Ont i fot och häl – orsaker, lindring och behandling

Foot and Heel Pain – Causes, Relief, and Treatment

Every step hurts — even though you don’t want to stay at home.

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Do you have pain in your foot or heel, feel stiff in the morning, or experience pain when walking or standing?

Foot and heel pain is a very common problem and can affect everyday life, exercise, and sleep. The discomfort often comes on gradually and is worsened by weight-bearing, especially if you walk a lot, stand for long periods, or wear shoes with poor support. Pain under the heel is often linked to overuse of the tendon under the foot, commonly known as plantar fasciitis or heel spur.

Why do you get pain in your foot and heel?

The most common causes are:

  • overuse from walking, running, or long days of standing
  • shoes with poor shock absorption or insufficient support
  • plantar fasciitis or heel spurs
  • irritation of the heel's fat pad or sole pad
  • problems in the Achilles tendon or surrounding tissue.

What happens in the body with foot and heel pain?

When the tissues under or behind the heel are subjected to more stress than they can handle, the tendon attachments and soft tissues become irritated. This can cause pain, stiffness, and tenderness, especially with the first steps in the morning or after sitting still. With plantar fasciitis, the pain is often located under the front part of the heel, while other problems can be felt behind the heel or throughout the entire sole of the foot.

Common symptoms

Foot and heel pain can manifest in several different ways:

  • pain under the heel when walking or standing
  • stabbing pain in the first steps in the morning
  • tenderness on hard surfaces
  • stiffness in the foot after rest
  • pain behind the heel or in the Achilles tendon
  • a feeling of fatigue in the foot with prolonged stress.

What helps with foot and heel pain?

To reduce the discomfort, you often need to both relieve the foot and give it better support:

  • relief and support that reduces pressure on the heel
  • arch support that can help with load-related problems
  • shoes with good shock absorption and a stable heel counter
  • warmth and circulation to reduce stiffness
  • gentle movement instead of total inactivity.

How can you prevent foot and heel pain?

To reduce the risk of recurring problems, you can:

  • avoid sudden increases in walking or running
  • choose shoes with better support and shock absorption
  • vary the load during the day
  • address minor issues early before they become long-term
  • use support when the foot needs relief.

Regain comfort and lighter steps

Foot and heel pain doesn't have to control your daily life. With the right support and the right aids, you can reduce pain, relieve your foot, and walk more comfortably again.

At Kvalio, we have carefully selected products that help provide support, relief, and better comfort where the foot and heel need it most.

Foot pain can affect the entire body's load.
👉 See also our products for knee pain and back and hip pain.

Frequently Asked Questions (FAQ)

What is the most common cause of heel pain?

A common cause is plantar fasciitis, often referred to as heel spur, which is caused by overuse of the tendon under the foot. The pain is often felt under the heel when walking or standing.

Why does your heel hurt extra in the morning?

Pain during the first steps in the morning is typical for plantar fasciitis. This is because the tissue becomes stiff after rest and is immediately stressed when you stand up.

Do shoe inserts and better shoes help with heel pain?

Yes, 1177 states that shoes with a stable heel counter and thick shock-absorbing sole often help with a sore heel or heel spur, and that shoe inserts that support the arch of the foot can be helpful.

Can foot and heel pain be caused by overuse?

Yes. Several sources describe overuse as a common cause, especially with excessive walking, running, or using shoes that do not provide sufficient support.

When should you seek medical care for foot or heel pain?

We recommend that you seek medical attention immediately if you experience severe pain or have difficulty walking after an injury or accident.

Can foot pain affect your knees and back?

Yes, incorrect foot loading can affect the entire body's movement patterns.
👉 This can lead to problems in the knees and back and hip.

What helps with heel pain?

Support, relief, and the right shoes are often crucial.
👉 See also solutions for knee pain.