Heel pain: common causes (plantar fasciitis, overload) and simple solutions

Article written and reviewed by a pharmacist graduated from the Faculty of Paris.

Key point: Heel pain is very common. It is most often related to plantar fasciitis, overload, unsuitable footwear, or a too-rapid return to activity.

1) Common causes of heel pain

• Plantar fasciitis: sharp pain under the heel, especially with the first steps in the morning.
• Heel spur: often associated with plantar fasciitis (the spur itself is not always painful).
• Overuse: long walks, standing all day, sports, excess weight.
• Inadequate footwear: hard soles, poor cushioning.
• Achilles tendinopathy: pain more at the back of the heel.

2) How to recognize plantar fasciitis

• Pain with the first steps in the morning
• Improves after warming up, then returns after activity
• Tenderness under the heel with pressure

3) What really helps (safe basics)

• Relative rest and activity adjustment
• Ice if inflammatory pain (10–15 min, 2–3×/day)
• Gentle stretching of the calf and plantar fascia
• Supportive footwear with adequate cushioning

When a specialized aid may help

If pain persists or recurs, comfort solutions (cushioning, arch support, heel protection) may help alongside stretching and activity adjustment.

When to seek medical advice

• Severe pain or inability to bear weight
• Marked swelling, redness, fever
• Night pain or pain lasting > 3–4 weeks

FAQ – Heel pain

Why does it hurt most in the morning?
Typical of plantar fasciitis due to overnight stiffness.

Is a heel spur always painful?
No. Pain often comes from surrounding inflammation.

Should I stop walking?
Avoid excess and impact; gentle walking is usually fine if tolerated.

Conclusion

Heel pain usually improves with relative rest, ice when inflamed, regular stretching, and proper footwear. Persistent pain warrants medical advice.

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