Heel Pain When Walking: Common Causes and What Helps

Why does my heel hurt when I walk?

Heel pain is one of the most common foot complaints we see, and there are several possible causes. Identifying which one you have matters, because the right treatment depends on it.

The most common causes

Plantar fasciitis — by far the most common. Sharp, stabbing pain under the heel, usually worst with your first steps in the morning or after rest, caused by overload of the plantar fascia along the sole of your foot.

Heel spurs — a bony growth on the heel bone, often found alongside plantar fasciitis, though the spur itself is frequently not the actual source of pain.

Fat pad atrophy — thinning of the natural cushion under the heel, more common with age, causing a deep bruise-like ache.

Achilles or bursa problems — pain at the back of the heel rather than underneath, often linked to tight calves or unsuitable footwear.

What helps

For the most common cause — plantar fasciitis — the evidence-supported approach combines regular calf and plantar fascia stretching, supportive footwear, orthotic support to offload the painful tissue, and activity modification while it settles.

Off-the-shelf insoles may help milder cases. For persistent heel pain, or where the cause is overpronation or an atypical foot shape, bespoke orthotics are designed to redistribute load away from the painful area and correct the gait pattern driving it. Ours are prescribed after an in-person assessment at your home with an HCPC-registered podiatrist and made to your exact foot — so the correction sits precisely where your heel needs it.

Bear in mind orthotics aren't instant: most people feel meaningful improvement over a period of weeks to a few months, and they work best alongside stretching.

When to see your GP

Heel pain that follows an injury, comes with significant swelling or numbness, or doesn't improve over several weeks should be assessed in person. If you're diabetic, see your GP before self-treating.