According to the American Academy of Orthopaedic Surgeons, heel pain is the most common foot and ankle problem. This issue is typically caused by putting too much weight and stress on the feet. Back of the heel pain occurs when damage is done to the area between the Achilles tendon and heel bone. Heel pain should be treated, because ignoring the problem can worsen the condition and require physical therapy or a walking cast to correct.
Step 1
Steer clear of activities that worsen the condition. If your heel pain starts up while performing a certain activity, avoid participating until the area heels. This may include running, standing too long and carrying heavy loads.
Step 2
Wear properly fitting shoes. Your shoes should not dig into the back of your heel or cause pain during walking. If you experience pain in the back of the heel, your doctor may recommend the use of a heel insert.
Step 3
Stretch your Achilles tendon. The American Academy of Orthopaedic Surgeons recommends regularly stretching the area by leaning forward against a wall while resting your foot against the floor. Hold the pose for approximately a minute. Perform this move several times throughout the day.
Step 4
Relieve pain and swelling with the application of ice. Wrap an ice pack in a towel. Place the ice pack on the back of the heel for ten to fifteen minutes intervals. Use throughout the day to reduce inflammation occurring in the area.
Step 5
Receive a corticosteroid injection through your podiatrist. If your back of the heel pain is caused by inflammation, this inflammation may be relieved through injections administered directly into the area.
Tips and Warnings
- You may be able to take certain pain relievers to stop inflammation and pain related to your heel injury. Ibuprofen and acetaminophen are often recommended by doctors and taken on an as needed basis.
Things You'll Need
- Heel inserts
- Ice pack
