Why do my heels hurt when I walk?
Heel pain while walking is often caused by medical conditions like plantar fasciitis, Achilles tendinitis, heel bursitis, Haglund’s deformity, or Sever’s disease in children. Sometimes, it may also result from stress fractures, arthritis, or nerve compression. Studies suggest that up to 15% of adults experience heel pain at some point in their life.
Ignoring persistent pain can turn it into a chronic problem. Early care — supportive shoes, rest, stretching, and consulting a foot specialist — can make a huge difference.
Here’s a breakdown of the most common causes, symptoms, and remedies.
1. Plantar Fasciitis
What is plantar fasciitis and why does it cause heel pain?
Plantar fasciitis is the leading cause of heel pain, affecting 1 in 10 people worldwide. It occurs when the thick ligament (plantar fascia) connecting your heel bone to your toes becomes inflamed.
- Symptoms: Sharp heel pain, especially in the morning or after long rest.
- Causes: Overuse (running, standing long hours), flat feet, high arches, or unsupportive footwear.
Example: A teacher who spends long hours standing in unsupportive sandals may suddenly develop stabbing pain under the heel.
Step-by-step relief:
- Rest your feet for a few days.
- Apply ice for 15 minutes twice a day.
- Stretch your calves and plantar fascia regularly.
- Switch to cushioned shoes or orthotic insoles.
- If pain lasts beyond 2 weeks, consult a podiatrist.
2. Achilles Tendinitis
Why does the back of my heel hurt?
Back-of-heel pain is often linked to Achilles tendinitis, an inflammation of the tendon connecting the calf muscles to the heel bone. It accounts for around 6% of all running-related injuries.
- Symptoms: Stiffness and soreness at the back of the heel, worse after exercise.
- Causes: Overtraining, lack of warm-up, or sudden increase in physical activity.
Example: A gym-goer who doubles their running distance without proper stretching may wake up with sore heels the next morning.
Step-by-step recovery:
- Rest and avoid uphill running.
- Apply ice after workouts.
- Perform gentle calf stretches daily.
- Wear cushioned, supportive shoes.
- If pain worsens, seek medical evaluation to avoid complications.
3. Heel Bursitis
What is heel bursitis?
Heel bursitis is inflammation of the bursa sacs (small fluid-filled cushions around joints). It’s common among people who walk long distances on hard surfaces.
- Symptoms: Swelling, tenderness, and a dull ache in the heel.
- Causes: Overuse, poor shoes, or excessive walking.
Example: Office workers who walk daily on concrete floors in hard shoes may gradually develop bursitis.
Step-by-step relief:
- Rest and elevate the heel.
- Use anti-inflammatory medication (after medical advice).
- Switch to cushioned footwear.
- Try physiotherapy if pain persists.
4. Haglund’s Deformity
Can high heels cause permanent heel problems?
Yes. Wearing stiff-backed high heels can lead to Haglund’s deformity — a painful bony bump at the back of the heel.
- Symptoms: Swelling, redness, and irritation, even while wearing socks.
- Causes: Continuous pressure from rigid shoe backs.
Example: A corporate professional wearing stilettos daily develops a painful bump on the heel bone.
Step-by-step care:
- Switch to shoes with soft backs.
- Use heel lifts or cushions.
- Stretch calf muscles regularly.
- See a specialist if swelling continues.
5. Sever’s Disease (Children)
Can children get heel pain?
Yes. Active children may develop Sever’s disease, an inflammation of the heel growth plate, especially during growth spurts.
- Symptoms: Heel pain after running, limping, or discomfort during play.
- Causes: Overuse from sports and high-impact activities.
Example: A 10-year-old soccer player complains of heel pain after every practice — a classic case of Sever’s disease.
Step-by-step care:
- Limit sports activity temporarily.
- Encourage calf stretches.
- Provide cushioned, supportive shoes.
- Consult a pediatric orthopedist if pain persists.
6. Other Causes of Heel Pain
Sometimes, heel pain comes from less obvious conditions:
- Stress fractures from overuse
- Tarsal tunnel syndrome (nerve compression)
- Arthritis or tendon inflammation
These usually require specialist evaluation and imaging for diagnosis.
Remedies & Prevention
What are the best remedies for heel pain while walking?
Early care can prevent long-term damage. Try:
- Wearing cushioned, supportive footwear
- Using orthotic insoles
- Regular stretching and rest
- Ice packs to reduce inflammation
- Consulting a foot health specialist for persistent pain
Key Takeaway
Heel pain is not “just tired feet.” It can indicate plantar fasciitis, Achilles tendinitis, bursitis, or other conditions. Treating it early with proper footwear, stretches, and medical advice ensures faster recovery and prevents chronic problems.
👉 At SimpleeKare Health, our orthopedic and physiotherapy experts provide personalized diagnosis, treatment, and preventive care for heel pain. Book a consultation today to walk pain-free again.