Painful Heel Lump or Bump on the Back of the Foot [Best Treatment!]
Painful Heel Lump: Back of the heel pain is usually Achilles tendinitis, a bone spur, or Achilles bursitis. Make 100% sure your Achilles heel pain stops!
Table of Contents
Bump on the back of my foot treatment video:
Painful bump in the back of the foot causes:
![Painful Heel Lump or Bump on the Back of the Foot 2 Insertional Achilles Tendonitis Heel Pain](https://www.michiganfootdoctors.com/uploads/2020/06/Achilles-Tendonitis-Pain-Causes-Infographic-410x1024.jpg)
Achilles Tendon & Back of Heel Pain
Back of the Heel Pain Causes:
Back of the heel pain is most commonly caused by the Achilles tendon and back of the calcaneus damage.
The most common causes of back heel pain are:
- Fat pad atrophy can lead to calcaneus bone pain.
- Insertional Achilles tendinitis pain.
- Achilles tendinitis 2-6 cm above the heel bone.
- An Achilles tendon strain or rupture.
- Nerve impingement or entrapment in the heel.
- Achilles tendinosis.
- Back of the heel spur pain.
- Achilles tendon bursitis.
- Plantar fasciitis.
Achilles Tendonitis Symptoms:
- Achilles tendonitis symptoms can be a pain in the morning when you first wake up.
- Pain when trying to bend the foot up as the Achilles tendon inserts into the back of the heel.
- Worsening inflammation and tenderness while standing and walking for long periods of time.
- Improvement when wearing good shoes, good orthotics, and supportive sandals.
Overview of Back of the Heel Pain:
![Painful Heel Lump or Bump on the Back of the Foot 3 Achilles tendonitis insertional heel spur back of the heel spur](https://www.michiganfootdoctors.com/uploads/2019/09/IMG_20180621_154535-e1570396585823-300x225.jpg)
Insertional Achilles tendinitis:
- If you have found your way to this page, this is likely the type of pain you are thinking about.
- A few different names can classify this. Numerous overlapping problems can contribute to insertional Achilles tendinitis.
- These are known as a Haglund’s bump, heel spur bursitis, Achilles fat pad inflammation, insertional Achilles tendon spur, and it does go by many other different names.
- Spurs can also be called an enthesophyte.
- This is most common, but not in the back of the heel.
![Painful Heel Lump or Bump on the Back of the Foot 4 Calcaneus Bone Spur Bottom of the heel spur](https://www.michiganfootdoctors.com/uploads/2019/09/IMG_20180827_104443-wpp1570396246210-300x225.jpg)
An Achilles tendon-bone spur is at the back of the heel where the Achilles tendon inserts.
This is called plantar fasciitis:
- This involves bone spur formation at the bottom of the heel or the sole of your foot.
- This is very frequently associated with the tightness of your plantar fascia, and this does that heel spur to form.
- But this is on the bottom of your foot. Not where your Achilles tendon inserts.
![Painful Heel Lump or Bump on the Back of the Foot 5 Plantar fasciitis verse heel fat pad atrophy](https://www.michiganfootdoctors.com/uploads/2019/09/6K0A1691-300x200.jpg)
Causes:
![Painful Heel Lump or Bump on the Back of the Foot 6 Achilles tendon bone spur back of the heel spur](https://www.michiganfootdoctors.com/uploads/2019/09/IMG_20180820_083416-wpp1570396335871-300x225.jpg)
Suppose left unchecked for many years. This can develop into a large painful back of the heel spur.
- The most common causes of a heel lump or bump are the swellings associated with insertional Achilles tendonitis.
- This can then lead to bursitis or a back of the heel spur.
What is Insertional Achilles Tendinitis?
- Insertional Achilles tendinitis inserts into the back of the heel bone.
- This is where the Achilles tendon connects your big thick calf muscle into the back of the heel bone.
- A bone spur can gradually develop around the tendon inserted into the bone.
- This is a chronic development.
This is a large painful bump and lump at the back of the heel. This is called an insertional Achilles tendon heel spur.
How Does a Heel Spur Form?
- Think about the heel spur and thickening as a gradual ripping out of the bone heel bone.
- Your calcaneus bone is trying to heal, but it almost gets stretched out along with the tendon. As a few years go by, this eventually looks like a spur has formed.
How Long Does A Spur Take To Form?
- This spur formation process usually takes many months or many years to develop.
- When we go to the site surgically, it looks more like hard sand than thick spiky bone.
- So don’t get too scared just yet! It does not always mean that you need some type of surgery.
Does A Spur Mean Permanent Damage?
- Yes, a bone spur is indeed associated with Achilles tendon damage. The bigger the spur usually means more tendon damage and pain.
How Does This Differ From Bursitis:
- The inflamed and damaged insertion of the Achilles tendon can be calcified hard bone.
- But this can also cause the Achilles fat pad to become inflamed. This can also be called back of the heel bursitis.
![Painful Heel Lump or Bump on the Back of the Foot 8 Achilles tendonitis insertional heel spur surgery recovery time](https://www.michiganfootdoctors.com/uploads/2019/09/IMG_20190422_082537-e1570398781723-wpp1570398801317-300x225.jpg)
Who is at risk for insertional Achilles tendinitis?
- Insertional Achilles tendinitis is usually associated with tightness through the hamstring muscles in your calf muscle.
- Yes, indeed, the older you get, the stiffer your tendons in your joints generally tend to get.
- People usually in their 40s, 50s, and 60s tend to have more stiffness, especially with a high workload.
- I see this most commonly with people who spend the majority of the day standing.
- Achilles tendinitis usually develops gradually over years or decades and is not linked to a single injury.
- Running and jumping can significantly make the back of your heel pain worse.
- People usually feel it while walking up and down the stairs or standing on hard concrete for a good portion of the day.
- The more activity you do, the more pain and inflammation you will have.
![Painful Heel Lump or Bump on the Back of the Foot 9 Insertional Achilles tendonitis heel spur pain](https://www.michiganfootdoctors.com/uploads/2019/09/6K0A1704-e1570398882333-wpp1570398908290-300x198.jpg)
Home Treatment:
Why Achilles Heel Spur Insertion Pain is So Hard to Treat:
Why is the heel spur insertional pain hard to treat?
- Everybody treats this differently and doesn’t really take it all that seriously as a non-surgical treatment method.
- They see a very large thick spur or bone build-up and assume that they must remove it surgically.
- Some people treat this disorder by stretching, some people are treated by ultrasound and massaging, and some people do it by physical therapy techniques alone.
- It is possible to fix it without surgery!
Let The Inflammation Cool Down.
- The bottom line, though, is most people never let inflammation cool down.
- People continued to stay stiff and painful while doing every other possible treatment method.
- They continue going to work every day, and they continue trying to power through it and walk or run.
- No pain, no gain does not work here! Pain just causes it to stick around forever.
![Painful Heel Lump or Bump on the Back of the Foot 10 Achilles Tendonitis Heel Pain After Running](https://www.michiganfootdoctors.com/uploads/2019/09/6K0A1600-300x200.jpg)
So What Can You Do?
- Find a way to relax the back of your heel, so you’re not walking all day.
Get Off Your Feet!
- This can be tough if you weigh 300 or 400 pounds or stand on concrete for 12 hours a day.
- This is where icing and anti-inflammatory creams can be good.
- I’m not a huge fan of taking pills to solve this problem. It is not a permanent solution.
- Find ways to sit down, find ways to get someone to help you at work.
Alternative Exercises:
- But if you’re a runner or something that can be controlled, take a break from running.
- If you are walking for exercise, switch to weight lifting or something else.
- Switch to biking, swimming, and upper body weight lifting for a few weeks or months.
![Painful Heel Lump or Bump on the Back of the Foot 3 Achilles tendonitis insertional heel spur back of the heel spur](https://www.michiganfootdoctors.com/uploads/2019/09/IMG_20180621_154535-e1570396585823-300x225.jpg)
Find ways to take pressure off of the Achilles Tendon:
- The best way to do this is to find great shoes.
- Great shoes are then best combined with great orthotics.
- Sometimes a lace-up ankle brace may be needed if the first two options don’t work. Usually, with these three things, you can take an amazing amount of pressure off them.
- The key is actually to wear them. Wearing these devices during dinner and walking barefoot for the other 23hrs of the day won’t fix the problem.
- For some people, if the pain is bad, they may need a cast or boot for at least a few weeks.
- See your podiatrist and get an x-ray of your heel if you think something might be broken. Even a pair of your Achilles tendon may need an ultrasound or an MRI.
Best Supportive Shoes:
- The key to preventing your heel pain is to have a good supportive shoe that supports your ankle joint and subtalar joint from everting.
- If you have a good supportive shoe that keeps pressure on your joints so that your ankle, Achilles tendon, and subtalar joint do not have to work as hard.
- This almost seems counter-intuitive, but when people make a switch to really good supportive shoes that fit properly, the ankle and Achilles tendon pain should gradually start to improve.
Stabilize the Heel With Orthotics:
- Whether the tendon is too tight or not is not the problem. It’s how compressed the Achilles tendon gets against the back of the heel.
- You have to find a way to keep the heel bone from tilting up so much and pressing the Achilles tendon against the back of the heel bump.
- When it’s loaded, the calcaneus gets turned up and out.
- This twisting is when the bone rubs against the Achilles tendon the most.
Full-Length Orthotics Stabilize Your Heel the Best:
- These are our favorite full-length orthotics.
- These will support your heel much better than a 3/4″ length orthotic.
- The main downside is the tighter fit, so get your shoe 1/2 a size bigger.
These are the best non-lace shoe orthotics:
- These work best if your shoe is really tight and you still need a good fit!
These are the best dress shoe orthotics:
- These are our recommended orthotics for dress shoes.
Heavy-duty ankle stability braces:
- If your pain is severe, these are our favorite heavy-duty braces to stabilize your ankle and heel.
Compression ankle braces:
- These are best for when your pain has cooled down a little bit.
- These are also great when you are in a tighter shoe that the heavy-duty brace would not fit.
Fix the underlying problems:
These are Too much pressure and too little flexibility.
- If this truly is a life-altering condition that you have a hard time fixing, make some of the tough choices.
- For example, I can guarantee you if you were a computer programmer and weighed 100 pounds, there is almost no chance that you would have Achilles tendinitis.
- But if you weigh 300 pounds and work on a factory floor 16 hours a day, there’s about a 95% chance that you will have knee arthritis, Achilles tendonitis, hip and back pain. One of these is guaranteed.
Why does Achilles tendonitis persist long term?
2 short answers: Too much pressure and too little flexibility.
- I’m not saying you must meet all these tough criteria listed above.
- Even losing 5 to 10 pounds can take a significant amount of pressure off your feet.
- Even stretching 1 minute every morning can make a huge difference!
- Because the important thing is once you heal this problem, you don’t want it ever to come back.
- There is no doubt about it. Achilles tendonitis takes forever to get better, so give it a chance for a few weeks or months to cool down, as in step 1.
- Then correct the reasons that cause that to happen in the first place, and it will stay away forever.
Stretching Does Help (Even if it doesn’t fix it alone):
- Even if it doesn’t fix the problem completely alone, this is a great modality to reduce Achilles tendinitis.
- Once you understand this concept, you will understand why it happens. Think about it as a rope going along the tree and you pulling against that rope.
- We have to find a way to get that bone to stop rubbing against the Achilles tendon. Often, it’s by lifting up the heel bone or getting rid of that top of the bone spur.
- An orthotic and shoe is a good way to do this long-term, not stretching. But this only works if the tendon cools down from swelling first.
Our favorite static stretching devices:
- These devices mean that they do the stretching for you.
- You could wear these while watching TV for 15-30 minutes at a time.
- Studies show you will gain significant ankle flexibility after 1 month of daily wearing.
Other Causes Of A Painful Back Of The Heel Lump:
1) Back Of The Heel Bone Formation:
- A lump or bump at the back of the heel is a Haglund’s bump.
- It can also be called an enthesopathy: this means calcification of the Achilles tendon.
- This is basically excess bone that forms over time due to improper rubbing and biomechanics.
- This is especially likely in females that wear improper shoes like flats or high heels.
- This excess bone formation of bone at the back of the heel can put pressure on the soft tissue.
- This will eventually lead to irritation and inflammation in the area.
2)Back Of The Heel Bursitis:
- There are two gel-like pouches on the inside and on the outside of your Achilles tendon.
- These pouches are known as a bursa.
The normal function of the bursa is to provide a lubricated surface for the Achilles tendon to slide.
- It should allow the tendon to slide between the bone and the skin.
- If one of these gets inflamed or damaged, you can get a condition known as bursitis.
Who Gets A Back Of The Heel Lump Or Bump:
- The most likely demographic to be affected are females aged 20-30 years old. This is when a Haglund’s bump is most noticed.
- Especially those who wear high heel shoes.
- It is more likely in people with a high arched foot.
- Those who frequently have friction against the back of their heel.
- But It can happen to anyone.
Back Of The Heel Lump Or Bump Symptoms:
- It can be fast on setting pain or very gradually on setting pain.
- Pain that hurts before motion and starts to get better as you move around more.
- The back outside of your heel is painful.
- Achilles tendon insertion pain is likely.
- Inflammation and redness are likely in the skin.
Painful Heel Lump X-rays:
- Large bump on the upper outside of your heel (Haglund’s deformity).
- Calcification of the insertion of the Achilles tendon.
- Soft tissue swelling (bursitis).
- Rule out any damage to the Achilles tendon.
- Rule out any heel spur.
Other Back Of The Foot Pain Causes:
- If the pain appears more slowly and you cannot physically feel a bump on the back of your foot.
- Suspect Achilles Tendinitis.
- Suspect this if the bottom of your heel is hurting.
- Suspect this if your arch is also hurting.
- This is the most common cause of heel pain.
- Suspect these if you have numbness, burning, or tingling.
And don’t forget… GREAT Shoes!
Back of the heel pain treatment:
![Painful Heel Lump or Bump on the Back of the Foot 14 Best Achilles Tendonitis Heel Pain Treatment](https://www.michiganfootdoctors.com/uploads/2020/06/Achilles-Tendon-heel-pain-treatment.jpg)
Best Back of Heel Pain Treatment:
- There are usually two phases to treating back of the heel pain.
- The two phases of treatment include controlling the acute inflammation and correcting the biomechanics, which led to the problem in the first place.
- If the tendons and ligaments are inflamed, they are almost frozen in place and cannot function properly.
- Once the inflammation is decreased, we need to correct the biomechanical causes to ensure that the Achilles tendon can never become overworked and inflamed again!
- This doesn’t matter whether it’s The back of the heel spur, fat pad atrophy, insertional Achilles tendinitis, Achilles tendinitis, or even Achilles tendinosis.
- If you do have an Achilles tendon rupture or tear, seeing podiatrist care immediately.
Achilles Tendon Natural Treatment:
Massage & Ice Products:
- Ice is an excellent option that can be safe for almost everyone.
- There is some debate about whether icing is worth doing, but this can help limit the need for medications and keep your options open for chronic pain.
- This works great for your arch, less for the ball of the foot.
- Manual massage on the Achilles tendon & calf muscle is a natural treatment that can also be considered physical therapy for your back of the heel pain.
- This works well for calf muscle pain and Achilles tendon pain.
- The more muscle and ligament tissue there is, the better ice will work there.
![Painful Heel Lump or Bump on the Back of the Foot 15 Recoup Fitness Cryosphere Cold Massage Roller - 6 Hours Cold Relief - Ice Cup - Myofascial Release- Great for Recovery - Free Rolling Removable Ball - Deep Tissue Massage - Pain Relief - Ice Pack](https://m.media-amazon.com/images/I/41U7SX7hboL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 16 TheraFlow Compact Foot Roller for Plantar Fasciitis Relief - Portable and Small Foot Massager for Neuropathy | Targets Foot Pain with Reflexology | Travel Size Foot Massager for Plantar Fasciitis](https://m.media-amazon.com/images/I/41AOHvytR2L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 17 THERABAND Foot Roller for Foot Pain Relief, Massage Ball Roller for Arch Pain, Plantar Fasciitis Treatment, Heel Spurs Reliever, Tired Feet, Best Foot Massager with Ridges for Self Myofascial Release](https://m.media-amazon.com/images/I/41eP1NdjT+L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 15 Recoup Fitness Cryosphere Cold Massage Roller - 6 Hours Cold Relief - Ice Cup - Myofascial Release- Great for Recovery - Free Rolling Removable Ball - Deep Tissue Massage - Pain Relief - Ice Pack](https://m.media-amazon.com/images/I/41U7SX7hboL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 16 TheraFlow Compact Foot Roller for Plantar Fasciitis Relief - Portable and Small Foot Massager for Neuropathy | Targets Foot Pain with Reflexology | Travel Size Foot Massager for Plantar Fasciitis](https://m.media-amazon.com/images/I/41AOHvytR2L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 17 THERABAND Foot Roller for Foot Pain Relief, Massage Ball Roller for Arch Pain, Plantar Fasciitis Treatment, Heel Spurs Reliever, Tired Feet, Best Foot Massager with Ridges for Self Myofascial Release](https://m.media-amazon.com/images/I/41eP1NdjT+L._SL160_.jpg)
Menthol Based Gels:
- Biofreeze is one of our favorites.
- These gels have been studied to work 2x as long as ice.
- This works great for the ball of the foot.
- This can be very effective for pain relief, but this can decrease inflammation in the calf muscle and Achilles tendon.
![Painful Heel Lump or Bump on the Back of the Foot 21 Biofreeze Pain Relief Gel, Arthritis Pain Reliver, Knee & Lower Back Pain Relief, Sore Muscle Relief, Neck Pain Relief, Pharmacist Recommended, FSA Eligible, 3 Pack (4 FL OZ Biofreeze Menthol Gel)](https://m.media-amazon.com/images/I/41xRZdvvg3L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 22 Biofreeze Pain Relief Roll-On, 3 oz. Roll-On, Fast Acting, Long Lasting, & Powerful Topical Pain Reliever, Pack of 3 (Packaging May Vary)](https://m.media-amazon.com/images/I/41g5-ig3J8L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 23 Biofreeze Menthol Pain Relieving Gel 1 Gallon Bottle With Pump Topical Pain Relief For Sore Muscles, Arthritis, Backache, And Joint Pain, Original Green Formula, (Packaging May Vary)](https://m.media-amazon.com/images/I/31kY1eoOd6L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 24 HEMPACTIV Joint & Muscle Relief Cream, Infused with Hemp, Menthol, MSM & Arnica, Soothe Discomfort in Your Back, Muscles, Joints, Neck, Shoulder, Knee, Nerves - 2 Fl Oz](https://m.media-amazon.com/images/I/51HX8regcfL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 21 Biofreeze Pain Relief Gel, Arthritis Pain Reliver, Knee & Lower Back Pain Relief, Sore Muscle Relief, Neck Pain Relief, Pharmacist Recommended, FSA Eligible, 3 Pack (4 FL OZ Biofreeze Menthol Gel)](https://m.media-amazon.com/images/I/41xRZdvvg3L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 22 Biofreeze Pain Relief Roll-On, 3 oz. Roll-On, Fast Acting, Long Lasting, & Powerful Topical Pain Reliever, Pack of 3 (Packaging May Vary)](https://m.media-amazon.com/images/I/41g5-ig3J8L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 23 Biofreeze Menthol Pain Relieving Gel 1 Gallon Bottle With Pump Topical Pain Relief For Sore Muscles, Arthritis, Backache, And Joint Pain, Original Green Formula, (Packaging May Vary)](https://m.media-amazon.com/images/I/31kY1eoOd6L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 24 HEMPACTIV Joint & Muscle Relief Cream, Infused with Hemp, Menthol, MSM & Arnica, Soothe Discomfort in Your Back, Muscles, Joints, Neck, Shoulder, Knee, Nerves - 2 Fl Oz](https://m.media-amazon.com/images/I/51HX8regcfL._SL160_.jpg)
Massage Sticks:
- These can work great for loosening your muscles.
- This allows less tightness and pressure onto the plantar fascia and heel.
- This is very effective for the arch, the gastrocnemius, calf muscle, and the hamstring and thigh muscles.
- This also works very well for the gluteus muscles if you are having butt cheek or hip pain.
- The massage stick can break up lumps in your Achilles tendon and heel pain.
![Painful Heel Lump or Bump on the Back of the Foot 29 Tiger Tail 18in Massage Stick Portable Roller, Handheld, Deep Tissue Foam Roller, Body Massage and Myofascial Release Tool for Legs, Neck, Calves, Thighs, Shins & Back, The Original 18, Made in USA](https://m.media-amazon.com/images/I/41yZi+w3fsL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 30 Top Rated Muscle Roller Massage Stick: A Sports Body Massager Tool-Release Myofascial Trigger Points, Reduce Muscle Soreness, Tightness and Leg Cramps, Rub Muscle for Relief and Recovery](https://m.media-amazon.com/images/I/31qRFvHvdhS._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 31 TISSCARE Shiatsu Calf Foot Massager Machine with Heat Leg Massager, Deep-Kneading for Tired Calf Leg Arm Plantar Fasciitis Neuropathy, Tired Muscles w/Adjustable bar (Dark Grey)](https://m.media-amazon.com/images/I/51+0Rp7uefL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 29 Tiger Tail 18in Massage Stick Portable Roller, Handheld, Deep Tissue Foam Roller, Body Massage and Myofascial Release Tool for Legs, Neck, Calves, Thighs, Shins & Back, The Original 18, Made in USA](https://m.media-amazon.com/images/I/41yZi+w3fsL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 30 Top Rated Muscle Roller Massage Stick: A Sports Body Massager Tool-Release Myofascial Trigger Points, Reduce Muscle Soreness, Tightness and Leg Cramps, Rub Muscle for Relief and Recovery](https://m.media-amazon.com/images/I/31qRFvHvdhS._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 31 TISSCARE Shiatsu Calf Foot Massager Machine with Heat Leg Massager, Deep-Kneading for Tired Calf Leg Arm Plantar Fasciitis Neuropathy, Tired Muscles w/Adjustable bar (Dark Grey)](https://m.media-amazon.com/images/I/51+0Rp7uefL._SL160_.jpg)
Remove the Achilles tendon tightness.
- The key is to prevent future pain stress and trauma to the Achilles tendon muscle.
- This means keeping you active while keeping stress off of your Achilles tendon. This will prevent future re-injury and the development of plantar fasciitis.
- If you can get rid of the pain and swelling, this will let you start walking normally.
- If you can walk normally, the vast majority of your pain should gradually start to go away.
- The best way to ensure that your plantar fascia, foot, and ankle ligaments are not overworked is to support them.
- The best way to support them is to use great orthotics and great shoes.
- Some people may also need to rely on supportive ankle braces and other supportive modalities.
Best Shoes for Back of Heel Pain:
- Getting a great supportive pair of Achilles tendonitis shoes will ensure 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 as well.
- Consider Achilles tendonitis shoes combined with a good supportive orthotic for best pain relief!
- The following link will show you what our favorites are.
Best Achilles Tendonitis Insoles:
- These are our recommended orthotics for Achilles tendonitis.
- Custom orthotics can work very well, but they should not be the first line of treatment due to the cost.
- There are different types of different shoes.
- Women’s shoes usually need a less bulky orthotic but allow for less correction.
- A full-length orthotic requires a running shoe, boot, or comfortable walking/dress shoe.
- We recommend doing everything you can to get a good supportive shoe that can fit a full-length orthotic.
- A further home remedy tip for Achilles tendonitis pain is cutting out a hole where the nodule uses scissors or a knife. Be careful and start with a very low-cost orthotic.
![Painful Heel Lump or Bump on the Back of the Foot 36 Best Podiatrist Recommended Orthotics](https://www.michiganfootdoctors.com/uploads/2019/04/best-orthotics-1-300x169.png)
Best Full Length Achilles tendonitis Orthotics:
- These will only work in wider shoes or a good supportive running shoe.
- This will not work in sandals, flats, or most women’s dress shoes.
![Painful Heel Lump or Bump on the Back of the Foot 37 PowerStep Original Insoles - Arch Pain Relief Orthotics for Tight Shoes - Foot Support for Plantar Fasciitis, Mild Pronation and Foot & Arch Pain - Shoe Inserts for All (M 8-8.5, F 10-10.5)](https://m.media-amazon.com/images/I/51ZmwrxNGBL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 38 PowerStep Pinnacle Maxx Orthotic Insoles - Orthotics for Overpronation with Maximum Stability & Comfort - Firm + Flexible Angled Heel Style to Help Flat Feet - Heavy Duty Inserts (M 10-10.5, F 12)](https://m.media-amazon.com/images/I/51dUhD7LhsL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 39 220+ lbs Plantar Fasciitis Strong Arch Support Insoles Inserts Men Women - Flat Feet Orthotic Insoles High Arch for Arch Pain - Work Boot Shoe Insole - Heavy Duty Support](https://m.media-amazon.com/images/I/51ly6r7aiGL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 40 Superfeet All-Purpose Women's High Impact Support Insoles (Berry) - Trim-To-Fit Orthotic Arch Support Inserts for Women's Running Shoes - Professional Grade - Size 8.5-10 Women](https://m.media-amazon.com/images/I/41PMSKa8xrL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 37 PowerStep Original Insoles - Arch Pain Relief Orthotics for Tight Shoes - Foot Support for Plantar Fasciitis, Mild Pronation and Foot & Arch Pain - Shoe Inserts for All (M 8-8.5, F 10-10.5)](https://m.media-amazon.com/images/I/51ZmwrxNGBL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 38 PowerStep Pinnacle Maxx Orthotic Insoles - Orthotics for Overpronation with Maximum Stability & Comfort - Firm + Flexible Angled Heel Style to Help Flat Feet - Heavy Duty Inserts (M 10-10.5, F 12)](https://m.media-amazon.com/images/I/51dUhD7LhsL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 39 220+ lbs Plantar Fasciitis Strong Arch Support Insoles Inserts Men Women - Flat Feet Orthotic Insoles High Arch for Arch Pain - Work Boot Shoe Insole - Heavy Duty Support](https://m.media-amazon.com/images/I/51ly6r7aiGL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 40 Superfeet All-Purpose Women's High Impact Support Insoles (Berry) - Trim-To-Fit Orthotic Arch Support Inserts for Women's Running Shoes - Professional Grade - Size 8.5-10 Women](https://m.media-amazon.com/images/I/41PMSKa8xrL._SL160_.jpg)
Best Dress Shoe Achilles tendonitisOrthotics:
- These are a great choice for dress orthotics.
![Painful Heel Lump or Bump on the Back of the Foot 45 Powerstep Signature Dress 3/4-Length Insoles – Dress Shoe Insoles for Men and Women](https://m.media-amazon.com/images/I/31gNhdC7BVL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 46 Powerstep Signature Dress Full-Length Insoles for Men and Women](https://m.media-amazon.com/images/I/31RzbYbrdFL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 47 Superfeet Casual Men's Easyfit Insoles - Comfort Shoe Inserts for Men - Anti-Fatigue Orthotic Insoles for Dress Shoes - Professional Grade - Size 7.5-9 Men](https://m.media-amazon.com/images/I/31GciX4ytrL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 45 Powerstep Signature Dress 3/4-Length Insoles – Dress Shoe Insoles for Men and Women](https://m.media-amazon.com/images/I/31gNhdC7BVL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 46 Powerstep Signature Dress Full-Length Insoles for Men and Women](https://m.media-amazon.com/images/I/31RzbYbrdFL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 47 Superfeet Casual Men's Easyfit Insoles - Comfort Shoe Inserts for Men - Anti-Fatigue Orthotic Insoles for Dress Shoes - Professional Grade - Size 7.5-9 Men](https://m.media-amazon.com/images/I/31GciX4ytrL._SL160_.jpg)
Best 3/4 Length Achilles tendonitis Orthotics:
- These are great options for women’s dress shoes and thinner shoes.
- These are not the most supportive pair of orthotics.
![Painful Heel Lump or Bump on the Back of the Foot 51 Powerstep SlenderFit Fashion Orthotic-W](https://m.media-amazon.com/images/I/319Md+W9SHL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 51 Powerstep SlenderFit Fashion Orthotic-W](https://m.media-amazon.com/images/I/319Md+W9SHL._SL160_.jpg)
Get A Great Dynamic Stretch:
- It is possible to stretch on your own, but these products can also really help!
- This will take pressure off of the ball of your foot.
- This form of the back of the heel pain physical therapy breaks up the scar tissue.
- We personally prefer this method of stretching.
![Painful Heel Lump or Bump on the Back of the Foot 53 Rolling With It Premium Calf Stretcher and Foot Rocker for Plantar Fasciitis Relief, Achilles Tendonitis, Increase Mobility and Flexibility, Improve Range of Motion With our Foot Stretcher](https://m.media-amazon.com/images/I/51XsFahL0kL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 54 North American Healthcare Foot Rocker Blue -Optimal Foot Position for Flexibility, Plantar Fasciitis, Achilles tendonitis, and other Chronic Conditions](https://m.media-amazon.com/images/I/41I4zWIHxgL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 55 Professional Wooden Slant Board, Adjustable Incline Calf Stretch Slantboard with Full Non-Slip Surface, 16 inches x 12.5 inches, 5 Positions (350 LB Capacity) (Edition 1)](https://m.media-amazon.com/images/I/41dUKl8uzxL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 56 IdealStretch - The Original Hamstring, Lower Back & Calf Stretching Device - Ultimate Pain Relief & Deep Knee Extension Tool - Ideal Stretch Hamstring Stretcher Machine for Enhanced Flexibility](https://m.media-amazon.com/images/I/41oCB322s-L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 53 Rolling With It Premium Calf Stretcher and Foot Rocker for Plantar Fasciitis Relief, Achilles Tendonitis, Increase Mobility and Flexibility, Improve Range of Motion With our Foot Stretcher](https://m.media-amazon.com/images/I/51XsFahL0kL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 54 North American Healthcare Foot Rocker Blue -Optimal Foot Position for Flexibility, Plantar Fasciitis, Achilles tendonitis, and other Chronic Conditions](https://m.media-amazon.com/images/I/41I4zWIHxgL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 55 Professional Wooden Slant Board, Adjustable Incline Calf Stretch Slantboard with Full Non-Slip Surface, 16 inches x 12.5 inches, 5 Positions (350 LB Capacity) (Edition 1)](https://m.media-amazon.com/images/I/41dUKl8uzxL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 56 IdealStretch - The Original Hamstring, Lower Back & Calf Stretching Device - Ultimate Pain Relief & Deep Knee Extension Tool - Ideal Stretch Hamstring Stretcher Machine for Enhanced Flexibility](https://m.media-amazon.com/images/I/41oCB322s-L._SL160_.jpg)
Get A Great Static Stretch:
- These devices are great for stretching while you are resting.
- This is an excellent Achilles tendonitis physical therapy that you can do at home.
- This will also help take pressure off of the ball of your foot.
- This works great for plantar fasciitis.
- The static night splint can use it while watching TV or at night time.
![Painful Heel Lump or Bump on the Back of the Foot 61 Vive Hard Plantar Fasciitis Night Splint and Trigger Point Spike - Stabilizer Brace Relieves Inflammation - Foot Support Boot Features Adjustable Hook and Loop Straps for Achilles Pain Relief](https://m.media-amazon.com/images/I/31Bdib2P5hL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 62 Procare ProWedge Plantar Fasciitis Night Splint - Medium](https://m.media-amazon.com/images/I/41tYovQSfVL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 63 Plantar Fasciitis Night Splint Foot Drop Orthotic Supports Kit Adjustable Dorsal Night Splint Support Sleep, Recovery, Tendonitis, Arthritis with Hard Spiky Massage Ball (Black)](https://m.media-amazon.com/images/I/41-tnaZzAmL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 61 Vive Hard Plantar Fasciitis Night Splint and Trigger Point Spike - Stabilizer Brace Relieves Inflammation - Foot Support Boot Features Adjustable Hook and Loop Straps for Achilles Pain Relief](https://m.media-amazon.com/images/I/31Bdib2P5hL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 62 Procare ProWedge Plantar Fasciitis Night Splint - Medium](https://m.media-amazon.com/images/I/41tYovQSfVL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 63 Plantar Fasciitis Night Splint Foot Drop Orthotic Supports Kit Adjustable Dorsal Night Splint Support Sleep, Recovery, Tendonitis, Arthritis with Hard Spiky Massage Ball (Black)](https://m.media-amazon.com/images/I/41-tnaZzAmL._SL160_.jpg)
Best Heel Compression Brace:
- A good compression brace can stabilize your foot from turning outward.
- This prevents your foot from pronation.
- The pronated foot will turn your foot outward, in your foot will rub on the outside of the shoe.
- This has solved their pain for many of her patients and is very comfortable to wear inside your shoe.
- This solves both pain and outward pronation for a relatively low cost.
![Painful Heel Lump or Bump on the Back of the Foot 67 Bauerfeind - MalleoTrain - Ankle Support Brace - Helps Stabilize the Ankle Muscles and Joints For Injury Healing and Pain Relief - Right Foot - Size 1 - Color Black](https://m.media-amazon.com/images/I/51c7NFiPq+L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 68 POWERLIX Ankle Orthopedic Brace Compression Support Sleeve (Pair) for Swelling, Sprain, Plantar Fasciitis, Arthritis, Tendinitis](https://m.media-amazon.com/images/I/51NRDtWicJL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 67 Bauerfeind - MalleoTrain - Ankle Support Brace - Helps Stabilize the Ankle Muscles and Joints For Injury Healing and Pain Relief - Right Foot - Size 1 - Color Black](https://m.media-amazon.com/images/I/51c7NFiPq+L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 68 POWERLIX Ankle Orthopedic Brace Compression Support Sleeve (Pair) for Swelling, Sprain, Plantar Fasciitis, Arthritis, Tendinitis](https://m.media-amazon.com/images/I/51NRDtWicJL._SL160_.jpg)
Best Heel Stability Brace:
- The stability brace goes a little bit further than the compression brace to stop your foot from turning out.
- This takes the pressure off of your heel and plantar fascia.
- At the same time, this is a little bit bulkier and does not affect every shoe.
- We find people are a little bit happier trying the compression brace before the stability brace.
![Painful Heel Lump or Bump on the Back of the Foot 71 Bauerfeind Sports Ankle Support Dynamic - Ankle Compression Sleeve for Freedom of Movement - 3D AirKnit Fabric for Breathability - Premium Quality & Washable (XS, Pink)](https://m.media-amazon.com/images/I/41Uv22IaTrL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 72 Bauerfeind - MalleoTrain - Ankle Support Brace - Helps Stabilize the Ankle Muscles and Joints For Injury Healing and Pain Relief - Left Foot - Size 3 - Color Black](https://m.media-amazon.com/images/I/41j1-VjK42L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 73 Zenith Ankle Brace, Lace Up Adjustable Support – for Running, Basketball, Injury Recovery, Sprain! Ankle Wrap for Men, Women, and Children](https://m.media-amazon.com/images/I/51CrOYQ6SpL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 71 Bauerfeind Sports Ankle Support Dynamic - Ankle Compression Sleeve for Freedom of Movement - 3D AirKnit Fabric for Breathability - Premium Quality & Washable (XS, Pink)](https://m.media-amazon.com/images/I/41Uv22IaTrL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 72 Bauerfeind - MalleoTrain - Ankle Support Brace - Helps Stabilize the Ankle Muscles and Joints For Injury Healing and Pain Relief - Left Foot - Size 3 - Color Black](https://m.media-amazon.com/images/I/41j1-VjK42L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 73 Zenith Ankle Brace, Lace Up Adjustable Support – for Running, Basketball, Injury Recovery, Sprain! Ankle Wrap for Men, Women, and Children](https://m.media-amazon.com/images/I/51CrOYQ6SpL._SL160_.jpg)
Severe Achilles tendonitis Pain:
- If you think you might have a broken heel, a calcaneal stress fracture, or something of similar severity, these products might help!
- Always remember to see a foot and ankle specialist like a podiatrist if you have plantar fasciitis or more severe pain!
Plantar Fascia Tear, Broken Heel Bone, Achilles Tendon Tear:
- If you have a traumatic injury such as a torn plantar fascia ligament, calcaneus stress fracture, heel fracture, or insertional Achilles tendon injury: consider protecting your foot!
- The best way to do this is, of course, to see your podiatrist and get evaluated with an x-ray, ultrasound, and potentially even an MRI or CT scan.
- If you cannot do so, it may benefit you to be in a cast, fractured boot, or even keep the weight off of it with a rolling knee scooter or other protective devices.
- We as podiatrists frequently take patients off work for very long periods of time when they suffer a traumatic injury. Unfortunately, there is no other way around us in labor jobs.
- If you have a sit-down job, there are ways to get people back to work quicker, but this can be not easy otherwise.
Heel Injury Boot Treatment:
- There are pros and cons to using a boot to treat your heel injury. The Pros are that your injured heel will hopefully have a chance to heal gradually! If you are immobilized too long, the cons are that you will gradually become stiff and overworked to your other leg.
- Our favorite fracture boots and their supplies:
![Painful Heel Lump or Bump on the Back of the Foot 77 Aircast AirSelect Standard Walker Brace / Walking Boot, Medium](https://m.media-amazon.com/images/I/41JcOQX8mgL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 78 United Ortho USA14115 Short Air Cam Walker Fracture Boot, Medium, Black](https://m.media-amazon.com/images/I/31+KHkHu+dL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 79 Original EVENup™ Shoe Balancer/Leveler - Equalize Limb Length and Reduce Body Strain While Walking (Small)](https://m.media-amazon.com/images/I/41ceafZVNML._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 80 Wilsco 100% Waterproof Leg Cast Cover for Showering, Reusable Covers for Leg and Foot Surgeries, Cast Covers for Shower Leg, Cast Bag for Shower, Cast Cover for Showering Foot, Sleeve Length 25 in, Ring Diameter 19 cm, Opening Diameter 6 cm ±1-2mm](https://m.media-amazon.com/images/I/31Ec-b-xJRL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 77 Aircast AirSelect Standard Walker Brace / Walking Boot, Medium](https://m.media-amazon.com/images/I/41JcOQX8mgL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 78 United Ortho USA14115 Short Air Cam Walker Fracture Boot, Medium, Black](https://m.media-amazon.com/images/I/31+KHkHu+dL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 79 Original EVENup™ Shoe Balancer/Leveler - Equalize Limb Length and Reduce Body Strain While Walking (Small)](https://m.media-amazon.com/images/I/41ceafZVNML._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 80 Wilsco 100% Waterproof Leg Cast Cover for Showering, Reusable Covers for Leg and Foot Surgeries, Cast Covers for Shower Leg, Cast Bag for Shower, Cast Cover for Showering Foot, Sleeve Length 25 in, Ring Diameter 19 cm, Opening Diameter 6 cm ±1-2mm](https://m.media-amazon.com/images/I/31Ec-b-xJRL._SL160_.jpg)
Offloading and Scooter treatment:
- These are favorite knee scooters and walking devices.
- If your Achilles tendonitis pain is severe, offloading can be very effective until the pain calms down.
![Painful Heel Lump or Bump on the Back of the Foot 85 KneeRover Economy Knee Scooter Steerable Knee Walker for Adults for Foot Surgery, Broken Ankle, Foot Injuries - Foldable Knee Rover Scooter for Broken Foot Injured Leg Crutch with Dual Brakes (Black)](https://m.media-amazon.com/images/I/41AE4TEVk2L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 86 KneeRover Original Steerable All Terrain Knee Scooter for Adults for Foot Surgery Heavy Duty Knee Walker for Broken Ankle Foot Injuries - Leg Recovery Scooter Best Knee Crutch Alternative (Blue)](https://m.media-amazon.com/images/I/41+cgXFT9SL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 87 iWALK 2.0 Hands Free Crutch - Pain Free Knee Crutch - Alternative to Crutches and Knee Scooters](https://m.media-amazon.com/images/I/41ZwAimOQcL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 88 Cushy Form Wedge Pillows - 8 Inch Leg Pillows for Sleeping, Post-Surgery, Back, Hip and Knee Discomfort w/Washable Cover - White](https://m.media-amazon.com/images/I/41-Qf3QVMTL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 85 KneeRover Economy Knee Scooter Steerable Knee Walker for Adults for Foot Surgery, Broken Ankle, Foot Injuries - Foldable Knee Rover Scooter for Broken Foot Injured Leg Crutch with Dual Brakes (Black)](https://m.media-amazon.com/images/I/41AE4TEVk2L._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 86 KneeRover Original Steerable All Terrain Knee Scooter for Adults for Foot Surgery Heavy Duty Knee Walker for Broken Ankle Foot Injuries - Leg Recovery Scooter Best Knee Crutch Alternative (Blue)](https://m.media-amazon.com/images/I/41+cgXFT9SL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 87 iWALK 2.0 Hands Free Crutch - Pain Free Knee Crutch - Alternative to Crutches and Knee Scooters](https://m.media-amazon.com/images/I/41ZwAimOQcL._SL160_.jpg)
![Painful Heel Lump or Bump on the Back of the Foot 88 Cushy Form Wedge Pillows - 8 Inch Leg Pillows for Sleeping, Post-Surgery, Back, Hip and Knee Discomfort w/Washable Cover - White](https://m.media-amazon.com/images/I/41-Qf3QVMTL._SL160_.jpg)