Heel Burning Sensation: Causes, Relief & When to See a Doctor

If you’re dealing with a heel burning sensation, you’re not alone. Millions report a hot, tingling feeling that hurts the foot’s back end. Below we break down why it happens, how to tell one problem from another, and what you can do right now to feel better.

Burning sensation in the heel is a symptom where the skin on the back of the foot feels like it’s on fire, often accompanied by tingling or numbness. It’s not a disease itself but a signal that something in the foot or nerve pathways is irritated.

Common Medical Causes

Plantar fasciitis is inflammation of the thick band of tissue that runs from the heel bone to the toes. The classic sign is sharp pain with the first steps in the morning, but chronic inflammation can also produce a burning feeling as the fascia tightens over time.

Heel spur is a bony outgrowth on the underside of the calcaneus. Often developing alongside plantar fasciitis, the spur can press on nearby soft tissue, creating a deep, sometimes burning ache that worsens after prolonged standing.

Tarsal tunnel syndrome occurs when the tibial nerve is compressed as it passes through the tarsal tunnel-a narrow space behind the ankle bone. People describe the pain as burning, shooting, or electric‑like, especially after walking or when the foot is elevated.

Peripheral neuropathy describes damage to the peripheral nerves and is common in diabetes, alcohol misuse, and certain medications. The nerve damage often begins in the feet, causing a burning, pins‑and‑needles sensation that may spread upward.

Baxter's nerve entrapment (firstbranch of the lateral plantar nerve) is an often‑overlooked cause of heel pain. The nerve runs between the heel bone and the flexor digitorum brevis muscle; tight calf muscles or over‑pronation can pinch it, leading to a localized burning heat.

Achilles tendinitis is inflammation of the Achilles tendon at the back of the heel. While the main complaint is stiffness and achy pain, chronic inflammation can radiate forward, creating a mild burning feeling near the calcaneal insertion.

Improper footwear-especially shoes lacking arch support, cushioning, or that are overly tight-can increase pressure on the heel pad. Continuous friction and pressure often manifest as a dull burn that worsens after long walks.

How to Spot the Difference

• Morning stiffness + sharp jab: classic plantar fasciitis.
• Deep, localized ache after long standing: heel spur.
• Nerve‑like tingling that spreads up the ankle: tarsal tunnel or Baxter’s nerve.
• Symmetrical burning in both feet, often at night: peripheral neuropathy.
• Pain behind the heel that eases with calf stretching: Achilles tendinitis.
• Pain that changes with shoe type: footwear‑related irritation.

Immediate Relief Tips

1. Ice the heel for 15‑20minutes, three times a day. Cold reduces inflammation and numbs the burning.
2. Elevate the foot above heart level whenever you’re sitting. Gravity helps drain fluid that may be pressing on nerves.
3. Use over‑the‑counter anti‑inflammatory medication (ibuprofen 400mg) if you have no contraindications. It can lower nerve sensitivity.
4. Roll a frozen water bottle or a tennis ball under the foot for 2‑3minutes. The gentle pressure stretches the fascia and relieves nerve compression.
5. Swap to shoes with a cushioned heel and arch support. Orthotic inserts (prefabricated or custom) distribute pressure more evenly.

Stretching & Strengthening Routine

Doing these exercises daily can turn a burning heel into a thing of the past.

• Calf stretch: Stand facing a wall, place hands on the wall, step one foot back, keep the heel flat, and lean forward until a stretch is felt in the back of the lower leg. Hold 30seconds, repeat 3× each side.
• Plantar fascia stretch: Sit, cross the affected leg over the opposite knee, pull the toes back toward the shin, feeling a stretch under the arch. Hold 20seconds, repeat 5×.
• Toe curls: Place a towel on the floor, use your toes to scrunch it toward you. Perform 2minutes per foot.
• Heel raises: Stand on a step, slowly rise onto the balls of your feet, then lower heels below the step level. 3sets of 15 reps.

Footwear & Lifestyle Tweaks

Even the best stretches won’t help if your shoes keep aggravating the area.

• Choose shoes with a low‑to‑moderate heel drop (4‑8mm) and a firm midsole.
• Replace athletic shoes every 300‑500miles; worn soles lose shock‑absorbing capacity.
• Avoid high‑heeled or completely flat sandals for more than a few hours.
• Consider night splints for plantar fasciitis; they keep the foot in a gently dorsiflexed position overnight, preventing morning burns.
• If you have diabetes, keep blood glucose tightly controlled and inspect your feet daily. Neuropathy progresses faster with poor glucose control.

When to Seek Professional Care

If home measures don’t soften the burn within two weeks, or if you notice any of the red‑flag signs below, book an appointment.

• Severe, unrelenting pain that wakes you at night.
• Numbness, weakness, or loss of balance.
• Visible swelling, redness, or open wounds on the heel.
• Rapidly spreading burning that moves up the leg.
• History of diabetes, rheumatoid arthritis, or recent foot injury.

Clinicians may order an X‑ray, ultrasound, or MRI to rule out a spur, tendon tear, or nerve impingement. Physical therapy, custom orthotics, or targeted injections (corticosteroid or PRP) are common next steps.

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