Why does my heel hurt when i walk after sitting

You're headed out on your morning walk or jog when—ouch—the area beneath or behind your heel starts to throb. Join the club: Roughly 40% of Americans complain of the issue each year, according to a survey from the American Podiatric Medical Association. "The wrong shoes, repetitive strain, and natural aging processes can all contribute to heel pain," says Christina Long, DO, a podiatrist at Wake Forest Baptist Medical Center in Winston-Salem, NC.

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What can you do to ease the discomfort? First, learn the reason behind it—and then follow these expert guidelines to sidestep the pain. (Here are 9 highly effective solutions for heel pain.)

1. Plantar Fasciitis

There's a reason it's bad in the morning, explains Megan Leahy, DPM, a podiatrist at the Illinois Bone and Joint Institute in Chicago. "As you're sleeping, your arch goes back up to its natural position along with your plantar fascia, but when you take a step first thing, it stretches out again and causes micro tears that create a lot of pain," Leahy says. There's a long list of issues that may set the stage for plantar fasciitis, including a tight calf muscle or Achilles tendon, wearing shoes that don't offer enough arch support (bye-bye, ballet flats!), having flat feet, increasing your physical activity too quickly instead of gradually building up, and good old-fashioned wear and tear, says Leahy. (Here's 5 possible reasons your feet hurt.) 

How to treat it: To ease the pain, you can take an over-the-counter anti-inflammatory, such as ibuprofen, and ice the area. "Freeze a bottle or cup full of water, and roll it on the bottom of your foot," suggests Long. To prevent more irritation, rest your foot as much as possible and wear supportive shoes. "You need to replace your shoes at least every 6 months, or 4 months if you run or walk every day," says Long.

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Stretching your calves and feet loosens the muscles, which can ease the pressure on the plantar fascia. Incorporate these two stretches into your daily routine:

• Towel stretch: Sit with your legs straight in front of you. Place a rolled towel around the ball of one foot, holding the two ends with each hand. Gently pull the foot toward you, holding for 15 to 30 seconds. Switch sides.

• Heel raise on the stair: Stand on a bottom stair. Move your feet back so that your heels fall off of the edge. Holding the wall or rail for support, shift your weight to one foot and lower that heel toward the floor. Hold for 15 to 30 seconds. Switch sides.

Ache bothering you for more than a few weeks? See a doctor, who can rule out underlying issues, such as a heel spur, a bony formation on the bottom of your heel that can worsen inflammation. He or she may also suggest that you wear a splint while you sleep to stretch out the calf and support your foot. (Here are some more heel stretches to help ease your pain.)

2. Fat Pad Atrophy 
Over the course of a lifetime, our feet step more than 100,000 miles. So it's no wonder that the natural cushioning eventually wears down, like the tread on the bottom of your sneakers. Thinner fat pads increase the pressure on your heel—a reason why it's the second most common cause of heel pain, according to a study published in the Annals of Rehabilitation Medicine.

How to treat it: Rest, ice, and anti-inflammatory medicine can temporarily quell the throbbing, but providing the right support can prevent it altogether. Skip the high heels or flats, and opt for a pair of supportive shoes. You may want to a wear a heel lift, suggests Long. These inserts transfer some of your weight to the front of your foot, relieving pressure on your heel. Treading carefully can also help. Try walking or running on a soft surface, such as grass or a track instead of pavement, and avoid high-impact activities, like jumping.

MORE: Your 10 Biggest Walking Pains, Solved

3. Achilles Tendinitis

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