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There are lots of causes of heel pain. You can usually ease the pain yourself. But see a GP if the pain does not improve.
If you see a GP, they'll usually suggest you try these things:
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)
do not walk or stand for long periods, especially barefoot
do not wear high heels or tight pointy shoes
You can ask a pharmacist about:
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:
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.
These might be signs of a broken heel bone or broken ankle.
Heel pain is often caused by exercising too much or wearing shoes that are too tight.
Your symptoms might also give you an idea of what's causing your heel pain.
| Symptoms | Possible cause |
|---|---|
| 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 |
| Sudden sharp pain in heel, swelling, a popping or snapping sound during the injury, difficulty walking | Heel fracture or ruptured Achilles tendon |
Do not worry if you're not sure what the problem is.
Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.
If you have heel pain, you might be able to refer yourself directly to services for help with your condition without seeing a GP.
To find out if there are any services in your area:
