Article Summary
Heel bursitis causes pain at the back of the heel, and how your foot carries weight through the heel and arch plays a part in how much strain lands there. Here is what drives it and how Good Feet Arch Supports may help.
- Heel bursitis, also called retrocalcaneal bursitis, is irritation of a small fluid-filled sac at the back of the heel, just above where the Achilles tendon attaches, and it often shows up as swelling and pain when you press the back of the heel or push off.
- It is different from plantar fasciitis, which causes pain on the bottom of the heel, and a bony bump called Haglund’s deformity can make it worse by crowding the bursa.
- Overuse, tight calves, stiff-backed shoes, and foot mechanics such as a high arch or a foot that rolls inward can all add to the strain, and arch support helps change how the heel and arch share the load.
- A personalized fitting at The Good Feet Store starts with a digital foot scan and a conversation with a Good Feet Arch Support Specialist, then identifies Good Feet Arch Supports that may help ease strain on the heel. Redness, fever, or sudden sharp pain needs a doctor first.
Heel pain is so often blamed on plantar fasciitis that pain at the back of the heel can leave people confused. If the sore spot is behind your heel, where your shoe rubs and your Achilles tendon meets the bone, the cause may be a different one. Heel bursitis is an irritation of a small cushioning sac there, and it tends to flare with pressure, stiff shoes, and push-off. How your foot carries weight through the arch and heel affects how much strain reaches that spot, and that is where Good Feet Arch Supports come in. The Good Feet Store fits them through a personalized fitting with a Good Feet Arch Support Specialist, with the goal of helping weight spread more evenly through the whole foot.
What Is Heel Bursitis?
Heel bursitis, often called retrocalcaneal bursitis, is an irritation of a small fluid-filled sac, called a bursa, that sits between the Achilles tendon and the heel bone. The bursa works as a cushion so the tendon can glide over the bone. When it becomes inflamed, you may notice pain and swelling at the back of the heel, tenderness when you press or squeeze it, pain when you rise onto your toes or push off, and shoes that suddenly feel uncomfortable at the back. Redness or warmth can show up too.
If your pain sits on the bottom of the heel and is sharpest with the first steps of the day, that points toward plantar fasciitis instead, and our heel pain resource covers it.
How Good Feet Arch Supports Help With Heel Bursitis
Most advice for heel bursitis stops at rest, ice, and softer shoes. Those can calm the area down, but they do not change how your foot carries weight once you are back on it. Foot mechanics matter here. A high, rigid arch or a foot that rolls inward can change how the heel and Achilles tendon are loaded with each step, and that can add to the strain on the bursa. Supporting the arch may help the foot share weight more evenly, which may help ease some of that strain.
At The Good Feet Store, that starts with a personalized fitting rather than a one-size-fits-all insert. A Good Feet Arch Support Specialist begins with a digital foot scan and a conversation about whether your pain sits behind the heel or under it, how long you are on your feet, what you do for work or exercise, and which shoes you wear most, including how stiff the backs of them feel. From there, they identify arch supports from 400+ combinations of styles, flexibilities, and sizes. Good Feet Arch Supports are made from semi-rigid polymers that hold their shape under body weight instead of compressing like foam, which is how they are designed to keep supporting the arch through a full day on your feet.
This is a fitting for arch supports guided by a Good Feet Arch Support Specialist, not a medical assessment, and results vary from person to person. Arch supports will not remove a bony bump, and heel bursitis that does not settle needs a healthcare provider, but supporting the foot can be a useful part of a bigger plan. If you run or work out regularly, mention it, since different flexibilities suit different activities.
What Causes Heel Bursitis?
Most of the time it comes down to pressure, friction, or pull at the back of the heel, and a few things tend to set that up.
Overuse is a common starting point. A sudden jump in running, hill work, or time on your feet can irritate the bursa before the area has time to adapt.
Tight calf muscles add to it. They pull on the Achilles tendon, which can press the tendon against the bursa with every step.
Shoes play a part as well. Stiff heel counters, hard shoe backs, and high heels can rub or press on the back of the heel, which is why symptoms often flare in dress shoes, skates, or stiff boots.
Foot mechanics matter too. A high, rigid arch or a foot that rolls inward can change how the heel is loaded, and the strain can build over weeks of walking, standing, or running. Our foot pain resource covers how these patterns connect to pain elsewhere in the foot.
Some medical conditions, including inflammatory arthritis and gout, can also contribute, which is one more reason to have heel pain that keeps returning checked.
Retrocalcaneal Bursitis and Haglund’s Deformity Explained
Retrocalcaneal bursitis is the medical name for the deep bursa at the back of the heel becoming inflamed. People also search for it as heel bursitis or Achilles bursitis, and it often travels with Achilles tendonitis, which involves the tendon itself. The two can feel similar, and it is common to have both at once.
Haglund’s deformity is a bony enlargement on the back of the heel bone. The bump can narrow the space the bursa sits in, so the sac gets pinched between bone and tendon, and it can rub against the back of a shoe. When that rubbing irritates a bursa closer to the skin, people sometimes call the bump a pump bump, since it is so often set off by stiff-backed shoes.
A healthcare provider can tell which structures are involved through an exam and, sometimes, imaging. Arch supports are not a substitute for that diagnosis, and the right plan depends on what is going on at the back of your heel.
What Else May Help Ease Heel Bursitis
Relative rest comes first. Ice the area after activity, cut back on whatever sets the pain off, and choose lower-impact movement while it settles. Shoes matter next. A soft, flexible heel counter takes pressure off the bursa, and backless or open-back shoes can help while it calms down. A slightly raised heel or a heel wedge can ease the pull on the Achilles tendon for some people, so ask your healthcare provider whether it makes sense for you. A physical therapist can guide calf stretching and strengthening safely.
Many people also reach for inserts. Inserts vary widely in shape, firmness, and fit, and what suits a high-arched foot is not what suits a foot that rolls inward. One grabbed off a store shelf is built for an average foot, so it may not suit yours. Finding the right arch support for your own foot is what a personalized fitting is for, since a Good Feet Arch Support Specialist can match arch supports to your feet, your activity, and your shoes.
When Heel Bursitis Needs a Doctor
Mild back-of-heel irritation often settles with rest and softer shoes, but some signs call for a healthcare provider. See one if you notice spreading redness, warmth, or significant swelling around the heel, if you have a fever along with heel pain, if pain comes on suddenly and sharply, if you feel or hear a pop and have trouble pushing off, if you notice numbness or tingling, or if the pain has lasted more than a couple of weeks despite rest. Pain that hurts at rest or at night is worth mentioning too.
Finding Support for Your Feet
If back-of-heel pain keeps coming back no matter which shoes you try, it may be worth looking at how your whole foot carries weight. The Good Feet Store offers a personalized fitting where a Good Feet Arch Support Specialist works with you to identify arch supports that suit your feet, your activity, and the shoes you wear most. You can explore our arch support solutions or read about our fitting process. With 300+ locations nationwide, most fittings take place the same day. Persistent or severe pain should still go to a doctor.
Questions About Heel Bursitis
Is heel bursitis the same as plantar fasciitis?
No. Plantar fasciitis causes pain on the bottom of the heel, often sharpest with the first steps after rest. Heel bursitis causes pain and swelling at the back of the heel, near where the Achilles tendon attaches, and it tends to flare with pressure from shoes or when you push off. Both are common causes of heel pain, so it is worth knowing which one fits your symptoms.
Is heel bursitis the same as Achilles tendonitis?
They are different conditions that often show up together. Bursitis involves the fluid-filled cushion behind the heel, while tendonitis involves the Achilles tendon itself. Because the two sit so close together and feel alike, a healthcare provider can help sort out which is behind your pain.
Can arch supports help with Haglund’s deformity?
Arch supports cannot change the bony bump itself. They may help the foot carry weight more evenly, which may help ease some of the strain around the heel, and a Good Feet Arch Support Specialist can talk through your shoes during a fitting. Persistent pain or a growing bump is worth a visit to a healthcare provider.
What shoes are best for heel bursitis?
Look for shoes with a soft, flexible heel counter and no hard rubbing at the back of the heel. Backless or open-back styles can take pressure off while the area calms down, and a stable shoe with good support can help once you are back on your feet. Bring the shoes you wear most to your fitting so your Good Feet Arch Support Specialist can see how they work with your arch supports.
The information in this article is for general educational purposes only and is not intended as medical advice. Good Feet Arch Support Specialists are not licensed healthcare providers and do not diagnose conditions or prescribe treatments. If you have diabetes, neuropathy, circulatory disorders, foot ulcers, or have had recent foot surgery, please consult a licensed healthcare professional before using arch supports.