Heel pain is common and can come from several different structures in and around the heel (bone, soft tissue, nerves). Here are 8 common causes:
1. Plantar fasciitis
The most frequent cause of heel pain. It happens when the thick band of tissue (plantar fascia) along the bottom of the foot becomes irritated or inflamed. Pain is usually worst with the first steps in the morning.
2. Achilles tendinopathy
Overuse or strain of the Achilles tendon (at the back of the heel). It causes pain, stiffness, and sometimes swelling, especially during walking or running.
3. Heel spur
A bony growth on the underside of the heel bone. It often develops alongside plantar fasciitis and may or may not cause pain itself.
4. Heel bursitis
Inflammation of the small fluid-filled sac (bursa) at the back or bottom of the heel. It can cause swelling and tenderness, often from repetitive pressure or footwear irritation.
5. Stress fracture of the heel bone (calcaneus)
Tiny cracks in the heel bone caused by repetitive impact (running, jumping, or long-standing activity). Pain typically worsens with activity and improves with rest.
6. Tarsal tunnel syndrome
A nerve compression problem near the ankle that can cause burning, tingling, or shooting heel pain.
7. Fat pad atrophy
The natural cushioning under the heel thins with age or overuse, leading to deep, bruise-like pain when walking on hard surfaces.
8. Calcaneal apophysitis (Sever’s disease)
Common in children and teens during growth spurts. It causes heel pain due to inflammation where the Achilles tendon attaches to the heel bone.
If you want, I can also break down how to tell which cause is most likely based on your symptoms or suggest simple home treatments.
