09/26/2026
Do you have a bump on the back of your heel?
This is called a Haglund’s Deformity although I don’t love the word deformity, so let’s call it a Haglunds’ bump from now on 😊
Comment “BUMP” for more info + discount on the Achilles Fix!
This bump develops over time due to increased stress or friction to this area. Some of the most common reasons this happens include:
1️⃣Decreased ankle DF & big toe extension which causes an early heel lift during walking / running and ultimately increases rubbing in shoe. This early heel lift can also be due to limited hip extension mobility/strength btw
2️⃣Rapid heel whipping during walking / running which is usually due to over pronation (foot flattening), excessive tibial rotation or weakness in the foot / ankle.
3️⃣The wrong shoes: Rigid heel counter shoes (the heel counter is the part that hugs the heel) or shoes that are incredibly stiff can limit your range of motion & cause friction to the heel. If you’re limited in ankle / toe mobility or have insertional Achilles pain that accompanies your haglund’s bump, I recommend a rocker shoe or a shoe with a heel drop of > 8mm for at least 6-8 weeks!!
There are lots of things we can work on to help this from a rehab standpoint, which is why a proper assessment & individualized plan is key 🔑
But generally speaking, here are some exercises that help my patients:
1️⃣Ankle Wall Slides
2️⃣Toe Extended Calf Raises
3️⃣Foot Plank Woodpeckers
4️⃣Seated Medial Resisted Ankle CARs
5️⃣Banded Wall Clams
6️⃣Hip Flexor Drops
7️⃣Reverse Lunge to Dynamic Step
👩🏼⚕️ There isn’t a lot of info out there on this, so please feel free to share with your friends and ask any questions you have below 👇
