Taking a quick step or jump may cause you to feel pain in the back of your heel. When a tight tendon pulls on your heel bone a retrocalcaneal exostosis forms. This is a painful bone spur on the back of your heel bone, and can be quite debilitating unless you rest or see your foot doctor for help.*
When you experience this type of heel pain, icing the area and resting is important. A good Achilles tendon and calf stretch can help ease your pain. If your pain persists, follow up with your foot doctor right away.
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Stretching | Timothy Krause | Creative Commons Attribution License