Heel pain

Check if you have heel pain

• Pain under the heel or along the arch
• Pain that’s worst when you first stand up in the morning or after resting
• Pain that eases with gentle movement but returns after long periods on your feet

Things you can do yourself

Do

• Rest your feet when you can and avoid long walks while it’s painful
• Wear cushioned shoes with good arch support
• Stretch your calves and the soles of your feet every day
• Hold an ice pack wrapped in a towel on the heel for up to 20 minutes

Don’t

• Walk barefoot on hard floors
• Wear flat shoes, flip-flops or high heels
• Run or do high-impact exercise until it settles

Non-urgent advice: See a podiatrist if:

• the pain hasn’t improved after 2 weeks of looking after it yourself
• the pain is stopping you doing normal activities
• you have diabetes and heel pain

Urgent advice: Ask for an urgent GP appointment or get help from NHS 111 if:

• the pain is severe and started after an injury or fall
• your heel is red, hot and swollen, or you feel feverish
• you have numbness or tingling in the foot that’s getting worse

You can call 111 or get help online at 111.nhs.uk. In an emergency, call 999.

How we can help

We assess your feet, footwear and the way you walk, then put together a plan that may include insoles, stretches, strapping and advice on activity.

Foot conditions

Related conditions

• Flat feet Low or fallen arches, which only need treatment if they cause pain.
• Pain in the ball of the foot Burning or aching under the toes, known as metatarsalgia.
• Bunions A bony lump at the side of the big toe joint that can rub and ache.