A woman in a green hijab sitting on a chair at home, rolling the sole of her bare foot over a tennis ball to ease heel pain

Sakit Tumit Kaki (Heel Pain): Punca & Cara Hilangkan

Sakit tumit kaki (heel pain) is usually caused by straining the foot through exercising too much, standing on hard surfaces for too long or being overweight, and it can usually be eased at home. A common cause is plantar fasciitis: a sharp pain under the heel and arch that is worst with the first steps after waking or resting. Rest, ice, comfortable cushioned shoes with arch support, insoles or heel pads, gentle calf and foot stretches and painkillers usually help, while high heels, flip-flops and walking barefoot on hard floors make it worse. See a doctor if the pain has not improved after 2 weeks, you have diabetes, or you have tingling or numbness, and get urgent help after an injury with severe pain or if you cannot walk.

Why does my heel hurt?

According to the NHS, there are lots of causes of heel pain. It can be caused by things like exercising too much, standing on hard surfaces for too long, or being overweight. You can usually ease the pain yourself, but sometimes it can be something more serious, such as a broken bone.

The NHS advises not to try to diagnose the cause yourself. The table below shows common patterns, but a doctor or physiotherapist can confirm what is causing your pain.

Punca sakit tumit: what are the common causes?

Symptoms Possible cause
Sharp pain between your arch and heel, worse when you start walking and better when resting, difficulty raising your toes off the floor Plantar fasciitis
Pain in the back of the heel, and in the ankle and calf Achilles tendonitis
Redness and swelling, and a dull aching pain in the heel Bursitis
Sudden sharp pain in the heel, swelling, a popping or snapping sound during an injury, difficulty walking Heel fracture or ruptured Achilles tendon (get urgent help)

Source: NHS, heel pain. If your heel is swollen together with your ankles and legs, see our guide to kaki bengkak.

What is plantar fasciitis?

According to the NHS, plantar fasciitis causes pain on the bottom of the foot, around the heel and arch. It is caused by straining the plantar fascia, the part of the foot that connects your heel bone to your toes, although it is not always clear why this happens.

It is more likely to be plantar fasciitis if:

  • the pain is much worse when you first start walking after sleeping or resting;
  • the pain gradually gets better when you start moving around, but gets worse if you stand, walk or run for a long time;
  • it is painful to stretch the bottom of your foot, for example when you raise your toes off the floor or walk up stairs.

Plantar fasciitis is common. The NHS says you may be more likely to get it if you:

  • are 40 to 60 years old;
  • recently started exercising on hard surfaces;
  • exercise with a tight calf or heel, or overstretch the sole of your foot during exercise;
  • do a lot of standing, walking or running, or started doing a lot more than usual;
  • wear shoes with poor cushioning or support;
  • are overweight (see our guide to losing weight safely).

Punca sakit tumit kaki bagi wanita: why women get heel pain

Many women search for why their heels hurt. Several common habits and risk factors play a part:

  • Footwear. The NHS advises against high heels and tight pointy shoes for heel pain, and against flip-flops and backless slippers for plantar fasciitis. In a 2024 study of 50 women aged 20 to 30 who regularly wore high heels, pain built up steadily over 6 hours, with the heel bone among the most painful areas. Pain rose significantly after about 3.5 hours, and a heel height of 7.5 cm was the point at which overall body pain became significant.
  • Age. Plantar fasciitis is more likely between 40 and 60.
  • Long hours standing, for example at work or in the kitchen, especially on hard floors.
  • Weight. Being overweight is a risk factor.
  • Walking barefoot on hard surfaces at home, which the NHS advises against if you have plantar fasciitis.

Sakit tumit kaki kiri or kanan, or a stabbing pain?

Many people search for sakit tumit kaki kiri or kanan (left or right heel). The NHS guidance on heel pain is the same for either foot: what matters is where the pain is and when it happens. A sharp or stabbing (menyucuk) pain under the heel that is worst with the first steps in the morning points towards plantar fasciitis, while pain at the back of the heel and up into the calf points towards the Achilles tendon.

If the pain comes with tingling or numbness, see a doctor. For tingling in the hands, see our guide to tangan kebas.

Cara hilangkan sakit tumit: what you can do at home

If you see a doctor about heel pain, they will usually suggest these first. According to the NHS:

Do:

  • rest and raise your heel or foot on a stool when you can;
  • put an ice pack (or a bag of frozen peas) in a towel on your heel for up to 20 minutes every 2 to 3 hours;
  • wear wide, comfortable shoes with a low heel and soft sole, or shoes with cushioned heels and good arch support;
  • use soft insoles or heel pads in your shoes;
  • wrap a bandage around your heel and ankle to support it;
  • do regular gentle stretching exercises;
  • try exercises that do not put pressure on your feet, such as swimming;
  • use painkillers such as paracetamol or ibuprofen gel, or ibuprofen tablets if needed;
  • try to lose weight if you are overweight.

Don't:

  • walk or stand for long periods, especially barefoot;
  • wear high heels or tight pointy shoes;
  • wear flip-flops or backless slippers;
  • walk barefoot on hard surfaces.

A pharmacist can advise on the best painkiller and on insoles and heel pads.

Exercises and stretches for heel pain

An NHS hospital trust (United Lincolnshire Hospitals) suggests a home programme of stretching, strengthening and flexibility exercises for plantar fasciitis. Some of the basic ones are:

Exercise How to do it How much
Calf stretch Stand facing a wall with your hands on it at shoulder height. Put one foot behind the other, back leg straight and front leg slightly bent, and lean forward until you feel a stretch in the back calf. Hold 20 to 30 seconds, repeat 3 times
Plantar fascia stretch Sit on a chair and cross one leg over the other. Hold your toes and gently pull them back towards your shin until you feel a stretch in the arch. Hold 20 to 30 seconds, repeat 3 times
Towel stretch Sit on the floor with your legs out in front. Loop a towel around the ball of one foot and gently pull it towards you, keeping the knee straight. Hold 20 to 30 seconds, repeat 3 times
Rolling Roll your foot over a tennis ball or foam roller with gentle pressure. 1 to 2 minutes
Calf raises Stand with feet shoulder-width apart, slowly lift your heels to balance on your toes, then lower slowly. Hold a wall or chair for balance. 2 to 3 sets of 10 to 15

The NHS advises stopping an exercise straight away if you feel any pain or become unwell, and getting advice from a healthcare professional first if you are pregnant, have recently given birth, or have another health problem. For knee exercises, see our guide to sakit lutut.

What if home treatment does not help?

According to the NHS, if plantar fasciitis does not get better, you may need to see a physiotherapist or a foot specialist (podiatrist):

  • a physiotherapist can show you exercises to ease your symptoms;
  • a podiatrist can recommend insoles, the right shoes, or splints to wear at night;
  • if these do not help, you may be offered steroid injections or extracorporeal shock-wave therapy, which uses a machine to deliver high-energy sound waves to your foot;
  • less commonly, you may be referred to a specialist to discuss surgery.

Some Malaysian hospitals have also used other treatments for stubborn cases. A study of 24 patients with plantar fasciitis that had not responded to other treatment, at Hospital Pengajar Universiti Putra Malaysia, Hospital UiTM and Hospital Serdang, reported less pain and better foot function up to 6 months after pulsed radiofrequency nerve ablation, a less invasive procedure. Ask your doctor whether it is suitable for you.

When should you see a doctor?

See a doctor at a klinik kesihatan or a GP if:

  • heel pain is severe or stopping you doing normal activities;
  • the pain is getting worse or keeps coming back;
  • the pain has not improved after 2 weeks of treating it at home;
  • you have any tingling or loss of feeling in your foot;
  • you have diabetes and heel pain, because foot problems can be more serious if you have diabetes (see our guide to kencing manis).

Get urgent medical help if you:

  • have severe heel pain after an injury;
  • feel faint, dizzy or sick from the pain;
  • have an ankle or foot that has changed shape or is at an odd angle;
  • heard a snap, grinding or popping noise at the time of the injury;
  • cannot walk, walk on tiptoe or walk up stairs;
  • have swelling and bruising in your calf and ankle.

According to the NHS, these might be signs of a broken heel bone or a broken ankle.

Frequently asked questions (FAQ)

What causes sakit tumit kaki (heel pain)?

According to the NHS, heel pain can be caused by things like exercising too much, standing on hard surfaces for too long, or being overweight. Possible causes include plantar fasciitis, Achilles tendonitis and bursitis. Less often, sudden pain after an injury can be a broken heel bone or a ruptured Achilles tendon.

Why is my heel pain worse in the morning?

Pain that is much worse when you first start walking after sleeping or resting, and then gradually gets better as you move around, is typical of plantar fasciitis. This is a strain of the plantar fascia, the band on the sole of the foot that connects the heel bone to the toes.

How do I get rid of heel pain (cara hilangkan sakit tumit)?

The NHS suggests resting and raising your foot, using an ice pack wrapped in a towel for up to 20 minutes every 2 to 3 hours, wearing comfortable shoes with cushioned heels and good arch support, using insoles or heel pads, doing gentle stretches, taking painkillers such as paracetamol or ibuprofen gel if needed, and losing weight if you are overweight. See a doctor if it has not improved after 2 weeks.

What exercises help heel pain?

Gentle stretches for the calf and the sole of the foot can help. Examples include a calf stretch against a wall, pulling your toes back to stretch the arch, a towel stretch, and rolling your foot over a tennis ball. Hold each stretch for 20 to 30 seconds and repeat 3 times.

Are high heels or flip-flops bad for heel pain?

Yes. The NHS advises not wearing high heels or tight pointy shoes, and, for plantar fasciitis, not wearing flip-flops or backless slippers or walking barefoot on hard surfaces. Choose shoes with a low heel, a soft sole, cushioning and good arch support.

I have diabetes. Should I see a doctor about heel pain?

Yes. The NHS advises seeing a doctor if you have diabetes and heel or foot pain, because foot problems can be more serious if you have diabetes. Also see a doctor if you have tingling or loss of feeling in your foot.

When is heel pain an emergency?

Get urgent help if you have severe heel pain after an injury, heard a snap or popping noise, cannot walk or stand on tiptoe, your foot or ankle looks a different shape, or you have swelling and bruising in the calf and ankle. These can be signs of a broken heel bone or ankle, or a ruptured Achilles tendon.

Disclaimer

This article is for general information only and is not a substitute for advice, diagnosis or treatment from a doctor or physiotherapist. Health supplements are not intended to diagnose, treat, cure or prevent any disease.

References

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