As a result it can gap and pinch skin and leg hairs. Not as durable as the other roller recommended here.
A more expensive version of manual and ice massage. The extra $ is basically to remove the manual labor yourself if you are OK with that!
Important Tips:
Studies show how effective massage rollers are: Use for 30-60 seconds to loosen up tight muscles, and then you can stretch further short term(1-2 hrs). Great for calf, hamstring, thight and IT band muscle stretching.
Same as for the more expensive one. Studies show the real benefits appear in 30-60 seconds per muscle => less sore and more flexible. That is the time to take advantage and play sports/stay loose. Very proven results.
This can actually help loosen up your calf muscles and foot muscles for a better stretch. So take advantage! You will be less sore and more flexible, but the results disappear after 1-2 hours or so!
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"The massage stick is sturdy and operates smoothly. I could have purchased a cheaper roller, but considering the quality of the product, it was worth the extra cost."
"I love this thing. The day after a really tough cycling ride I just spend 15-30 minutes slowly rolling it over my calves, hams and quads. I have to say I get such a feeling of euphoria from it, like the endorphin release I get from rolling out the tired muscles is incredible."
"Omgoodness this product by far is totally awesome... it immediately took away my foot pain, I strongly recommend this if you have any feet issues ❤️❤️"
Affiliate Link (Buying through these links helps support the site): Thank you!
Leg & Calf Muscle Massage Roller Sticks:
Best Overall Muscle Massage Stick
Original Tiger Tail Massage Stick - Classic 18"- Massage Therapy on The Go - Relieve Sore Muscles - Foam Roller Prevent Injury, Speed Recovery, Improve Mobility - Made in The USA
Price:
$29.95
Overview:
This is a great option because hair or skin never gets pinched between the wheels. Softer interface.
Pros:
Best reviews. Hair and skin cannot get pinched. Almost instantly makes you less tender and more flexible. This is a professional grade massage roller.
Cons:
If truly injured (break or tear) this won't fix your pain. But no real downsides as far as what a massage roller does. Reviews are near perfect.
Important Tips:
Studies show how effective massage rollers are: Use for 30-60 seconds to loosen up tight muscles, and then you can stretch further short term(1-2 hrs). Great for calf, hamstring, thight and IT band muscle stretching.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"The massage stick is sturdy and operates smoothly. I could have purchased a cheaper roller, but considering the quality of the product, it was worth the extra cost."
Affiliate Link (Buying through these links helps support the site): Thank you!
Leg & Calf Muscle Massage Roller Sticks:
Best Cost Effective Massage Roller.
Top Rated Muscle Roller Massage Stick: A Sports Body Massager Tool-Release Myofascial Trigger Points, Reduce Muscle Soreness, Tightness, Leg Cramps & Back Pain, Rub Muscle for Relief & Recovery
Price:
$9.99
Overview:
Great option for an amazing cost. Not as sturdy and comfortable as the tiger tail.
Pros:
Amazing reviews for the price point. It essentially does the same job. Muscles feel great afterward. Same overall benefit.
Cons:
Wheels and handles can come loose. As a result it can gap and pinch skin and leg hairs. Not as durable as the other roller recommended here.
Important Tips:
Same as for the more expensive one. Studies show the real benefits appear in 30-60 seconds per muscle => less sore and more flexible. That is the time to take advantage and play sports/stay loose. Very proven results.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"I love this thing. The day after a really tough cycling ride I just spend 15-30 minutes slowly rolling it over my calves, hams and quads. I have to say I get such a feeling of euphoria from it, like the endorphin release I get from rolling out the tired muscles is incredible."
Affiliate Link (Buying through these links helps support the site): Thank you!
Leg & Calf Muscle Massage Roller Sticks:
Best & Most Affordable Foot Massage Unit
TISSCARE Shiatsu Calf Foot Massager Machine with Heat Leg Massager, Deep-Kneading for Tired Calf Leg Arm Plantar Fasciitis Neuropathy
Price:
Price not available
Overview:
A well reviewed foot massage unit.
Pros:
Amazing reviews averaging almost 5 stars. Reasonable price compared to most other units. Relieves swelling and inflammation in your feet naturally.
Cons:
A more expensive version of manual and ice massage. The extra $ is basically to remove the manual labor yourself if you are OK with that!
Important Tips:
This can actually help loosen up your calf muscles and foot muscles for a better stretch. So take advantage! You will be less sore and more flexible, but the results disappear after 1-2 hours or so!
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"Omgoodness this product by far is totally awesome... it immediately took away my foot pain, I strongly recommend this if you have any feet issues ❤️❤️"
Affiliate Link (Buying through these links helps support the site): Thank you!

 

 

 

 

Get Great Orthotics:

  • We recommend full length orthotics for best results.
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Overall Orthotic For Everything (Medium Thick Fit)
Best Heavy Duty Orthotic (Thickest Fit)
Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)
Powerstep Pinnacle Plus Full Length Orthotic Shoe Inserts - Built-In Metatarsal Support
Powerstep Pinnacle Maxx Full Length Orthotic Shoe Insoles
Plantar Fasciitis Arch Support Insoles for Men and Women Shoe Inserts - Orthotic Inserts - Flat Feet Foot - Running Athletic Gel Shoe Insoles - Orthotic insoles for Arch Pain High Arch - Boot Insoles
Price:
Price not available
Price not available
$19.99
Overview:
These work best in shoes with laces and running shoes. Not good for dress shoes or women's cute shoes.
Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.
These are full length inserts, but softer. Great if you can't tolerate the firmer ones. Best for very sore and sensitive feet.
Pros:
Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.
My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them
They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.
Cons:
Do not wear these in cute or dress shoes!
Bigger and bulkier than all the other ones. You will be dissappointed if you have a cute women's shoe or dress shoe. This is meant for running shoes and boots.
Great to start with, but don't correct long term as much as the other ones.
Crucial Tips:
Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don't give up on them after 1 or 2 days. Everyone feels off at the beginning!
This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn't fit it into their shoes and gave up too quickly. You have been WARNED!
If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don't use the heavy duty ones to start with.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"These have worked well for my plantar fasciitis. It's not cured, but has helped. I wish they had a higher arch, but they are doing what they are intended to do. Some others have complained about the durability. I've had them for about 5 months, and they are just fine. "
" The Powerstep inserts are definitely the best for me in terms of arch support and comfort, and the Pinnacle Maxx inserts make a MAJOR positive difference in my comfort and ability to get around."
"Plantar Fasciitis pain was getting pretty bad, so I bought these insoles looking for some relief. On Day One, I noticed that it was not as painful to walk as the prior day; still sore but a marked improvement. It's now Day Two and I'm not nearly feeling the pain that I felt before I tried these insoles"
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Overall Orthotic For Everything (Medium Thick Fit)
Powerstep Pinnacle Plus Full Length Orthotic Shoe Inserts - Built-In Metatarsal Support
Price:
Price not available
Overview:
These work best in shoes with laces and running shoes. Not good for dress shoes or women's cute shoes.
Pros:
Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.
Cons:
Do not wear these in cute or dress shoes!
Crucial Tips:
Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don't give up on them after 1 or 2 days. Everyone feels off at the beginning!
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"These have worked well for my plantar fasciitis. It's not cured, but has helped. I wish they had a higher arch, but they are doing what they are intended to do. Some others have complained about the durability. I've had them for about 5 months, and they are just fine. "
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Medium to Heavy Duty Heel Pain Orthotics:
Best Heavy Duty Orthotic (Thickest Fit)
Powerstep Pinnacle Maxx Full Length Orthotic Shoe Insoles
Price:
Price not available
Overview:
Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.
Pros:
My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them
Cons:
Bigger and bulkier than all the other ones. You will be dissappointed if you have a cute women's shoe or dress shoe. This is meant for running shoes and boots.
Crucial Tips:
This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn't fit it into their shoes and gave up too quickly. You have been WARNED!
Amazon Reviewer Comments (Make sure to do your own review research through the link):
" The Powerstep inserts are definitely the best for me in terms of arch support and comfort, and the Pinnacle Maxx inserts make a MAJOR positive difference in my comfort and ability to get around."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Medium to Heavy Duty Heel Pain Orthotics:
Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)
Plantar Fasciitis Arch Support Insoles for Men and Women Shoe Inserts - Orthotic Inserts - Flat Feet Foot - Running Athletic Gel Shoe Insoles - Orthotic insoles for Arch Pain High Arch - Boot Insoles
Price:
$19.99
Overview:
These are full length inserts, but softer. Great if you can't tolerate the firmer ones. Best for very sore and sensitive feet.
Pros:
They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.
Cons:
Great to start with, but don't correct long term as much as the other ones.
Crucial Tips:
If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don't use the heavy duty ones to start with.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"Plantar Fasciitis pain was getting pretty bad, so I bought these insoles looking for some relief. On Day One, I noticed that it was not as painful to walk as the prior day; still sore but a marked improvement. It's now Day Two and I'm not nearly feeling the pain that I felt before I tried these insoles"
Affiliate Link (Buying through these links helps support the site): Thank you!

 

 

Get A Great Stability Brace:

  • When you are very sore… Make sure you have great support.
  • As the soreness decreases, you can go with a long term compression brace.

 

Best Ankle Stability Braces (Not for Compression):
The Best Overall Brace For Fit & Support.
Most Supportive Premium Brace.
Best Budge Supportive Brace.
Bauerfeind - MalleoTrain Plus - Ankle Support - Extra Stability for The Ankle Joints and Tendons, Helps Stabilize The Ankle Muscles for Injury Healing and Pain Relief
Zamst A2-DX Strong Support Ankle Brace
#1 Laced Ankle Brace with Stabilizing Strap for Flexible Support. Breathable Neoprene Braces Made by Product Stop. (Medium)
Price:
Price not available
Price not available
Price not available
Overview:
Amazing brace, best fit and support combination: If you can afford it.
This is the best brace for pure support, but it can't fit in more snug shoes.
Outstanding brace for the price point. This is a figure 8 strap with laces, soft interface.
Pros:
Amazing brace. Best reviews and best fit. This is the Ferrari of braces if you can afford it.
This is a very highly rated, great reviewed brace. The support and stability is top notch for athletics. Very durable and does it's job.
Amazing reviews with proven track record. This is very soft and supportive in your shoe.
Cons:
The only downside besides cost, is complexity. This brace must be left or right. Not interchangeable. It is also for post-injury situations and good support. Not for compression!
The brace may be a little too big for a more snug shoe. This requires some room to fit and would be the main complaint. Hard interface along the padding.
The main downside is the durability and the ability for the material to give out. Great at first but maybe 3-4 months of continuous use prior to failure.
Important Tips:
Make sure to choose left vs. right. This is a high level brace mean specifically for injury support. This is not for compression or non-injury situations. It will be too tight.
This is a fantastic and supportive brace. Just make sure that your shoe will have some room for it to fit. Most good running shoes should let it fit.
This is an excellent starter brace if you have never had a brace before. It is a little longer to put with the straps and laces.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
" I have never used a better brace and would highly recommend this over anything else on the market. Is it more expensive than the others? Absolutely. Is it worth it? Absolutely!"
"THIS IS THE BEST ANKLE BRACE ON THE MARKET. Steph "Chef" Curry rocks these bad boys. Google some of his in game photos and you'll see him usually wearing them in white."
"If this is put on correctly, it works really well and even supplies good arch support. The straps can be a little confusing at first, but it's important to get the hang of it. The lacing and unlacing seemed annoyingly time consuming at first, but I realized that it had become second nature in only three or four days."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Ankle Stability Braces (Not for Compression):
The Best Overall Brace For Fit & Support.
Bauerfeind - MalleoTrain Plus - Ankle Support - Extra Stability for The Ankle Joints and Tendons, Helps Stabilize The Ankle Muscles for Injury Healing and Pain Relief
Price:
Price not available
Overview:
Amazing brace, best fit and support combination: If you can afford it.
Pros:
Amazing brace. Best reviews and best fit. This is the Ferrari of braces if you can afford it.
Cons:
The only downside besides cost, is complexity. This brace must be left or right. Not interchangeable. It is also for post-injury situations and good support. Not for compression!
Important Tips:
Make sure to choose left vs. right. This is a high level brace mean specifically for injury support. This is not for compression or non-injury situations. It will be too tight.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
" I have never used a better brace and would highly recommend this over anything else on the market. Is it more expensive than the others? Absolutely. Is it worth it? Absolutely!"
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Ankle Stability Braces (Not for Compression):
Most Supportive Premium Brace.
Zamst A2-DX Strong Support Ankle Brace
Price:
Price not available
Overview:
This is the best brace for pure support, but it can't fit in more snug shoes.
Pros:
This is a very highly rated, great reviewed brace. The support and stability is top notch for athletics. Very durable and does it's job.
Cons:
The brace may be a little too big for a more snug shoe. This requires some room to fit and would be the main complaint. Hard interface along the padding.
Important Tips:
This is a fantastic and supportive brace. Just make sure that your shoe will have some room for it to fit. Most good running shoes should let it fit.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"THIS IS THE BEST ANKLE BRACE ON THE MARKET. Steph "Chef" Curry rocks these bad boys. Google some of his in game photos and you'll see him usually wearing them in white."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Ankle Stability Braces (Not for Compression):
Best Budge Supportive Brace.
#1 Laced Ankle Brace with Stabilizing Strap for Flexible Support. Breathable Neoprene Braces Made by Product Stop. (Medium)
Price:
Price not available
Overview:
Outstanding brace for the price point. This is a figure 8 strap with laces, soft interface.
Pros:
Amazing reviews with proven track record. This is very soft and supportive in your shoe.
Cons:
The main downside is the durability and the ability for the material to give out. Great at first but maybe 3-4 months of continuous use prior to failure.
Important Tips:
This is an excellent starter brace if you have never had a brace before. It is a little longer to put with the straps and laces.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"If this is put on correctly, it works really well and even supplies good arch support. The straps can be a little confusing at first, but it's important to get the hang of it. The lacing and unlacing seemed annoyingly time consuming at first, but I realized that it had become second nature in only three or four days."
Affiliate Link (Buying through these links helps support the site): Thank you!

 

Get A Great Compression Brace:

  • These are more for long term support.
  • The stability braces are better for heavy duty and severe injury.

 

Best Heel & Ankle Compression For Pain Relief:
Best Premium Brace (Support & Compression)
Budget Brace With Some Compression & Some Support.
Best Pure Compression & Slim Fit Ankle Support
Bauerfeind - MalleoTrain - Ankle Support Brace - Helps Stabilize The Ankle Muscles and Joints for Injury Healing and Pain Relief - Right Foot - Size 1 - Color Black
Ankle Brace for Plantar Fasciitis and Ankle Support - Ankle Wrap for Sprain, Tendonitis & Heel Pain Relief for Women & Men
POWERLIX Ankle Brace Compression Support Sleeve (Pair) for Injury Recovery, Joint Pain and More. Achilles Tendon Support, Plantar Fasciitis Foot Socks with Arch Support, Eases Swelling
Price:
$104.00
Price not available
Price not available
Overview:
This is The Top Level Brace - Does Compression, Support & Great Fit.
This brace attempts mild compression and mild support.
Focused on great fit and excellent overall compression. Little focus on support.
Pros:
Excellent brace: Best overall mix of compression & support, and it still fits in most shoes! If you have a chronic injury and need to wear normal shoes => This is the BEST CHOICE.
Good rating at 4.3 with 2,000 reviews. It is cost effective and gives some support with some compression. Does both ok, but excellent when price is factored in.
Excellent reviewmost 2,000 5 star reviews. Great fit into almost any type of shoe. Very Slim, very cost effective.
Cons:
Expensive. It doesn't do any single thing the best. There are cheaper and more supportive braces, there are cheaper and more compressive braces. But no braces combine the two and still fit in a shoe.
Does not really do anything well. Weak support and not the best compression. Meant as an assist for chronic pain and low activity. Not for an acute injury.
Does not really provide stability. It still likely is not thin enough for a dress shoe or a dress heel combined with a sock.
Important Tips:
This is a high durability brace for everyday use. If you have chronic arthritis or pain with a high need for activity, this is your brace to use! **Gel inside seems to deteriorate after daily washing at about 1 year old**
This is mean for lower activity and better fit than a true supportive brace. Don't use this for an acute sprain or injury.
This is excellent for what it does. Which is simple compression with minimal support. This would be great with an orthotic and running shoe in a non-acute/severe injury.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"You will not go wrong forking over the money for this. I tried at least 6 different braces before buying this. All either had very little support and fell apart when washed, or lost stretch completely. This brace is the only one I’ll buy."
"Unlike a typical ankle brace, this wrap works like a brace with the abilty, based on how you wrap your ankle, to put direct pressure on the area were you need the most support. After wearing the wrap for a week straight, my ankle pain has been substantially reduced."
"So far, this has been outstanding. It's tight enough to stay secure and provide the necessary stability, while thin enough to wear with dress shoes. The quality is outstanding."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Heel & Ankle Compression For Pain Relief:
Best Premium Brace (Support & Compression)
Bauerfeind - MalleoTrain - Ankle Support Brace - Helps Stabilize The Ankle Muscles and Joints for Injury Healing and Pain Relief - Right Foot - Size 1 - Color Black
Price:
$104.00
Overview:
This is The Top Level Brace - Does Compression, Support & Great Fit.
Pros:
Excellent brace: Best overall mix of compression & support, and it still fits in most shoes! If you have a chronic injury and need to wear normal shoes => This is the BEST CHOICE.
Cons:
Expensive. It doesn't do any single thing the best. There are cheaper and more supportive braces, there are cheaper and more compressive braces. But no braces combine the two and still fit in a shoe.
Important Tips:
This is a high durability brace for everyday use. If you have chronic arthritis or pain with a high need for activity, this is your brace to use! **Gel inside seems to deteriorate after daily washing at about 1 year old**
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"You will not go wrong forking over the money for this. I tried at least 6 different braces before buying this. All either had very little support and fell apart when washed, or lost stretch completely. This brace is the only one I’ll buy."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Heel & Ankle Compression For Pain Relief:
Budget Brace With Some Compression & Some Support.
Ankle Brace for Plantar Fasciitis and Ankle Support - Ankle Wrap for Sprain, Tendonitis & Heel Pain Relief for Women & Men
Price:
Price not available
Overview:
This brace attempts mild compression and mild support.
Pros:
Good rating at 4.3 with 2,000 reviews. It is cost effective and gives some support with some compression. Does both ok, but excellent when price is factored in.
Cons:
Does not really do anything well. Weak support and not the best compression. Meant as an assist for chronic pain and low activity. Not for an acute injury.
Important Tips:
This is mean for lower activity and better fit than a true supportive brace. Don't use this for an acute sprain or injury.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"Unlike a typical ankle brace, this wrap works like a brace with the abilty, based on how you wrap your ankle, to put direct pressure on the area were you need the most support. After wearing the wrap for a week straight, my ankle pain has been substantially reduced."
Affiliate Link (Buying through these links helps support the site): Thank you!
Best Heel & Ankle Compression For Pain Relief:
Best Pure Compression & Slim Fit Ankle Support
POWERLIX Ankle Brace Compression Support Sleeve (Pair) for Injury Recovery, Joint Pain and More. Achilles Tendon Support, Plantar Fasciitis Foot Socks with Arch Support, Eases Swelling
Price:
Price not available
Overview:
Focused on great fit and excellent overall compression. Little focus on support.
Pros:
Excellent reviewmost 2,000 5 star reviews. Great fit into almost any type of shoe. Very Slim, very cost effective.
Cons:
Does not really provide stability. It still likely is not thin enough for a dress shoe or a dress heel combined with a sock.
Important Tips:
This is excellent for what it does. Which is simple compression with minimal support. This would be great with an orthotic and running shoe in a non-acute/severe injury.
Amazon Reviewer Comments (Make sure to do your own review research through the link):
"So far, this has been outstanding. It's tight enough to stay secure and provide the necessary stability, while thin enough to wear with dress shoes. The quality is outstanding."
Affiliate Link (Buying through these links helps support the site): Thank you!

 

 

Other Treatments That May Help:

  • Consider our comprehensive plantar fasciitis heel pain guide.
  • If you are having Achilles tendon pain as well, there is a good chance you might be having plantar fasciitis pain to the bottom of your foot.