Heel Pain Hacks: The Best Treatments for Achilles Tendonitis and Heel Spurs
Limping around like you just finished a marathon after a simple trip to the mailbox? Not ideal. Whether you're a runner, a teacher on your feet all day, or just someone who made one unfortunate misstep in flip-flops, heel pain is a total buzzkill.
If your heels are throbbing and stiff in the morning or your Achilles tendon feels like it's plotting revenge every time you walk, you might be dealing with Achilles tendonitis or heel spurs (thanks to plantar fasciitis) or, if you're extra unlucky, both.
In this article, we're here to give you insight into the best treatments, what causes the pain, and some heel-saving hacks that will have you walking normally again in no time.
What's Causing That Heel Pain?
Achilles Tendonitis
Achilles tendonitis occurs when the Achilles tendon (the thick band of tissue connecting your calves to your heels) becomes inflamed. This tendon is basically your body's jumping jack cable, helping you walk, run, jump, and tiptoe.
The problem is that this tendon doesn't love being overused or overloaded. Because of this, swelling, stiffness, and a telltale pain at the back of the heel occur more frequently than we'd like.
Common causes:
- Overtraining or sudden increase in physical activity
- Poor footwear (we're looking at you, unsupportive sneakers and flats)
- Tight calf muscles
- Lack of warm-up or stretching
- Age-related degeneration; welcome to your 30s and beyond
Heel Spurs
Heel spurs are small, sharp calcium deposits that build up on the bottom of your heel bone — think of them like tiny bone spikes. They’re not the actual root cause of pain, but they often tag along with another common issue: plantar fasciitis.
Plantar fasciitis — inflammation of the thick band of tissue that supports your arch — is one of the most common culprits of chronic heel pain. When that tissue gets overworked, it pulls on the heel bone, and over time, this strain can lead to the development of heel spurs.
You might not know you have a heel spur until that sharp, stabbing pain hits during your first few steps in the morning.
Spot the Difference
Not sure which condition you might have? Here's a quick guide to identifying your symptoms.
With Achilles tendonitis, you will experience most of your pain in the back of your heel (around where the top of a tennis shoe ends when you're wearing it). You'll notice that the pain is achy and stiff and gets worse with activity. Swelling is commonly present. People who get Achilles tendonitis are typically runners, athletes, and others who are consistently putting strain on their feet throughout the day.
Heel spurs are a little different in their presentation of symptoms. The pain from a heel spur typically happens on the bottom of the heel where your foot meets the ground. It's often described as a sharp, stabbing pain and gets worse after resting. Unlike Achilles tendonitis, swelling is not always present, though it can occur. People who get heel spurs are typically those with flat feet or who wear improper footwear.
Your best bet for confirming a diagnosis is seeing a specialist. The internet is handy, but it can't feel your feet.
The Best Treatments for Achilles Tendonitis & Heel Spurs
Now for the fun part - solutions! These treatments can help you stop hobbling around in pain and avoid surgery later on.
1. RICE It Like You Mean It
Rest, Ice, Compression, Elevation. It's a simple, tried and true method, especially in the early stages. To really alleviate some discomfort, many people have found that freezing a water bottle and rolling it under your foot gives an instant ice massage that works wonders.
2. Stretch It Out
Tight calves are the enemy of happy heels. Adding a few simple stretches into your daily routine can keep your legs in good shape and avoid those pesky foot problems. Wall calf stretches, seated towel stretches, and heel drops using stairs are great to start off with!
Slow and steady wins the flexibility race. You're not trying to become a yoga instructor, just trying to get to the next room without limping.
3. Custom Orthotics & Supportive Footwear
This is your official excuse to throw out those unsupportive flip-flops.
If you really want to alleviate or prevent heel pain in the future, we highly recommend investing in proper running shoes with heel cushioning (yes, even if you're not a runner), custom orthotics to reduce strain, and heel cups for shock absorption.
Think of good shoes with the right support as giving your feet a first-class seat every day. Your feet carry you everywhere for your entire life - they deserve the same care and attention you'd give any other part of your body.
4. Physical Therapy: Your New Best Friend
Once your case gets a little more severe or you're past the point of preventative care and need pain relief, a physical therapist may be worth looking into. They can create a personalized stretching and strengthening program to fix your muscle imbalances and prevent re-injury. You might also learn you've been walking "wrong" your whole life, a problem that's more common than you'd think. The best part is that physical therapists are often covered by insurance as long as you have a referral - so make sure you're going to the doctor!
5. Cortisone Injections
When inflammation is the main culprit, a cortisone shot can bring fast relief. It reduces swelling and pain around the heel, often within just a few days. While not a long-term fix, it's an effective option for getting acute flare-ups under control.
6. Oral Medications
Anti-inflammatory medications can be incredibly helpful in managing pain and swelling. They're not a cure, but they can make the healing process much more bearable — especially during flare-ups.
7. Night Splints (for Stretching While You Sleep)
If your first steps in the morning feel like walking on knives, night splints could be a game-changer. These keep your foot gently flexed overnight, stretching the plantar fascia and Achilles tendon so they don’t tighten up while you sleep.
8. Surgical Options (Only If Necessary)
If conservative treatments haven't helped after 6–12 months, surgery might be necessary. Debridement of damaged tissue, calcium deposit removal, or heel spur removal may be required to provide relief.
Always see a specialist first before jumping straight into thinking you need surgery - sometimes, even the worst pain can be solved with a little non-surgical TLC.
Can You Prevent Heel Pain? Absolutely.
There are a few measures you can take to prevent heel pain before it becomes a problem. Always warm up before workouts, don't suddenly ramp up mileage or intensity, stretch daily, invest in good shoes, and rest when anything feels "off."
Achilles tendonitis, heel spurs, and plantar fasciitis might be common foot issues, but they're not unbeatable. With the right mix of rest, treatment, and care, you can bounce back better than ever - and maybe even retire your limping walk of pain for good.
Running marathons or chasing toddlers shouldn't leave your heels feeling like they're on fire. And thanks to modern treatments, they absolutely don't have to. Jump into a world of pain-free feet with only a few minor lifestyle changes; your body will thank you in the long run!
