Free Shipping on orders over $75
Free Shipping on orders over $75
Pain in the Heel of Foot: Causes and Relief Methods
CBD Topical
Chronic Pain
Sports Injury
Sports Performance

Pain in the Heel of Foot: Causes and Relief Methods

 Experiencing pain in the heel of the foot can be an unsettling occurrence, impacting daily activities and overall quality of life. While there are all sorts of reasons behind this discomfort, understanding the common causes and the various relief methods can empower individuals to manage their symptoms better and seek the right help when needed.

We’re here to provide a comprehensive overview of the topic, aiming to go in-depth into foot health and offer practical advice for those experiencing heel pain.

What Is the Anatomy of the Foot?

The foot is a complex structure made up of numerous parts that work together to support our body weight and enable movement. Key components include the plantar fascia, a band of tissue that connects the heel bone, or calcaneus, to the toes, providing support to the arch of the foot. Conversely, the Achilles tendon links the calf muscles to the heel bone, playing an important role in walking, running, and jumping.

Ligaments are fibrous tissues that connect bones to other bones, providing stability, while sacs filled with fluid, known as bursa, act as cushions between bones and soft tissues, reducing friction and facilitating smooth movement. The foot's intricate network of ligaments, muscles, and bursa interact with each other during daily activities, from the moment you take your first step in the morning till you rest your feet at night.

What Are Common Causes of Heel Discomfort?

Heel pain is often a symptom of an underlying condition or issue rather than being a condition itself. If you’re experiencing discomfort that you suspect may be due to illness or injury, consult your healthcare provider for personalized guidance and treatment.

Some of the most common causes include:

Plantar Fasciitis

This condition is often the culprit behind heel pain. It occurs when the plantar fascia, the band of tissue that supports the arch of your foot, becomes irritated, causing discomfort in the bottom of your heel. It's particularly common among runners and those who spend long periods on their feet.

Achilles Tendinitis

This is characterized by irritation of the Achilles tendon, the band of tissue that connects the calf muscles to the heel bone. Like plantar fasciitis, it's commonly seen in runners and other athletes who engage in activities that stress the Achilles tendon excessively.

Heel Spurs

Heel spurs are calcium deposits that lead to bony growths on the underside of the heel bone. They often form over many months and are frequently associated with plantar fasciitis. Activities that involve significant pressure on the heel and repetitive impact, such as running and jumping, can make these more likely to occur.


Bursitis is the swelling of a bursa, the fluid-filled sacs that cushion areas where tendons, skin, and muscle tissues meet bones. In the foot, bursitis often affects the back of the heel, causing pain and discomfort. These can also occur if you spend long periods of time walking or running, especially when not wearing appropriate footwear.

Overuse Injury

This can occur when too much stress is placed on a bone, joint, or muscle. The heel could result from repetitive activities or a sudden increase in physical activity, leading to conditions like plantar fasciitis or Achilles tendinitis.

Stress Fracture

This is a small crack in a bone that occurs over time due to repetitive force, often from overuse — such as repeatedly jumping up and down or running long distances. Stress fractures can cause discomfort and are often seen in the heel bone.

Foot Shape

The shape of your foot can play a role in heel pain. Having flat feet, meaning you have a very low arch or no arch at all, can lead to more pressure on the foot when walking or standing. On the other hand, high arches can put extra stress on the heel and ball of the foot.

Other Conditions

Other conditions like Haglund’s deformity, a bony enlargement on the back of the heel, or Sever's disease, a common cause of heel pain in children resulting from inflammation of the growth plate at the back of the heel, can also contribute to heel discomfort.

Are There Any Risk Factors for Heel Discomfort?

Understanding the risk factors for heel discomfort can help prevent and manage it. One such factor is spending long periods standing or walking on hard surfaces. This can put a lot of stress on your heels and contribute to conditions like plantar fasciitis or heel spurs.

Wearing high heels can also put extra pressure on the heel and the plantar fascia, potentially leading to plantar fasciitis over time. High heels can also strain the Achilles tendon, contributing to the development of Achilles tendinitis.

Even beyond high heels, wearing shoes without proper arch support can also contribute to heel pain, leading to extra stress on the plantar fascia and exacerbating problems for those with flat feet or high arches.

Obesity is another potential risk factor, as carrying extra body weight puts additional stress on the structures of the foot, especially the heel and the plantar fascia.

Engaging in high-impact activities like running or jumping can put a lot of stress on the heel and surrounding tissues, leading to conditions like plantar fasciitis, Achilles tendinitis, or stress fractures. Adjusting your activity level and incorporating low-impact exercises can help maintain fitness levels while reducing the risk of heel discomfort.

How Is Heel Pain Diagnosed?

When it comes to diagnosing heel pain, turning to a healthcare professional is important. They can help you recover and ensure that the cause of your discomfort is accurately identified. In particular, a podiatrist, a medical professional specializing in foot health, plays a significant role. They are equipped with the specific knowledge and tools to diagnose and treat various foot-related conditions that can lead to heel pain.

The diagnostic process usually starts with a physical examination. Your healthcare provider may ask about your symptoms, medical history, and any recent physical activities that might have contributed to your heel pain. They may also perform a foot examination, checking for tenderness, swelling, or other abnormal signs.

Sometimes, an X-ray may be necessary to provide a more detailed view of the foot's structure. This can help identify specific issues, such as heel spurs or stress fractures, which might contribute to your discomfort.

What Are Ways To Find Relief From Heel Discomfort?

Finding relief for heel discomfort often involves a combination of different methods.

Here are some approaches that may help:

Wear Comfortable Shoes

The type of shoes you wear can greatly impact your heel health. Shoes that provide good arch support and have a slightly raised heel can help alleviate heel discomfort. Additionally, using shoe inserts, orthotics, or heel pads can provide extra cushioning and support, reducing the stress on your heel. When choosing shoes, look for ones that fit well, provide adequate support, and are suitable for your activities.

OTC Meds

Over-the-counter (OTC) medications like NSAIDs (non-steroidal anti-inflammatory drugs), including ibuprofen, can help reduce inflammation and relieve discomfort. However, it's important to note that while these can be effective, they aren’t suitable for everyone. Some people may experience side effects like stomach upset or increased risk of bleeding, leading many people to prefer more natural remedies.

Cold Therapy

Applying an ice pack to the affected area can help soothe discomfort. Cold therapy reduces blood flow to a particular area, which can significantly reduce discomfort. Remember to wrap the ice pack in a thin towel to protect your skin, and never apply ice directly to the skin.

Taping Method

Taping can provide support and relief for heel pain. The tape is applied specifically to support the foot and reduce strain on the affected area. It's a simple, cost-effective method that can be done at home, but it's always best to consult with a healthcare professional or physical therapist to learn the correct technique.

Night Splints

These are devices worn on the foot during sleep. They work by gently stretching the plantar fascia and Achilles tendon, helping to relieve morning discomfort commonly associated with plantar fasciitis. They can be an effective method for those dealing with persistent heel pain.

Stretching Exercises

Stretching exercises can play an important role in managing heel discomfort. Gentle stretching of the calf muscles, plantar fascia, and Achilles tendon can help reduce tension, increase flexibility, and ultimately alleviate pain. It's particularly beneficial for conditions like plantar fasciitis and Achilles tendinitis.

Stretching before and after physical activities and during breaks when standing for long periods can help keep discomfort minimal. Examples of helpful stretches include calf, plantar fascia, and towel stretches.

Can You Use CBD for General Heel Discomfort?

CBD, or cannabidiol, is a natural compound found in the cannabis plant. It's been gaining recognition for its potential to support the body in maintaining a relaxed state and work with the body's endocannabinoid system (ECS) to ease feelings of tension.

The endocannabinoid system is a complex cell-signaling system in our body, and it influences a variety of functions and processes, including how the body responds to discomfort.

The ECS works by sending chemical messengers known as endocannabinoids to bind with cannabinoid receptors (CB receptors), which are scattered throughout the brain and body. This binding triggers biological functions meant to help maintain balance in the body as needed.

Because our feet contain a wealth of CB receptors, CBD can partner with our endocannabinoids to interact with these receptors, offering additional support for general heel discomfort.

Topical CBD products, like our CBD Recovery Balm, are designed for direct application to the skin, allowing the CBD to work in a targeted area. Our balm includes cooling menthol, offering a soothing dose of cold therapy right where you need it most.

When Should You See a Medical Professional?

While many instances of heel discomfort can be managed at home, there are times when it's important to seek medical advice. If your pain is severe, persistent, or accompanied by swelling, redness, or heat in the heel, it's time to consult a healthcare professional.

Similarly, a visit to a healthcare provider is warranted if your heel pain begins to interfere with your daily activities or if it persists even after trying at-home relief methods. Remember, your health is vital, and seeking early medical intervention can prevent a minor issue from becoming a major problem.

The Bottom Line

We've explored the common causes of heel pain, ranging from plantar fasciitis to high arches, and shared various relief methods, from stretching to the potential benefits of CBD. It's clear that understanding the causes and treatment options for heel discomfort is a significant step toward better foot health.

Taking care of your feet is an essential part of overall wellness. Remember to listen to your body, adjust your activities as needed, and seek help when necessary. Foot health might seem like a small aspect of well-being, but it plays a huge role in keeping you moving and living life to the fullest.

We invite you to explore our full range of CBD products designed to help ease feelings of discomfort and support overall wellness. From topicals to gummies, we're here to help you find a product that fits seamlessly into your wellness routine.


Anatomy of the Foot - Health Encyclopedia | University of Rochester Medical Center

How to choose shoes for plantar fasciitis, according to experts | TODAY

Plantar Fasciitis Stretches to Soothe Heel Pain | Healthline

The endocannabinoid system: Essential and mysterious | Harvard Health

Let's Stay Connected