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Heel Bursitis or Tendon Injury: Preventing Pain

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Heel Bursitis or Tendon Injury: Preventing Pain

Overview

An injury to the Achilles tendon (Achilles tendinopathy) can cause pain and stiffness on and above the back of the heel. Bursitis can also cause pain and swelling at the back or bottom of the heel.

To prevent and ease pain during work, play, or daily activities:

  • Stay at a weight that's healthy for you. Talk to your doctor if you need help losing weight.
  • Do calf stretches with your toe pointed slightly in. Make sure your body is warmed up (from walking or biking) before fully stretching your Achilles tendon.
  • Avoid strenuous activity that your body is not conditioned for.
  • Try changing what activities you do or how you do them. For example, if running caused the injury, try swimming some days.
  • Wear shoes, heel pads, or orthotics (shoe inserts) that cushion your heels during sports or strenuous activities.
  • Avoid poorly fitting shoes or shoes that press on the backs of the heels.

Credits

Current as of: July 18, 2023

Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.