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Heel pain

There are lots of causes of heel pain. You can usually ease the pain yourself. But see a GP if the pain does not improve.

How to ease heel pain yourself

If you see a GP, they'll usually suggest you try these things:

Do

  • rest and raise your heel when you can

  • put an ice pack (or bag of frozen peas) in a towel on your heel for up to 20 minutes every 2 to 3 hours

  • wear wide comfortable shoes with a low heel and soft sole

  • use soft insoles or heel pads in your shoes

  • wrap a bandage around your heel and ankle to support it

  • try regular gentle stretching exercises

  • use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

Don’t

  • do not walk or stand for long periods, especially barefoot

  • do not wear high heels or tight pointy shoes

A pharmacist can help with heel pain

You can ask a pharmacist about:

Find a pharmacy

Non-urgent advice: See a GP if:

  • heel pain is severe or stopping you doing normal activities
  • the pain is getting worse or keeps coming back
  • the pain has not improved after treating it at home for 2 weeks
  • you have any tingling or loss of sensation in your foot
  • you have diabetes and have heel pain – foot problems can be more serious if you have diabetes
What we mean by severe pain
Severe pain:
  • always there and so bad it's hard to think or talk
  • you cannot sleep
  • it's very hard to move, get out of bed, go to the bathroom, wash or dress
Moderate pain:
  • always there
  • makes it hard to concentrate or sleep
  • you can manage to get up, wash or dress
Mild pain:
  • comes and goes
  • is annoying but does not stop you doing daily activities

Immediate action required: Go to an urgent treatment centre or A&E if you:

  • have severe heel pain after an injury
  • feel faint, dizzy or sick from the pain
  • have an ankle or foot that has changed shape or is at an odd angle
  • heard a snap, grinding or popping noise at the time of injury
  • are not able to walk

These might be signs of a broken heel bone or broken ankle.

Find an urgent treatment centre
What we mean by severe pain
Severe pain:
  • always there and so bad it's hard to think or talk
  • you cannot sleep
  • it's very hard to move, get out of bed, go to the bathroom, wash or dress
Moderate pain:
  • always there
  • makes it hard to concentrate or sleep
  • you can manage to get up, wash or dress
Mild pain:
  • comes and goes
  • is annoying but does not stop you doing daily activities

Common causes of heel pain

Heel pain is often caused by exercising too much or wearing shoes that are too tight.

Your symptoms might also give you an idea of what's causing your heel pain.

Symptoms Possible cause
Sharp pain between your arch and heel, feels worse when you start walking and better when resting, difficulty raising toes off floor Plantar fasciitis
Pain in the back of the heel, and in the ankle and calf Achilles tendonitis
Redness and swelling, dull aching pain in heel Bursitis
Sudden sharp pain in heel, swelling, a popping or snapping sound during the injury, difficulty walking Heel fracture or ruptured Achilles tendon

If you're not sure what's causing your heel pain

Do not worry if you're not sure what the problem is.

Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.

Information:

Self-refer for treatment

If you have heel pain, you might be able to refer yourself directly to services for help with your condition without seeing a GP.

To find out if there are any services in your area:

  • ask the reception staff at your GP surgery
  • check your GP surgery's website
  • contact your integrated care board (ICB) – find your local ICB
  • search online for NHS treatment for heel pain near you

Page last reviewed: 24 February 2022
Next review due: 24 February 2025