What should you know about mild retrocalcaneal bursitis?

The retrocalcaneal bursa sits between the Achilles tendon and heel bone. Repeated pressure, uphill activity, running, tight footwear or nearby tendon irritation can make it painful. Tenderness is usually felt at the back of the heel, especially when shoes press the area or the ankle bends deeply. Examination helps distinguish bursal irritation from Achilles tendon problems, skin infection or another cause of swelling.

Reduce activities that repeatedly compress the heel, while keeping comfortable movement. Choose shoes with a soft, roomy heel area and avoid sudden increases in running or hill work. Ice wrapped in cloth may ease discomfort for short periods. A clinician may discuss anti-inflammatory medication if appropriate. Do not place a hard edge directly over the tender area. Gradual calf and ankle rehabilitation should follow assessment rather than forcing painful stretches.

Seek prompt care if the heel becomes hot, markedly red, rapidly more swollen, or associated with fever or feeling unwell. Arrange assessment when walking becomes difficult, pain follows an injury, or symptoms do not settle after reducing pressure. Worsening pain with a sudden snap or loss of push-off needs urgent evaluation.

Ask whether the pain is coming from the bursa, Achilles tendon or another structure, which activities to pause, and what footwear change is suitable. Ask when medication, a cortisone injection or joint aspiration would be considered and what risks apply to your situation.