Why Do I Have a Hard Bump On My Heel? - Part 2
Last December, we talked about Haglund’s deformity and how it can lead to a hard bump at the back of the heel. But that’s not the only reason this can happen. If you’ve noticed a lump in that area, it’s worth understanding that there are a few different causes, and they don’t all behave the same way.
One common cause is inflammation of the bursa, a small fluid-filled sac that sits between the Achilles tendon and the heel bone. When this becomes irritated, often from repeated friction or pressure from shoes, it can create swelling that feels like a soft or slightly firm bump. This is known as retrocalcaneal bursitis (inflammation of the bursa) and it can be quite tender, especially when wearing tighter shoes.
Another possibility is thickening of the Achilles tendon itself. With repeated strain, especially in runners or active individuals, the tendon can become irritated and gradually thicken. This may feel like a lump higher up from the heel bone and is often linked to stiffness or pain when starting activity after rest.
In some cases, what people notice is actually related to the skin and soft tissue rather than the bone or tendon. Calluses or localized swelling from constant rubbing can also create the sensation of a bump. Footwear plays a big role here, particularly if the heel counter is rigid or doesn’t fit your foot shape well.
What helps in these situations is often similar across the different causes. Reducing pressure on the area is key, so choosing shoes with a softer heel or slightly open back can make a noticeable difference. Gentle calf and Achilles stretching can relieve tension, while managing activity levels helps prevent further irritation. If the area is sore, applying ice and giving it some rest can calm things down.
If the bump is growing, very painful, or not improving over time, it’s important to get it properly assessed. Each cause requires a slightly different approach, and getting the diagnosis right makes all the difference in recovery.
If you’ve been dealing with this kind of discomfort, know that with the right adjustments and a bit of patience, most heel issues can be managed effectively, helping you stay active and comfortable.
Author Info
Diana Ferreira
Licensed physiotherapist with over 8 years of experience specializing in musculoskeletal injuries and a Master's degree with a thesis focused on the complexities of foot pain.
Passionate about helping people living active and healthier lives using practical and science-based solutions.
