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Pain in back of the heel
I've constant pain in my heel and back of the heel. At the peak after running or playing football. The pain persists for 2 days and after I rest for a week and play again it hurts again. I had Vitamin D deficiency , I had pain near my knees and after taking supplements I'm good. Now this issue is troubling me. Can it be deficiency of something or poor warm up or a fracture?
Looking for doctors in Mumbai who can examine it in person
Answers (10)
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Hello sir....You have to check your calf muscles, either it has strained or shortened....you have to check your body positions, while sitting, standing, walking and running ....Any wrong posture, chance to hurt your legs, because you mentioned knee pain..... Please consult your nearby Physiotherapist.....
Health Tips
Health tips.... Application of hot water to improve circulation and reduce pain, heel standing and hold it for 10 to 30 seconds.....
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Yes the symptoms you are describing are similar to a condition called Achilles tendinitis which is commen in runners and football players since you also has vitamin D deficiency earlier that may have contributed to weak bone and muscle structure .
I will be happy to assist your condition in detail and guide you with a customized rehab plan . please feel free to consult me online
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Based on your symptoms, this sounds like a classic case of Achilles tendinopathy or posterior heel overuse injuryâespecially common in runners or football players. Repetitive strain without adequate warm-up, improper footwear, or poor biomechanics can lead to this. Itâs encouraging that your vitamin D deficiency was addressed, but this pain seems more mechanical than nutritional. Itâs unlikely to be a fracture since it comes and goes with activity, but ruling it out clinically is wise.
Next Steps
⢠Please consult a sports physiotherapist in Mumbai for a full assessment of your foot mechanics, calf tightness, and gait. ⢠You may benefit from a structured rehab plan involving calf stretches, eccentric strengthening, ankle mobility, and proprioception drills. ⢠Warm-up and cooldown are essentialâespecially heel raises, calf mobility, and hamstring activation before football or running. ⢠Switch to supportive footwear with proper cushioning and heel support. Avoid barefoot or flat shoes for now.
Health Tips
⢠Ice the heel post-activity to reduce inflammation (15â20 mins). ⢠Strengthen graduallyâdonât return to full-intensity sport without rehab. ⢠Hydration & nutrition remain important for tissue repair. Continue with vitamin D if advised. ⢠Work ergonomics: If youâre seated long hours as a software engineer, break up sitting time to prevent stiffness in posterior chain muscles. ⢠If this persists despite rehab, an ultrasound or X-ray might help assess the tendon and bony alignment.
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Hey there!
Pain in heel and back of heel can be due to plantar fasciitis or use of wrong biomechanics shoes.
Feel free to consult me online.
I will be happy to help you. As I have treated more than hundred patients with such cases.
But for this I need your xray.
Your physio
Regards
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APPLY ICE
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Should visit a physiotherapist for examination, it could be anything, for momentary relief, use cold pack.
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Do icing twice a day, check for calcium levels and take electrotherapy for a week.
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Hi please take an online consultation for best diagnosis and treatment.
Next Steps
Before you start playing do proper strengthening exercises under supervision of qualified Physio.
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Yes deficiency also matters . In addition to stretchings of tendo Achilles u need icing n muscle relaxant application on affected area
Next Steps
Stretchings as advised
Health Tips
For Drs, you need in Mumbai. Please search on Google or PRACTO platform.
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Dr. Shivani Taywade (PT)
Physiotherapist
5 yrs exp
Bangalore
Based on your symptoms-there are several possibilities:
1. Plantar Fasciopathy (Plantar Fasciitis)
2. Achilles Tendonitis
Next Steps
1. Rest from high-impact activities until pain subsides 2. Apply ice to the painful area for 15â20 minutes 3. Proper footwear for sports and daily use 4. Gentle stretching of the calf and Achilles tendon, and strengthening exercises for the foot and ankle
Health Tips
If pain persists despite rest and self-care, see a doctor or sports medicine specialist for evaluation.
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Dr. Afsa Rafiq (PT)
Physiotherapist
4 yrs exp
Srinagar
Phase 1: Acute Management (First 7–10 Days)
Relative rest (stop football/running).
Ice massage 2–3x/day to reduce inflammation.
Heel pads or orthotics to offload tension on the Achilles.
Continue Vitamin D/calcium as prescribed if still needed.
Phase 2: Stretching & Mobility
Calf stretches (straight and bent knee) – 3x30 sec, 3 times daily.
Foam rolling of calf and hamstring.
Foot intrinsic strengthening (e.g., towel curls, toe spread-outs).
Phase 3: Loading
Once pain reduces:
Eccentric heel drops on stairs:
3 sets of 15 reps, twice daily, starting with both feet → progressing to one leg.
Key for Achilles rehab.
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A full illustrated rehab plan?
Help finding trusted sports injury doctors in Mumbai?
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