14 Tips to Stop Pain in Back of the Heel

2. Epsom Salt

Epsom salt contains magnesium sulfate, which may help relax tight muscles and calm sore tissue around the Achilles tendon. Heel pain often comes from overuse, tight calf muscles, or tendon irritation. Many people notice stiffness first thing in the morning or after long periods of rest.

To use this method, fill a basin with warm water and add about half a cup of Epsom salt, stirring until it dissolves. Soak your feet for 15 to 20 minutes. The warm water increases blood flow to the area, which helps reduce stiffness and allows the ankle to move more comfortably afterward.

After soaking, gently stretch your calf muscles. Keep the stretch slow and steady, avoiding bouncing or pushing into sharp pain. Use this soak once a day during flare-ups, but reduce the frequency. Seek medical care if pain worsens, becomes severe, or you cannot bear weight on your foot.

3. Ice

Ice helps reduce pain and swelling in the back of your heel by slowing blood flow to the area. This decreased circulation calms inflammation caused by conditions such as Achilles tendon irritation, bursitis, or overuse. It may also ease discomfort after activities like running on hard surfaces or wearing unsupportive shoes.

To use ice, apply a cold pack or a bag of frozen peas to the painful spot for 10 to 15 minutes at a time. Repeat this two to three times a day during the first few days of discomfort. Always place a thin towel between the ice and your skin to prevent irritation or mild frostbite, and do not fall asleep while icing.

Ice works best when combined with rest. For stronger pain, a safe over-the-counter anti-inflammatory medication may be used alongside icing. Stop icing if your skin becomes very red, numb, or painful. If heel pain does not improve after a few weeks, seek medical care.

4. Massages

Pain at the back of the heel often comes from tight calf muscles and tension around the Achilles tendon. This tension increases the strain on the heel during walking or other movements. Massaging these areas can relax the muscles and soft tissues, which reduces pressure and eases discomfort.

Begin with a simple hand massage, by sitting down and resting one ankle on the opposite knee. Use your thumb to apply gentle pressure along the back of the heel and up the calf, moving in slow, small circles for 5 to 10 minutes.

A foam roller or massage ball can target the same areas. Place it under the calf while sitting on the floor and roll slowly back and forth over sore spots. Apply firm pressure but avoid sharp pain, especially near the tendon’s attachment to the heel. Focus more on the calf muscle above this area to reduce pull on the sensitive spot.

5. Fish Oil

Fish oil contains omega-3 fatty acids, which help reduce inflammation in the body. When tissue at the back of the heel becomes irritated or swollen, as with Achilles tendonitis or bursitis, this inflammation can contribute to pain and stiffness. By calming the inflammatory response, omega-3s may provide mild relief in tendon or joint discomfort over time.

If taking fish oil supplements, it is important to follow the recommended dose on the label. High doses can thin the blood, which may be unsafe for people taking blood-thinning medications or those with bleeding disorders. Side effects are usually mild and can include a fishy aftertaste, upset stomach, or loose stools.

Fish oil does not correct structural problems in the heel, such as bone spurs, and should be used as part of a broader management plan. Combining it with stretching, supportive footwear, and anti-inflammatory medications like nonsteroidal anti-inflammatory drugs may provide the most benefit for reducing heel pain.

6. Foot Workout

A foot workout can ease pain at the back of the heel by strengthening the calf and foot muscles. Stronger, more flexible muscles reduce strain on the Achilles tendon and improve support for daily activities. Begin with calf raises, by standing behind a chair and holding it for balance.

Slowly lift your heels off the floor, rise onto your toes, then lower back down, and repeat for 2 sets of 10 to 15 repetitions. This exercise targets the main calf muscles that support the heel and ankle. Next, stretch the calf. Stand facing a wall with one foot behind you. Keep the back knee straight and the heel flat on the floor as you lean forward.

Hold for 20 to 30 seconds, then switch sides. Stretching helps maintain flexibility and reduces tightness that can worsen heel pain. Then, perform towel curls to work the small muscles on the bottom of the foot. Sit in a chair with a towel flat under your foot. Use your toes to scrunch the towel toward you, then relax.

7. Rest

Rest allows the tissue at the back of your heel to calm down and begin the healing process. Pain in this area often develops from overuse of the Achilles tendon or nearby structures, which can create small tears and delay recovery. Start by reducing or pausing activities that strain your heel, such as running, jumping, or long walks on hard surfaces.

Low-impact exercises like swimming or cycling let you stay active without overloading the tendon. During the day, take short periods of rest whenever possible. Sit down and elevate your foot to ease swelling and reduce pressure on the back of the heel.

You can combine rest with supportive measures such as applying ice for 15 to 20 minutes, two to three times a day, wrapped in a thin cloth to protect your skin. If safe for you, over-the-counter anti-inflammatory medications may help reduce pain and swelling.

Rest does not mean complete inactivity unless your pain is severe. Focus on giving your heel a break from movements that overload it while allowing gentle, pain-free motion to maintain circulation and support healing.

8. Replace Worn Shoes

Worn shoes can contribute to pain at the back of your heel. As the sole loses cushioning, each step sends extra shock to the heel, which can irritate the Achilles tendon and surrounding soft tissue. Check the bottom of your shoes for signs of wear. If the tread appears smooth or uneven, or if pressing on the heel shows it has become flat or stiff instead of slightly cushioned, it may be time for a new pair.

Fit is equally important. Shoes that are loose in the heel can rub and create pressure, while shoes that are too tight can squeeze the back of the foot and increase discomfort. The heel should sit securely without slipping.

Consider the typical lifespan of shoes. Running or walking shoes usually wear out after about 300 to 500 miles. People who spend long hours standing or walking for work may need to replace them sooner. Rotating between two pairs can help reduce wear.

9. Stretch the Calf Muscles

Tight calf muscles pull on the heel through the Achilles tendon, which can increase pain during walking, climbing stairs, or other daily activities. Stretching these muscles helps reduce this tension and eases heel discomfort.

Start by positioning yourself for a basic stretch. Stand facing a wall with one foot behind the other. Keep the back leg straight and the heel on the ground. This targets the main calf muscle, and you should feel a gentle stretch along the back of your lower leg. To stretch the deeper calf muscle, slightly bend the back knee while keeping the heel down.

This variation can help if your heel feels stiff, especially in the morning. Hold each stretch for 30 to 60 seconds, then switch legs, and repeat 2 to 3 times on each side. Stretching at least twice a day helps improve flexibility in the calves. Increased flexibility reduces strain on the Achilles tendon, which over time can lower heel pain and support easier movement.

10. Wear Heel Cushions

Heel cushions reduce pressure on the back of the heel, helping protect sore tissues during standing or walking. They create a soft layer between the heel and the shoe, which absorbs shock and limits friction that can irritate the Achilles tendon.

Cushions come in different materials such as gel, foam, or silicone, each designed to distribute pressure evenly. Some people benefit from a heel cup, which surrounds the heel and controls small side-to-side movements that can increase tendon strain. To use cushions effectively, place them flat inside the shoe directly under the heel.

Make sure the cushion does not slide, as a poor fit can increase friction and worsen pain. Shoe fit is also important. Shoes should have enough space in the heel area to accommodate the cushion without pressing it into the skin. Regularly inspect shoes and replace worn-out inserts to maintain consistent support and protection for the heel.

11. Avoid Walking Barefoot on Hard Floors

Walking barefoot on hard surfaces, such as tile, wood, or concrete, exposes the heel to direct impact because these floors do not absorb shock. Each step transmits force through the back of the heel and up the leg. Repeated impact can irritate the Achilles tendon, strain surrounding soft tissue, and increase tension along the thick band on the bottom of the foot.

Over time, this stress may lead to greater pain, stiffness, and discomfort, particularly in the morning. Socks alone provide minimal protection, as they slide and do not cushion the heel. Slipping also raises the risk of falls. To reduce strain on the heel, supportive indoor shoes or sandals with a stable sole are recommended.

Avoid thin, flat slippers without structure, as they fail to absorb impact. Using well-cushioned footwear indoors helps protect the heel while walking around the home. Footwear with slight heel support may also reduce pull on the Achilles tendon during daily movement.

12. Elevate the Foot

Pain in the back of the heel can worsen when fluid builds up in the lower leg after long periods of standing or walking. This fluid increases pressure around the Achilles tendon and nearby tissues, causing stiffness and soreness. Raising the foot above heart level allows gravity to move some of this fluid away, reducing swelling and pressure on the affected area.

Elevation can be done several times a day, especially after activity. Combining elevation with an ice pack may further limit swelling. At night, placing a pillow under the lower leg can support the heel and maintain comfort. Keeping the ankle in a relaxed position while elevating helps avoid extra tension on the tendon.

Short periods of elevation, such as 15 to 20 minutes, are often enough to help the area feel less heavy after activity. If the heel becomes red, severely swollen, or if putting weight on the foot is difficult, medical care should be sought.

13. Use Supportive Insoles

Supportive insoles sit inside your shoes and help control how your foot moves when you walk. They provide arch support and limit excess motion, which reduces stress on the Achilles tendon and the heel bone. This support helps ease pain, improve foot alignment, and protect sore or vulnerable areas at the back of the heel.

When starting new insoles, introduce them gradually to allow your feet to adjust. Begin with 30 to 60 minutes on Day 1, increase to 1 to 3 hours on Day 2, 3 to 7 hours on Day 3, and wear them for 7 hours or more on Day 4. Check your skin daily for redness, blisters, swelling, or cuts, and stop using the insoles if any irritation occurs.

Choose shoes that accommodate insoles comfortably. Shoes should have firm soles that do not bend easily, enough depth and width, removable inner liners, and laces that keep your foot securely in place. Bring the insoles when shopping for shoes, as you may need a half or full size larger for proper fit.

14. Switch to Low-Impact Activity

High-impact exercise repeatedly strains the back of your heel because running, jumping, and fast court sports place force on your Achilles tendon and heel bone. This repeated stress can worsen pain and slow healing. Choosing low-impact activity helps reduce that strain while keeping your body active.

These exercises support joint movement and improve blood flow without adding extra pressure to the heel. Cycling on a level surface or using a stationary bike can also be easier on the heel than activities that involve repeated landing. Water activities work especially well because the water supports your body weight. This lowers pressure on your heel while still allowing you to build strength and endurance.

Start with short sessions of 10 to 15 minutes so your body can adjust gradually. If your heel feels more sore after exercise, reduce the time or intensity. As your pain improves, increase activity in small steps and continue choosing exercises that cause little to no heel pain during and after movement.