Why Do My Heels Hurt?

Quick answer: Heels Hurt has multiple potential causes including mechanical, neurological, vascular, and inflammatory. The patterns we see most often are overuse, poorly-fitted shoes, and biomechanical imbalance. Red flags requiring urgent evaluation: warmth/redness (infection), inability to bear weight (fracture), and unilateral swelling without injury (DVT). Call (810) 206-1402.

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

Why Do My Heels Hurt?
Causes, Symptoms & Best Treatment!

Are your heels hurting when you wake up in the morning or after a long day on your feet? You’re not alone—heel pain is one of the most common foot problems people experience, and understanding the cause is the first step to long-lasting relief.

There are three major reasons why your heels might hurt, and the most common of all is plantar fasciitis—a condition caused by inflammation of the thick band of tissue (plantar fascia) that supports your arch and connects your heel bone to your toes. When this ligament becomes strained, tiny tears can develop, leading to sharp or aching pain, especially with your first steps in the morning.

Don’t let heel pain hold you back—take the first step toward relief today!

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Heel Pain Causes:

Diagnosis requires asking a couple questions:

Question #1) Do Your Heels Hurt In The Morning?

• If No: Jump to Question #2.

• If Yes: Continue reading.

If you do have morning foot pain consider:

 

Plantar Fasciitis:

Pain that is worst after resting, sitting or sleeping is always due to inflammation:

• Inflammation is your body trying to remodel itself or protect itself.
• It is triggered due to overuse or too much stress on your muscles in this case.
• The ligaments on your foot can become tight & painful after a full day off walking.
• Then as you rest or go to bed, your body tries to remodel them.
• This pain usually takes years to get to the point where it causes severe pain.
• It can even cause a heel spur to form on your foot!

How Common Is Plantar Fascia Heel Pain?

• This is the most common source of heel pain in the world.
• 15% of people around the world suffer from this medical problem.
• That means almost 1 billion people in the world will have this.
• This pain is due to inability to heal the strained ligaments across the bottom of the foot.

Symptoms of Plantar Fasciitis:

• Heel pain after resting .
• Heel pain after sitting.
• Heel pain after sleeping.
• Pain gets better after walking around for 15-20 minutes.
• No history of severe trauma.
• Pain gets better with anti-inflammatory medication or icing.
• Massaging the arches makes the pain feel better.

 

Question #2: Do You Have A Lump Or Bump On The Heel?

• If No: Jump to Question #4.

• If Yes: Continue reading.

 

Plantar Fibroma:

• A plantar fibroma is a relatively non-dangerous condition; but it can become extremely painful.
• It feels like a “pebble” or hard nodule of connective tissue in your sole.
• It could even feel like a much larger thickening of the cords at the bottom of your foot.
• It could be one nodule or many.

How Did This Foot Or Heel Lump Develop?

• These nodules are extremely slow growing.
• It could take months to years before they even begin to irritate you.
• They eventually lead to more and more irritation.
• Eventually causing your toes to bend and stiffen because you adapt your biomechanics and walk improperly.
• Eventually this irritation becomes to much to bear and your heel hurts.

Question #3: Is It The Back Of The Heel That Hurts?

• If No: Jump to Question #4.

• If Yes: Continue reading.

 

 

Consider Pain In The Back Of The Heel:

This can be due to:

A)Achilles Tendinitis.

• This is likely the most common source of pain in the back of the heel.
• It is not at the bottom but the back.

B) Heel Lump or Bump.

• This can be a hard bone bump at the back of the heel.

C) Tarsal Tunnel Syndrome.

• This is usually on the inside of the heel.
• It can cause numbness, burning or tingling.

D) Posterior Tibial Nerve Entrapment.

• This is usually on the inside of the heel.
• It can cause numbness, burning or tingling.

 

Question #4: Does The Outside Of My Heels Hurt?

• If No: Jump to Question #5.

• If Yes: Continue reading.

 

Possibilities:

• Outside Of The Ankle Pain.
• The Outside Of The Foot.
• The Outside Of The Heel.

 

Question #5: Do My Heels Hurt After Run Training.

Consider:

• Stress Fracture of the Calcaneus.

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Related Treatment Guides

• Plantar Fasciitis & Heel Pain Treatment
• Custom 3D Orthotics
• Foot & Ankle Arthritis Treatment

Clinical References

1. Riddle DL, et al. Risk factors for plantar fasciitis. J Bone Joint Surg Am. 2003;85(5):872-877.
2. League AC. Current concepts review: plantar fasciitis. Foot Ankle Int. 2008;29(3):358-366.
3. Thomas JL, et al. The diagnosis and treatment of heel pain: a clinical practice guideline. J Foot Ankle Surg. 2010;49(3):S1-S19.

In-Office Treatment at Balance Foot & Ankle

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

Frequently Asked Questions

When should I see a doctor?

See a podiatrist if pain persists past 2 weeks, prevents normal activity, or is accompanied by red-flag symptoms (warmth, swelling, numbness, inability to bear weight).

Can I treat this at home?

Mild cases respond to RICE protocol (rest, ice, compression, elevation), supportive shoes, and OTC anti-inflammatories. Persistent symptoms need professional evaluation.

How long does it take to heal?

Most soft tissue injuries resolve in 2-6 weeks with appropriate care. Bone injuries take 6-12 weeks. Chronic conditions need longer-term management.