Why do my feet/heels hurt?

Why Do My Heels Hurt? Common Causes of Heel Pain and How to Fix It... 

Heel pain is a common foot problem that affects people of all ages. If you’re asking yourself, “Why do my heels hurt?”—especially when you first wake up or after long periods of standing—you’re not alone. Heel pain can interfere with walking, exercise, and everyday activities.  At Prairie Foot and Ankle, Dr. Supreet Ghuman, D.P.M., provides residents in Elgin, Chicago, and Park Ridge, IL, with a professional and thorough approach to managing this complex condition. 

What Causes Heel Pain? 

Heel pain usually develops due to strain, inflammation, or injury to the tissues surrounding the heel bone. Below are the most common reasons your heels may hurt. 

1. Plantar Fasciitis (Most Common Cause of Heel Pain) 

Plantar fasciitis is the leading cause of heel pain. It occurs when the plantar fascia -a thick band of tissue along the bottom of your foot—becomes inflamed and can start to tear away from the heel bone.  

Symptoms 

• Sharp heel pain with first steps in the morning 

• Pain that improves with movement but returns after rest 

• Tenderness on the bottom of the heel 

Causes: 

• Prolonged standing or walking 

• Flat feet or high arches collapsing with age 

• Tight calf muscles 

• Pregnancy 

• Wearing unsupportive shoes 

2. Heel Spurs    

Heel spurs are calcium deposits that form on the heel bone, often due to long-term strain on foot muscles and ligaments. As they enlarge, they can press on their surrounding nerves at the bottom of their feet or cut into tendon in back of heel.  

 Symptoms: 

• Sharp or dull pain in the heel 

• Pain during walking or standing 

3. Achilles Tendinitis                       

 Achilles tendinitis affects the tendon that connects your calf muscles to the back of your heel. 

Symptoms: 

• Pain or stiffness in the back of the heel 

• Swelling near the Achilles tendon 

• Pain that worsens with activity 

• Difficulty walking up and down stairs  

Common causes: 

• Overuse or a sudden increase in exercise 

• Tight calf muscles 

• Improper footwear 

4. Heel Pad Bruising or Fat Pad Atrophy 

 The heel pad cushions your heel bone. When it becomes thin or damaged, it can cause deep heel pain. 

 Symptoms: 

• Bruise-like pain in the center of the heel 

• Pain when walking barefoot or on hard surfaces 

5. Wearing the Wrong Shoes 

Improper footwear is a major contributor to heel pain. 

Shoes that cause heel pain include: 

•  Flat shoes with no arch support 

• Worn-out athletic shoes 

• High heels are worn frequently 

 Supportive shoes with cushioning and arch support can significantly reduce heel pain 

How to Relieve Heel Pain at Home 

✔ Stretch Your Feet and Calves 

✔ Wear Supportive Footwear 

✔ Ice Your Heel 

✔ Use Orthotics or Heel Cups 

✔ Rest and Avoid High-Impact Activities 

When Should You See a Doctor for Heel Pain? 

Seek professional care if: 

• Heel pain lasts longer than 2–3 weeks 

• Pain is severe or worsening 

• There is swelling, redness, or numbness 

• Heel pain affects your ability to walk (you're limping) 

Early treatment can prevent chronic heel pain and long-term foot problems. 

Final Thoughts: Don’t Ignore Heel Pain 

Heel pain is common, but it’s not normal to live with it. Whether it’s plantar fasciitis, Achilles tendinitis, or poor footwear, identifying the cause is key to healing. With proper care, stretching, and support, most heel pain improves without surgery. 

If you’re wondering, “Why do my heels hurt?”—your body is signaling that something needs attention. Take action early for faster relief and healthier feet.  

Schedule a comprehensive foot exam with Dr. Supreet Ghuman at Prairie Foot and Ankle in Elgin or Chicago/Park Ridge, IL, by calling (224) 227-6973.