When your heel pain, a sharp or burning discomfort in the bottom or back of the heel that makes walking difficult. Also known as plantar fasciitis, it’s one of the most common reasons people visit foot specialists. It’s not just an annoyance—it can stop you from walking, working, or even getting out of bed. And while many assume it’s just "aging" or "wearing old shoes," the real causes are often simpler and more treatable than you think.
The most common culprit is plantar fasciitis, inflammation of the thick band of tissue running across the bottom of your foot, connecting your heel to your toes. But heel pain isn’t always plantar fasciitis. It could also be heel spurs, bony growths that develop on the heel bone, often alongside plantar fasciitis but not always the source of pain. Or maybe it’s Achilles tendonitis, inflammation of the tendon connecting your calf muscle to your heel, causing pain at the back of the heel. These aren’t the same thing, and treating them the same way won’t help. You need to know what you’re dealing with.
Most people try rest, ice, or fancy insoles they saw online. But the real fixes are simpler: stretching your calves every morning, wearing supportive shoes with cushioning, and using over-the-counter orthotics that actually match your foot shape. Studies show that consistent stretching reduces heel pain by over 80% in eight weeks. You don’t need surgery, expensive devices, or miracle creams. You need consistency. And if the pain doesn’t improve after a few weeks of basic care, it’s time to check for nerve issues, stress fractures, or even arthritis.
What you’ll find below are real, tested approaches—no hype, no paid promotions. From simple home stretches that take less than five minutes to choosing the right shoe insert without wasting money, we’ve pulled together what works based on actual patient results. Whether you’re on your feet all day, new to running, or just tired of limping, there’s a solution here that fits your life.
Plantar fasciopathy causes sharp heel pain, especially in the morning. Learn the real causes, proven treatments like stretching and orthotics, and what to avoid. Most cases heal with simple, consistent care.
