Heel pain when walking after running is something I’ve seen catch runners off guard time and time again. As a coach who has worked with hundreds of athletes at every level, I can tell you it’s more than just post-run soreness—it’s often your body’s early warning sign that something isn’t right. Whether you’ve just finished a long-distance effort or are building a new training habit, heel pain during the cooldown walk shouldn’t be ignored. While some muscle fatigue is expected, ongoing heel discomfort calls for a closer look before it becomes a long-term setback.
Understanding the causes, addressing symptoms early, and taking steps to recover can help you avoid more serious injury and helps you return to your usual running routine.
Why heel pain occurs after running
The most common reason runners experience heel pain after a workout is plantar fasciitis. This condition affects the connective tissue that runs along the bottom of the foot. It can become irritated from repetitive impact, especially if you’re increasing mileage or wearing unsupportive shoes. If your first few steps after running—or in the morning—feel like stepping on a tack, plantar fasciitis is a likely cause. See also recommended shoes that help with PF.
Another possible cause is Achilles tendinitis, where the tendon that connects your calf to your heel becomes inflamed. If you feel pain more at the back of your heel, especially after uphill running or speed work, this could be the issue.
Some runners experience pain due to heel pad syndrome, where the natural fat pad on the bottom of the heel becomes worn down or bruised. In other cases, a bone spur or stress fracture might be the culprit—particularly if you’ve had a sudden increase in activity or train frequently on hard surfaces.
Immediate relief steps
If you feel heel pain after a run, don’t ignore it. Rest your foot as much as possible and avoid walking barefoot, even at home. Ice the heel for 15 to 20 minutes at a time throughout the day. If you can, elevate your foot and wear cushioned, supportive shoes indoors instead of slippers or bare feet.
This is not the time to experiment with minimalist or unsupportive shoes. If your heel is sore, it likely needs more shock absorption, not less. You might want to replace your running shoes, see recommended cushioned shoes
Strategies for recovery and prevention
Once initial pain begins to fade, the next step is to rebuild strength and prevent the issue from returning. That often starts with better footwear. Choose running shoes that offer good heel cushioning, solid arch support, and proper motion control if you overpronate. Some of the best-reviewed shoes for this purpose include the Hoka Arahi 7, Asics Gel-Kayano, or Brooks Glycerin 21.
You can also consider using orthotic insoles for heel pain, especially if your current shoes lack arch support. Insoles can help distribute pressure more evenly and reduce strain on the plantar fascia and heel. Also, you can buy insoles to help with heel pain
Adding daily stretches for your calves, arches, and Achilles tendon will also help, especially if tight calves are contributing to the problem. Runners with chronic issues might benefit from a gait analysis at a running store or clinic to check for overpronation, which can often be corrected with more stable shoes.
Replacing your running shoes regularly—every 300 to 500 miles—is also important. Worn shoes lose their ability to protect your heel from repeated impact.
When to see a medical professional
Most heel pain improves with rest and conservative care. But if you’re still feeling pain after several days of rest, or if the pain worsens during basic activities like walking or standing, it’s time to see a doctor. Find a podiatrist in the U.S.
Red flags include sharp or shooting pain, bruising, swelling, or numbness. A podiatrist or sports medicine specialist can determine whether you’re dealing with a more complex issue, such as a stress fracture or nerve compression. They may also suggest custom orthotics, imaging, or physical therapy to guide your recovery.
Preventing future heel pain
Preventing recurrence is about staying consistent with the habits that support your feet. That means stretching regularly, replacing shoes on time, and increasing your mileage gradually. Ramping up too quickly is one of the most common causes of injury. Stick to the 10 percent rule—don’t increase your weekly mileage by more than 10 percent from the previous week.
Here are a few preventative practices that many runners find helpful:
- Choose running shoes with heel stability and arch support
- Rotate between at least two pairs of shoes to avoid overuse
- Stretch your calves and plantar fascia daily
- Rest and cross-train if your heels feel sore
- Use foam rollers or massage balls to release tight tissue
Each of these steps can reduce the strain on your heels and keep you in your running shoes—not sidelined by them.
Common questions about heel pain when walking after running
If you’ve recently started experiencing this issue, you likely have some questions about what it means, what to do next, and how to know whether it’s serious. The following are answers to some of the most common questions I often get when the runners I coach suffer heel pain after running.
Plantar fasciitis is the most common culprit. It involves inflammation or degeneration of the tissue that supports the arch of your foot, and it’s frequently triggered by repetitive stress like running. This condition is explained in detail in this guide to plantar fasciitis.
Short, gentle walks may be fine if the pain is mild. But if you notice the pain worsening or becoming sharper, rest is advised. Walking too much on an already-inflamed heel can make things worse and delay healing.
Ice is best in the first few days to help reduce inflammation. Use it for 15 to 20 minutes a few times per day. After that, if the heel feels stiff but no longer inflamed, some people benefit from heat to relax the tissue.
Pain that is sharpest with your first steps in the morning or after rest usually points to plantar fasciitis. If your heel feels bruised more than tight or sharp, it could be heel pad syndrome instead.
Look for running shoes with firm heel support, strong arch structure, and solid cushioning. Models like the Hoka Arahi 7, Asics Gel-Kayano, or Brooks Glycerin 21 are frequently recommended for runners with heel pain.
Not always. Many people have heel spurs with no symptoms. When pain does occur, it’s often related to the surrounding tissue inflammation, not the spur itself. The treatment is typically the same as for plantar fasciitis
Yes, especially if your heel pain stems from overpronation or collapsed arches. You can start with over-the-counter insoles for heel pain before considering custom orthotics.
It varies. Mild heel pain may go away in a few days with proper care. More severe or long-standing cases of plantar fasciitis can take weeks or months to fully resolve. Slow progression back into running is key.
Morning pain will lessen, walking will feel easier, and you’ll find yourself able to stand or stretch without discomfort.
If heel pain doesn’t improve with home care, lasts longer than a week or two, worsens, or comes with swelling, bruising, or tingling, it’s time to consult a podiatrist or sports medicine provider
