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Heel pain

There are lots of causes of heel pain. You can usually ease the pain yourself. But sometimes it can be something more serious like a broken bone.

Common causes of heel pain

Heel pain can be caused by things like exercising too much, standing on hard surfaces for too long, or being overweight.

Do not try to diagnose the cause of the pain yourself.

Possible causes of heel pain
Symptoms Possible cause

Sudden sharp pain in heel, swelling, a popping or snapping sound during the injury, difficulty walking

Heel fracture or ruptured Achilles tendon

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

Important

If you think you might have broken your heel bone, do not try to treat it yourself. Contact NHS 111 to find out what to do.

How to ease heel pain yourself

If you see a GP about heel pain, 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)

  • try to lose weight if you are overweight

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:

  • the best painkiller to take for your heel pain
  • insoles and pads for your shoes
  • treatments for common skin problems that can affect the heel
  • if you need to see a GP
Find a pharmacy

Video: exercises to reduce heel pain

This video demonstrates exercises that can help reduce heel pain.

Media last reviewed: 1 April 2025
Media review due: 1 April 2028
See exercise video safety information

The exercises in this series of videos are suitable for most people in good health with a reasonable level of fitness.

Unless stated otherwise, they are general exercises only and are not aimed at treating any specific cause of pain or condition. Video titles and descriptions can give more information on how difficult the exercises are and who they are for.

Get advice from a healthcare professional before trying them if:

  • you are not sure if the exercises are suitable for your current level of fitness
  • you have a health problem, an injury, any symptoms, are feeling unwell, or you have had a recent health event such as a heart attack or operation
  • you have any other concerns about your health
  • you are pregnant or have recently given birth

Stop the exercise immediately if you feel any pain or become unwell. If you are concerned about any symptoms, or they do not go away, get help from 111 online or call 111 for advice.

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

Urgent advice: Contact NHS 111 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
  • are not able to walk on your tiptoes
  • are not able to walk up the stairs
  • have swelling and bruising in your calf and ankle

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

You can call 111 or get help from 111 online.

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. These may include podiatry, musculoskeletal and physiotherapy services.

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 October 2025
Next review due: 24 October 2028