Jun 16, 2025

Haglund’s Deformity: What’s Causing That Painful Bump on Your Heel?

Why Is There a Painful Bump on the Back of My Heel?

If you've ever slipped on your shoes only to be met with a sharp, nagging pain at the back of your heel, you're not alone. For many people, that discomfort comes from something more than just a bad fit—it could be a condition called Haglund’s Deformity. Sometimes known as "pump bump" due to its association with stiff-backed footwear, such as pumps, this condition affects the bony area just above the heel and can lead to significant irritation, swelling, and soreness.

Haglund’s Deformity is more common than people realize—and it doesn’t only affect women in dress shoes. Runners, postal workers, retail staff, athletes, and anyone who spends long hours on their feet is also at risk. The condition develops when the soft tissues around the heel become inflamed due to repeated friction or pressure, usually caused by footwear rubbing against the prominent bony enlargement on the back of the heel. Over time, this irritation can lead to swelling, redness, and even bursitis (inflammation of the fluid-filled sac between the tendon and the bone).

Living with Haglund’s Deformity can be frustrating. Your heel might ache after a long walk, throb at the end of the day, or feel sore when you're trying to exercise, or even just when you're relaxing. Stiff shoes may become unbearable. While it might be tempting to write this off as just “a sore heel,” ignoring the symptoms can make things worse and potentially lead to more serious tendon issues.

The good news? You don’t necessarily need surgery or invasive treatments. With the right combination of at-home care, wise footwear choices, and supportive tools—such as those from MendMeShop—you can often manage symptoms, relieve pain, and prevent flare-ups by controlling your daily activities.

In this post, we’ll explore everything you need to know about Haglund’s Deformity: what it is, why it happens, how it affects your life, and what you can do starting today to feel better and protect your heels for the long term.

Understanding Haglund’s Deformity

What exactly is going on at the back of your heel?

Haglund’s Deformity is a bony enlargement that forms where the Achilles tendon attaches to the heel bone (calcaneus). It’s not just a cosmetic bump—it can cause inflammation in the surrounding soft tissues, especially when aggravated by pressure or friction from certain types of shoes.

This condition is often accompanied by retrocalcaneal bursitis, which is the inflammation of a small fluid-filled sac between the heel bone and the Achilles tendon. When this bursa becomes irritated, it adds to the pain, swelling, and tenderness that many people experience with Haglund’s Deformity.

Over time, the constant rubbing from shoes or tight footwear makes the bump more pronounced and painful, particularly in footwear with stiff backs, such as dress shoes, work boots, or sneakers with rigid heel counters.

Why the Name "Pump Bump"?

The nickname “pump bump” comes from the shoe style that often triggers it: rigid-backed pumps worn by women. However, this condition doesn’t discriminate. Men, athletes, and people of all ages can develop Haglund’s Deformity if their heel is under repeated pressure.

The Anatomy Involved

Heel bone (calcaneus) – where the bony bump forms
Achilles tendon – attaches to the top of the heel and can become irritated
Retrocalcaneal bursa – becomes inflamed and painful when irritated
Surrounding soft tissue can swell or become red due to repeated pressure

Understanding the mechanics behind this condition is the first step toward managing it. The more we know about how our bodies respond to stress and friction, the better equipped we are to care for them, especially when pain interferes with daily life.

What Causes Haglund’s Deformity and Who’s at Risk?

Haglund’s Deformity doesn’t happen overnight—it develops gradually as repeated pressure and friction irritate the back of the heel. While genetics can play a role, your foot shape, shoe choices, and daily habits are often the key drivers behind this painful condition.

Common Causes

Here are the most common contributing factors:

🔸 Poorly Fitting Shoes
Wearing stiff-backed footwear (like pumps, dress shoes, cleats, or work boots) can rub against the back of your heel, causing irritation over time. This is one of the most direct causes of Haglund’s Deformity.

🔸 High Arches
People with high arches tend to shift more pressure onto their heels, increasing contact and friction at the back of the foot, especially inside structured shoes.

🔸 Tight Achilles Tendon
When your Achilles tendon is too tight, it pulls more forcefully on the heel bone, aggravating the area where Haglund’s Deformity develops.

🔸 Abnormal Gait or Foot Mechanics
If the way you walk places excessive stress on the back of your heel—due to supination, overpronation, or uneven weight distribution—it can lead to chronic irritation and inflammation.

🔸 Genetic Factors
You may be predisposed to develop Haglund’s Deformity due to inherited foot structure. If bunions, high arches, or prominent heel bones run in your family, you’re more likely to develop this condition.

Who’s at Risk?

This condition can affect anyone, but you’re especially at risk if you:

Frequently wear rigid, closed-back shoes
Run or walk long distances
Stand for hours every day (especially on hard surfaces)
Have a naturally high arch or prominent heel bone
Play high-impact sports (like soccer, tennis, or basketball)
Have tight calf muscles or Achilles tendons

Even activities like hiking or dancing, where shoes and repetitive motion both play a role, can contribute to the development of Haglund’s Deformity over time.

Understanding the root cause of your heel pain is crucial to finding the most effective solution. Once you recognize the triggers, you can begin making small but meaningful changes that ease pressure on the heel—and stop that painful bump from getting worse.

Signs, Symptoms, and How to Spot Haglund’s Deformity Early

Haglund’s Deformity can sneak up gradually, beginning as mild discomfort and progressing to daily pain. Many people don’t realize what’s causing their heel trouble until the bump becomes visibly swollen, or until regular shoes become too painful to wear.

Recognizing the early warning signs can help you take action before symptoms worsen.

Common Symptoms of Haglund’s Deformity

✅ A noticeable bump on the back of your heel
The hallmark symptom. This bony enlargement usually forms at the upper edge of the heel, where the Achilles tendon connects to the bone.

✅ Redness and swelling near the Achilles attachment
As the soft tissues become irritated, especially the retrocalcaneal bursa, you may notice swelling, inflammation, or even a warm feeling around the bump.

✅ Heel pain during or after wearing shoes
Stiff-backed footwear, such as dress shoes, sneakers, or work boots, can aggravate the bump, causing a burning or stabbing pain at the back of the heel.

✅ Soreness after walking, running, or standing
The discomfort might feel dull or sharp, and it can linger after activity or even appear first thing in the morning when you take your first steps.

✅ Stiffness in the Achilles tendon
Tightness or tenderness in the tendon can develop as it becomes affected by the increased tension and swelling in the area.

Early Warning Signs

🔸 Mild tenderness when pressing on the back of the heel
🔸 Discomfort when flexing the foot upward
🔸 Pain that improves with open-back shoes or barefoot walking
🔸 A feeling of pressure at the heel when wearing socks or shoes

These signs may seem minor at first, but they can signal that the bony enlargement is forming or that inflammation is beginning to affect the surrounding tissues.

When to Seek Help

If your heel pain persists for more than a few days, worsens with activity, or begins interfering with your daily routine, it’s time to talk to a medical professional. Early diagnosis and treatment can prevent the bump from growing larger and reduce the risk of tendon damage or chronic inflammation.

Diagnosis and When to See a Doctor

If you’ve been struggling with persistent heel pain and notice a visible bump forming at the back of your foot, getting a professional diagnosis is the next important step. While some people try to “tough it out,” untreated Haglund’s Deformity can lead to worsening inflammation, chronic discomfort, and even Achilles tendon damage over time.

The earlier you get clarity on the condition, the easier it is to manage—and potentially reverse—some of the symptoms with non-invasive care.

How Is Haglund’s Deformity Diagnosed?

A medical professional—typically a podiatrist or orthopedist—will begin by examining your foot and asking questions about your symptoms, activity level, and shoe preferences.

Here’s what they may use to confirm a diagnosis:

🔹 Physical Exam
Your doctor will examine the area for visible swelling, redness, and tenderness around the heel. They may gently press on the bump to assess inflammation and gauge how irritated the surrounding tissue is.

🔹 X-Rays
An X-ray can reveal the size and shape of the bony enlargement on your heel bone. It also helps rule out other structural issues that might be contributing to your pain.

🔹 MRI or Ultrasound (if needed)
These imaging tools can be used to examine the soft tissues surrounding the heel, including the retrocalcaneal bursa and Achilles tendon. They can detect bursitis or micro-tears that may not be visible on an X-ray.

What Your Doctor May Ask:

When did the pain start?
Does it worsen with specific shoes or activities?
Have you had any previous Achilles or heel issues?
What kind of shoes do you wear most often?
Have you tried any home remedies?

Being prepared to answer these questions can help guide your doctor toward the most effective treatment plan for your lifestyle and needs.

When to See a Doctor

👉 If pain lasts more than a few days
👉 If you notice a visible bump getting larger
👉 If your heel hurts during basic walking or standing
👉 If your Achilles tendon feels tight, stiff, or sore
👉 If your shoes no longer feel comfortable at the heel

Seeing a healthcare provider early can help prevent complications such as chronic bursitis, tendonitis, or even Achilles tendon degeneration.

How to Manage Haglund’s Deformity at Home: Effective Relief Strategies

The good news? Many cases of Haglund’s deformity can be managed successfully at home, requiring no surgery. With the right combination of self-care, wise footwear choices, and inflammation-reducing tools, you can significantly reduce your pain and improve your daily mobility.

Here are the most effective non-surgical strategies you can start using right away:

🔹 1. Switch to Heel-Friendly Footwear

The single biggest trigger for Haglund’s Deformity is shoe pressure against the back of the heel. Opt for:

Open-back or low-heel shoes
Soft heel counters (padding around the back of the shoe)
Supportive sneakers with no stiff edges
Avoid high heels, cleats, or rigid dress shoes

Even a small change in footwear can help prevent friction and allow your tissues to calm down.

🔹 2. Apply Cold Compression

Cold therapy is excellent for reducing inflammation, pain, and swelling, especially after long days on your feet.
👉 Try the MendMeShop Universal Cold Compression Wrap to target the heel and ankle area. Its adjustable straps allow for a snug fit, delivering cooling relief right where you need it most.

🔹 3. Use Arnica for Natural Comfort

Topical arnica creams may help reduce soreness and ease discomfort in the irritated area.
👉 Massage MendMeShop’s Arnica Infusion into the back of your heel to support everyday comfort without harsh chemicals or strong odors.

🔹 4. Stretch Your Calves and Achilles Tendon

Tight calf muscles and a stiff Achilles tendon increase tension on the heel, worsening symptoms. Daily stretching can help ease that strain. Try:

Standing calf stretches
Wall-assisted Achilles stretches
Foam rolling the calf muscle
Myofascial release around the lower leg
👉 The Easy Reach Myofascial Massager is ideal for targeting those tight spots without needing a trip to the clinic.

Preventing Future Flare-Ups

Once your symptoms improve, the last thing you want is for heel pain to come back. Haglund’s Deformity may not disappear entirely, mainly if the bony bump has already formed—but the good news is, with the right habits, you can minimize irritation and keep your feet comfortable long-term.

Prevention is all about reducing stress on the back of the heel and keeping the surrounding soft tissues happy and flexible.

🔹 1. Wear the Right Shoes—Every Day

Your shoe choices can make or break your recovery. Look for:

Soft-backed or open-heel shoes
Sneakers with flexible heel collars
Proper arch support for your foot shape
Avoid shoes that dig into the Achilles area

Even casual trips to the store or short walks can irritate the heel if your footwear is too stiff. Be proactive—comfortable, supportive shoes are worth the investment.

🔹 2. Stretch Your Calves and Achilles Regularly

Tight calves create extra tension on your heel. A simple stretching routine—just 5 minutes a day—can make a huge difference. Add these into your daily routine:

Wall push stretches
Heel drop exercises on a step
Foam rolling or massage to release tight tissue

👉 The Easy Reach Myofascial Massager is ideal for targeting those tight spots that contribute to Achilles tendon strain.

🔹 3. Avoid Going Barefoot on Hard Floors

Walking barefoot on hardwood, tile, or concrete can add pressure to the heel and undo your progress. Use cushioned slippers or supportive insoles even around the house.

🔹 4. Use Supportive Products During Activity

Whether you're getting back into walking, gardening, or light workouts, consider using:

Cold compression wraps after activity to reduce inflammation
Arnica cream for lingering soreness
Heel cushions for added padding
👉 MendMeShop's products—like the Universal Cold Wrap and Arnica Infusion—are easy to use, reusable, and effective for daily relief and prevention.

🔹 5. Stay Ahead of the Pain

If you notice soreness creeping in again, don’t wait for it to worsen; address it promptly. Take a break from aggravating activities, switch up your footwear, apply ice or Arnica, and stretch. Early action can stop a minor flare-up from turning into a full return of symptoms.

By staying consistent with good habits, most people can keep Haglund’s Deformity from disrupting their lives again. Your feet do a lot for you—give them the daily care they deserve, and they’ll keep you moving forward.

Take the Pressure Off—You Deserve Relief

Haglund’s Deformity may be a common cause of heel pain, but it doesn’t have to take over your life. By understanding the condition and making informed adjustments to your routine, you can take control of your symptoms and protect your heels in the long run.

The key is consistency—sticking to supportive footwear, managing inflammation, and providing your feet with the care they need when soreness begins to flare. Whether you're an active runner, on your feet for work, or simply tired of that daily heel ache, the right at-home tools can make a meaningful difference in your comfort and mobility.

At MendMeShop, we’re here to support your recovery every step of the way.

MendMeShop Solutions for Heel and Achilles Relief:

🧊 Universal Cold Compression Wrap
One wrap, endless uses. Designed to fit over the heel, ankle, and foot, this cold therapy solution delivers targeted compression to reduce swelling and ease post-activity soreness.

🌿 Arnica Infusion Pain Relief Cream
A naturally powerful formula to soothe stiff joints and sore tissue. Quick-absorbing and mess-free—perfect for daily use on irritated heels or Achilles tension.

💪 Easy Reach Myofascial Massager
Reach your calves and hamstrings with ease—great for loosening tight muscles that pull on the heel and worsen Haglund’s symptoms.

🧦 Compression Socks and Support Braces
Boost circulation, reduce fatigue, and support proper foot mechanics throughout the day.

Your Next Step

Don’t wait for the pain to dictate your plans. Small, intentional actions—paired with the right support tools—can bring real relief. MendMeShop is here to help you get back to walking comfortably, doing what you love, and staying one step ahead of heel pain.

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