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.