Quick answer: Pain behind your ankle bone above the heel is most often Achilles tendonitis, retrocalcaneal bursitis, or a Haglund’s deformity (“pump bump”). Sharp pain on first morning steps = Achilles. Tender bony prominence with shoe rub = Haglund’s. The fix: heel lifts to offload the Achilles, calf stretching 3x daily, switch to backless shoes if Haglund’s, and ice 15 minutes 3x/day. — Dr. Tom Biernacki, DPM, board-certified podiatrist (Michigan Foot Doctors).

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✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 7, 2026

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Pain Above the Heel Of Back Foot
Causes, Symptoms & Best Treatment

Pain above the heel is a common concern that can make walking, running, or even standing uncomfortable. The most frequent causes include Achilles tendinitis, Haglund’s bump, or Achilles calcification. These conditions often develop from overuse, improper footwear, or underlying foot structure issues. The good news is that many cases can be managed effectively at home with simple care and treatment strategies. Starting treatment early is important to prevent the pain from becoming more severe or long-lasting. With the right approach, you can often reduce discomfort and get back to your normal activities.

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Causes of Pain at the Back of the Heel:

• The number one cause for pain in the back of the heel is Achilles tendinitis.
• This can cause insertional Achilles tendinitis pain.
• This can eventually lead to an insertional heel spur.
• These are the famous heel spurs that everybody talks about.
• These are caused by years of stress of the Achilles tendon pulling out of the back to the heel bone.

This patient has both a large plantar heel spur and posterior heel spur. This is definitely a large lump felt through the skin!

Symptoms of Back at the Back of the Heel:

Symptoms of pain in the back to heal include:

• Numbness, burning and tingling.
• Pain that is worse in the morning.
• Pain that is relieved with stretching and some initial motion.
• Pain that is increased with flexibility icing and massage.
• Pain that gets worse with increased activity during the day, this means that you will hurt more at night and the next morning following a busy day.

Pain Above the Heel in the Back of the Foot is called Achilles tendonitis in most cases. There may even be a spur there! 

Home Treatment:

Step 1:  Rule Out Other Heel Pain.

• Make sure that you first know that you have a Haglund’s bump, achilles calcification or bursitis.
• This is pain at the back of the heel.
• If the bottom of your heel hurts, then suspect plantar fasciitis.

Painful Heel Lump Diagnosis Guide.

Treatment Outcomes

• If this is a true Hagland’s bump, it is difficult to remove the bone conservatively.
• The only way it will be gone for sure it to undergo surgery.
• It is possible to essential get rid of all the symptoms and not even know that it is there in some cases.
• As excess bone formation rubs against the skin and creates inflammation.
• This leads to further swelling of the bursa and the back of the heel region.
• If this inflammation and bursitis is alleviated, there the soft tissue swelling should decrease.
• It is possible to still have the extra bone and not feel any symptoms.
• It is possible to relieve these symptoms by trying the following conservative treatments.

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. 

Conservative Treatment for Pain Above the Heel:

Best Shoes For Back of the Heel Pain:

• In the early part of treatment, you should prevent friction and rubbing of the Haglund’s bump against your shoes.
• If you wear tight constrictive dress shoes- try to switch to a looser running shoe if possible.
• Getting a great supportive pair of shoes will make sure that there is pressure removed from the heel and plantar fascia region.
• This is especially important if you have plantar fasciitis, heel spur pain or Achilles tendonitis.
• Consider shoes combined with a good supportive orthotic for best pain relief!
• The following link will show you what our favorites are.

Cryotherapy:

• Icing is not just to relieve the pain!
• Ice for 15-20 minutes until the area gets numb to relieve inflammation.
• This will increase healing time.

Topical analgesics and anti-inflammatories:

• Check with your podiatrist or pharmacist before using these.
• This is like an Ibuprofen or Aspirin but rubbed onto the skin so it is localized.

Best Orthotics For Back of the Heel Pain:

• Try some rigid inserts like Powerstep orthotics (not the flimsy gel type).
• This will control your arch and improve your biomechanics.
• Something caused this bump to happen and if you are not willing to see your podiatrist then you should at least try these to see if your biomechanics are alleviated!

Accommodative padding:

•  Foam and gel accommodations exist to remove pressure.

Oral NSAIDs:

• Check with your podiatrist or pharmacist before using these.
• Ibuprofen orally when used as directed for two weeks can be very beneficial in decreasing inflammation.
• This is not just for pain relief but for faster healing!

Physical Therapy:

•  Stretching, massaging and exercises will target the sore joints and muscles.
• These are improperly inhibiting you from using proper walking biomechanics.

Weight Loss:

•  Unfortunately there is a much lower likely hood of developing this problem and a much greater chance of healing it with a lower BMI.

Stretching:

•  Achilles tendon stretching is very important in keeping the pain from coming back.

Consider Plantar Fasciitis:

• Consider plantar fasciitis for the bottom of your heel pain.
• This is bottom of the heel pain.
• While the back of your heel is called Achilles tendinitis, you will usually experience both at the same time.
• If your Achilles tendon is tight, this usually puts more stress on your plantar fascia.
• Make sure that you relieve stress on your planner fashion so that you don’t develop a gigantic heel spur on the bottom of your foot.

Pain Above the Heel: Trusted Foot & Ankle Solutions

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Why Choose Balance Foot & Ankle Specialist in Howell and Bloomfield Hills?

Our expert approach to treating pain above the heel focuses on precise diagnosis, effective care, and long-term relief. Heel pain may be caused by Achilles tendinitis, Haglund’s deformity, or other underlying conditions. Instead of just easing symptoms, we identify and treat the root cause using advanced diagnostic tools, targeted therapies, and personalized care plans to reduce discomfort, restore mobility, and prevent recurrence.

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Frequently Asked Questions About Pain Above the Heel

What causes pain above the heel?

Pain above the heel is commonly caused by Achilles tendinitis, Haglund’s deformity (bump at the back of the heel), or Achilles calcification. Overuse, tight calf muscles, or ill-fitting shoes can also trigger it.

How do I know if my heel pain is from Achilles tendinitis?

Achilles tendinitis usually causes pain, stiffness, or swelling just above the heel, especially when walking, running, or climbing stairs. The pain often worsens after activity or first thing in the morning.

Can Haglund’s bump cause heel pain?

Yes. Haglund’s bump is a bony enlargement on the back of the heel that can rub against shoes, leading to irritation, inflammation, and pain above the heel.

What is Achilles calcification?

Achilles calcification occurs when calcium deposits form in the Achilles tendon, often due to chronic inflammation or long-term tendon stress. This can cause stiffness, swelling, and pain above the heel.

Can I treat pain above the heel at home?

Yes. Rest, ice, gentle stretching, supportive shoes, and heel lifts can often help reduce pain. Over-the-counter anti-inflammatory medications may also provide relief.

When should I see a doctor for heel pain?

If the pain persists for more than a few weeks, worsens despite rest, or is accompanied by severe swelling, bruising, or difficulty walking, it’s best to consult a podiatrist.

Are there exercises that can help with heel pain?

Yes. Stretching the calf muscles, performing eccentric heel drops, and gentle strengthening exercises can reduce strain on the Achilles tendon and relieve pain.

Can improper footwear cause pain above the heel?

Absolutely. Shoes with hard backs, poor cushioning, or inadequate support can increase pressure on the heel and Achilles tendon, leading to pain.

How can I prevent pain above the heel?

Wearing supportive footwear, stretching regularly, avoiding sudden increases in activity, and maintaining proper foot alignment can all help prevent future heel pain.

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Related Treatment Guides

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

Clinical References

1. Irwin TA. Current concepts review: insertional Achilles tendinopathy. Foot & Ankle International. 2010;31(10):933-939.
2. Stecco C, et al. Fascial components of the myofascial pain syndrome in the Achilles tendon region. Surgical and Radiologic Anatomy. 2017;39(9):957-962.
3. Vaishya R, et al. Haglund’s syndrome: a commonly seen mysterious condition. Cureus. 2016;8(10):e820.

Podiatrist-Recommended Products

🏆 Doctor Hoy’s Natural Pain Relief Gel — Top recommendation for reducing foot pain and inflammation naturally.

PowerStep Pinnacle Orthotic Insoles — Physician-grade arch support in an OTC package.

CURREX Support Insoles — Dynamic arch support in multiple profiles.