Heel Pain After Running

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

Heel Pain After Running: 6 Causes, Symptoms & Best Treatments

A nagging ache or sharp stab at the back or bottom of your heel can turn a routine run into a painful ordeal — and eventually sideline you completely. Heel pain after running is one of the most common complaints podiatrists treat, but the root cause can vary widely. Getting the right diagnosis is the first step toward a real fix.

Below, we break down the six most frequent causes of heel pain after running, the tell-tale signs of each, and the most effective medical and at-home treatments to get you back on the road pain-free.

1. Plantar Fasciitis

What it is: Plantar fasciitis is inflammation of the thick band of tissue (plantar fascia) that runs along the bottom of your foot, connecting your heel bone to your toes. It’s the #1 cause of heel pain in runners.

Symptoms:

• Sharp, stabbing pain under the heel — worst with the first steps after waking up
• Pain that eases after a few minutes of walking, then returns after longer activity
• Aching or burning along the arch of the foot
• Stiffness after sitting for extended periods

Treatment: Rest and activity modification, ice massage, calf and plantar fascia stretching, supportive orthotic insoles, night splints, physical therapy, and — when conservative care fails — corticosteroid injections or shockwave therapy.

2. Achilles Tendinitis

What it is: Overuse inflammation of the Achilles tendon — the large cord connecting your calf muscles to your heel bone. Common in runners who increase mileage too quickly.

Symptoms:

• Pain and stiffness at the back of the heel, especially in the morning
• Tenderness when you press along the tendon
• Swelling or thickening of the tendon
• A creaking sensation (crepitus) with movement
• Pain that worsens during or after running

Treatment: Rest, ice, eccentric calf strengthening exercises (the gold standard), heel lifts, supportive footwear, physical therapy. Severe cases may require immobilization or surgery.

3. Heel Bursitis (Retrocalcaneal Bursitis)

What it is: Inflammation of the small fluid-filled sac (bursa) located at the back of the heel between the Achilles tendon and the heel bone. Often caused by repetitive friction from running shoes.

Symptoms:

• Pain and swelling at the very back of the heel
• Redness and warmth over the affected area
• Pain that’s worse when you squeeze the sides of the heel
• Discomfort when wearing shoes with a rigid heel counter

Treatment: Rest, ice, anti-inflammatory medications, padding to protect the heel, and switching to shoes with a softer heel counter. Severe cases may require aspiration or corticosteroid injection.

4. Heel Stress Fracture

What it is: A hairline crack in the heel bone (calcaneus) caused by repetitive impact — more common in high-mileage runners or those who suddenly ramp up training volume.

Symptoms:

• Deep, aching heel pain that progressively worsens with activity
• Pain that doesn’t fully go away with rest
• Swelling and bruising around the heel
• Point tenderness when pressing directly on the heel bone
• The “squeeze test” — squeezing both sides of the heel causes pain

Treatment: This is a medical urgency. Requires rest (often non-weight-bearing), a walking boot or cast, and X-ray/MRI confirmation. Return to running typically takes 6–12 weeks.

5. Haglund’s Deformity (“Pump Bump”)

What it is: A bony enlargement on the back of the heel bone that rubs against the Achilles tendon and shoe heel counter. Often worsened by rigid running shoes.

Symptoms:

• A visible, hard bump at the back of the heel
• Pain, redness, and swelling where the heel meets the shoe
• Blistering or callus formation at the bump site
• Pain that worsens with specific shoe types

Treatment: Heel pads, open-back shoes or sandals, physical therapy, ice, and NSAIDs for symptom management. Severe cases may require surgical shaving of the bone.

6. Tarsal Tunnel Syndrome

What it is: Compression of the posterior tibial nerve as it passes through the tarsal tunnel on the inside of the ankle — the foot’s equivalent of carpal tunnel syndrome.

Symptoms:

• Burning, tingling, or shooting pain along the heel and arch
• Numbness in the bottom of the foot
• Symptoms that worsen with prolonged standing or running
• Pain that radiates toward the toes or up the leg

Treatment: Custom orthotics to correct foot mechanics, physical therapy, anti-inflammatory medications, corticosteroid injections, and in persistent cases, surgical release of the tarsal tunnel.

How to Treat Heel Pain After Running at Home

Regardless of cause, these proven home strategies help reduce heel pain and prevent it from getting worse:

• Rest and modify activity: Switch to swimming, cycling, or elliptical to maintain fitness while reducing heel impact
• Ice therapy: Apply ice for 15–20 minutes after activity, 2–3 times daily
• Stretching: Calf stretches, towel stretches for the plantar fascia, and Achilles-specific stretches should be done 2–3 times daily
• Supportive footwear: Replace worn running shoes every 300–500 miles; choose shoes with adequate heel cushioning and arch support
• Orthotic insoles: Over-the-counter arch support insoles can dramatically reduce strain on the plantar fascia and Achilles
• Gradual return to running: Follow the 10% rule — increase weekly mileage by no more than 10% per week

When Conservative Treatment Isn’t Enough

If heel pain has lasted more than 6 weeks, is getting progressively worse, or is severe enough to affect daily walking, it’s time to see a podiatrist. A foot specialist can:

• Order X-rays or diagnostic ultrasound to identify the exact cause
• Prescribe custom orthotics fitted to your specific foot mechanics
• Perform in-office treatments like cortisone injections or shockwave therapy
• Rule out stress fractures or nerve entrapment that won’t respond to home care

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⚠️ When to See a Podiatrist for Heel Pain After Running

Don’t push through heel pain hoping it will resolve on its own. See a podiatrist promptly if you experience any of the following:

• Heel pain that persists beyond 4–6 weeks of home treatment
• Severe pain that makes normal walking difficult
• Sudden sharp pain or a popping sensation during a run
• Visible swelling, bruising, or a lump on the heel
• Numbness, tingling, or burning that radiates into the foot or toes
• Pain at rest or pain that wakes you from sleep
• Heel pain in a diabetic or immunocompromised patient

Book your heel pain evaluation at Balance Foot & Ankle →

Podiatrist-Recommended Products for Heel Pain

These highly rated products can provide real relief while your heel heals:

Bestseller No. 1

PowerStep Plantar Fasciitis Relief Orthotic Insoles for Women – The Only Proven Insole to Stop Plantar Fasciitis from Coming Back, Immediately Relieves Pain, Heel Spurs, Arch Support Inserts

• Immediately relieves plantar fasciitis heel pain from plantar fasciitis & heel spurs treating pain directly at the source. Prevents plantar fasciitis from coming back.
• Distributes foot pressure evenly across the foot, reducing pressure from the forefoot to the heel as you walk.
• Shock-absorbing deep heel cup manages heel inflammation, reduces stress and provides both cushioning and stability to the foot. Arch support hugs your foot in just the right spot to stop the plantar fascia from overstretching. Provides support across arch types, including high arches.
• Reduces morning plantar fasciitis pain.
• Full-length insole that can be easily trimmed to fit your shoe size.

$14.97

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Bestseller No. 2

PowerStep Plantar Fasciitis Relief Orthotic Insoles for Men – The Only Proven Insole to Stop Plantar Fasciitis from Coming Back, Immediately Relieves Pain, Heel Spurs, Arch Support Inserts

• Immediately relieves plantar fasciitis heel pain from plantar fasciitis & heel spurs treating pain directly at the source. Prevents plantar fasciitis from coming back.
• Distributes foot pressure evenly across the foot, reducing pressure from the forefoot to the heel as you walk.
• Shock-absorbing deep heel cup manages heel inflammation, reduces stress and provides both cushioning and stability to the foot. Arch support hugs your foot in just the right spot to stop the plantar fascia from overstretching. Provides support across arch types, including high arches.
• Reduces morning plantar fasciitis pain.
• Full-length insole that can be easily trimmed to fit your shoe size.

$9.97

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Bestseller No. 3

PROFOOT Plantar Fasciitis Orthotic Insoles for Women (Sizes 6-10) – Gel Shoe Inserts for Instant Heel Pain Relief and Arch Support – 1 Pair of Heel Pads

• HEEL PAIN RELIEF: Helps reduce discomfort from plantar fasciitis and heel pain, offering targeted relief for several foot conditions
• GEL HEEL INSERT: The gel insert absorbs shock and cradles the tender heel, providing cushioning and reducing impact with each step
• SUPPORTS THE PLANTAR FASCIA: Supports the entire width of the plantar fascia, reducing stress and helping to prevent further pain or injury
• ARCH SUPPORT: Offers support for several foot types, including high arches and flat feet, promoting better alignment and comfort
• FREE EXERCISE GUIDE: Includes a helpful exercise guide to assist with pain management and aid in recovery

$14.99

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Heel Pain Slowing You Down? We Can Help.

Our podiatrists specialize in runner’s heel pain — from plantar fasciitis to stress fractures to Achilles tendinitis. We use advanced imaging, custom orthotics, and in-office treatments to get you back running faster.

Book Your Appointment →

Or call us at (810) 206-1402

Related Articles

• Heel Spur Surgery Recovery Time: What to Expect
• Plantar Fasciitis: Best Treatments & Home Remedies
• Why Are My Feet So Painful? Causes & Solutions
• Best Running Shoes for Plantar Fasciitis (Podiatrist-Tested)

Written by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Physician & Foot Surgeon at Balance Foot & Ankle, serving Howell, Bloomfield Hills, and southeastern Michigan.

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Related Treatment Guides

• Plantar Fasciitis & Heel Pain Treatment
• Sports Foot & Ankle Injury Treatment
• Custom 3D Orthotics
• Bunion Treatment

References

1. Lopes AD, et al. What are the main running-related musculoskeletal injuries? Sports Med. 2012;42(10):891-905.
2. Taunton JE, et al. A retrospective case-control analysis of 2002 running injuries. Br J Sports Med. 2002;36(2):95-101.
3. Buchanan BK, Kushner D. Plantar Fasciitis. StatPearls Publishing; 2024.

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In-Office Treatment at Balance Foot & Ankle

If home treatment isn’t providing relief for your heel pain running, our podiatry team at Balance Foot & Ankle can help with same-day evaluations and advanced in-office care.