@thephysiofix: Got a bump on the back of your heel?

It might be a Haglund’s bump (yep, I hate the word “deformity” too).
 This usually develops from repeated stress or friction.

Here are 3 big causes: 
1️⃣ Limited ankle dorsiflexion or big toe extension → early heel lift → more rubbing
2️⃣ Heel whipping from over pronation or over supination / lacking tibial rotation or weak foot/ankle
3️⃣ Stiff shoes or rigid heel counters 👟 If you also have insertional Achilles pain, try a rocker shoe or >8mm heel drop for 6–8 weeks. 🔑 Rehab can make a huge difference — here are some of my go-to exercises: 
• Heel on wall calf raise
• Ankle DF rock + calf raise
• Soleus & gastroc raises
• Ankle circles & step-arounds
• 3-way isometric calf raise Not talked about enough! Share with a friend who runs or struggles with heel pain. 👇
Questions? Drop them below 💬 #haglunds #achillespain #heelbump #calfstrength #anklemobility #thephysiofix #phoenix #arizona #runners #heeldrop #shoesmatter #fyp

Stacie Barber | Phoenix Physio

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Monday 28 July 2025 07:32:00 GMT