✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026
Pain in Back of Heel of Foot Treatment [Causes, Symptoms & Best Treatment]
Do you have pain in the back of the heel pain? We go over the TOP causes & The 100% best home treatment options for Achilles tendonitis & Bone PAIN!
https://youtu.be/Z8DY5UAnXDkPain in Back of Heel of Foot – This guide will show you how to get rid of your pain very quickly and easily. Start getting better now!
Treatment at Balance Foot & Ankle: EPAT Shockwave for Heel Pain →
Goal #1:
Decrease The PAIN and INFLAMMATION!
Decrease the inflammation in the area is needed before we do anything else. So don’t worry about stretching or shoes right now, that will come soon!
Start Icing The Most Tender Area:
Ice is about more than just reducing the pain. Ice is all about decreasing the activity of harmful inflammatory mediators in your arch.
What it does:
- This will increase healing time.
- This will decrease pain.
- This will keep harmful inflammatory cells out.
How to do it:
- Freeze a plastic bottle of water.
- Set up a towel while you watch TV.
- Wear socks if it is too cold on the skin (careful if poor sensation or blood flow).
- Roll it for 15-20 minutes.
The 15-20 minute time frame initially constricts the blood vessels decreasing flow. This allows less cells to settle in that area. Then they rebound and open up flushing out the cells that were previously there.
Cool Water Baths:
This is the same principle as icing your foot, but just a different way to do it.
What it does:
- This will increase healing time.
- This will decrease pain.
- This will keep harmful inflammatory cells out.
How to do it:
- Fill a tub with cold water.
- Fill it with ice.
- Soak your foot for 15-20 minutes.
- Careful if it is too cold!
The 15-20 minute time frame initially constricts the blood vessels decreasing flow. This allows less cells to settle in that area. Then they rebound and open up flushing out the cells that were previously there.
Anti-inflammatory Medication:
Take a 2 week course of anti-inflammatory medication. This will help switch your body from “breaking down mode” to “building up mode”.
What it does:
- This will increase healing time.
- This will decrease pain.
- This will prevent inflammatory cells from functioning properly.
How to do it:
- Get your anti-inflammatory of choice (Acetaminophen is not one!)
- Check with your physician or pharmacist if you are healthy enough to do this.
- Take a 2 week course without missing a dose, if you miss any doses- it will not work!
The goal of this treatment is not for pain relief! Most guys especially say they don’t need it for the pain or that it doesn’t even help that much, but this is to help your tissues heal faster, not so much for the pain relief. Anti-inflammatory medications like Advil, Ibuprofen, Motrin or Aspirin all help speed up the healing process by stopping inflammatory cells in your body from further destroying tissues.
Massage The Tender Area:
Massaging your feet for 5-10 minutes with a tennis ball or with your hands will help. This will help break up microscopic scar tissue and help improve blood flow.
What it does:
- This will increase healing time.
- This will decrease pain.
- This will help flush out inflammatory cells.
- It will help break up microscopic scar tissue.
How to do it:
- Get a tennis ball or golf ball.
- Roll it around your arch against the floor.
- Do this for as long as feels good while watching TV.
Just get in there and feel for uneven or painful tissue and the simple act of pushing against it in a perpendicular fashion and stroking helps move lymph fluid and breaks up the micro-scar tissue that is present.
How long should I do these Pain in Back of Heel of Foot Treatments?
- Continue these for as many days or weeks as it takes to start decreasing the pain.
- Remember it can take many weeks or even months to get better.
- It can take proportionately long to fix the inflammation and keep it away as you have had it. Some people have had this pain for many decades! (But don’t worry, we will make it faster…)
2)Keep The Inflammation Away
This guide includes techniques to keep the pain away after decreasing the inflammation.
- Stretching
- Shoes
- Night Splints
- Low Dye Strapping
- Over the counter inserts.
Good Luck with your Pain in Back of Heel of Foot Treatment!
Related Treatment Guides
Dealing With Back of Heel Pain?
Posterior heel pain can signal Achilles tendinitis, bursitis, or Haglund’s deformity. Our board-certified podiatrists use advanced diagnostics to identify the cause and get you back on your feet.
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Clinical References
- Irwin TA. Current concepts review: insertional Achilles tendinopathy. Foot & Ankle International. 2010;31(10):933-939.
- Reiman M, Burgi C, Strube E, et al. The utility of clinical measures for the diagnosis of Achilles tendon injuries. Journal of Athletic Training. 2014;49(6):820-829.
- Vaishya R, Agarwal AK, Azizi AT, Vijay V. Haglund’s syndrome: a commonly seen mysterious condition. Cureus. 2016;8(10):e820.
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Frequently Asked Questions
Can I see a podiatrist for heel pain without a referral?
How long does plantar fasciitis take to heal?
Should I walk on my heel if it hurts?
What does a podiatrist do for heel pain?
- Plantar Fasciitis: Diagnosis and Conservative Management (PubMed)
- Plantar Fasciitis (APMA)
- Diagnosis and Treatment of Plantar Fasciitis (PubMed / AAFP)
- Heel Pain (APMA)
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