What causes pain and stiffness in the heels of my feet?

[Douglas B]

pain and stiffness in your heels should be because the achilles tendon has shortened up, as tendons will do from time to time. When that happens it makes the muscle pull on the area of least resistance, your heel. And that is why your leg feels tight as well. Here is how to release it:
Achilles tendon:
With that foot in your lap, take both your hands and place them on the back of the tendon about one inch apart at ankle level. Press the tendon hard between your fingers and thumbs and hold that pressure there. Relax, take a deep breath and exhale and don’t tense up any part of your body. After 30 seconds slowly raise the front of your foot as far as it will go. Then remove the pressure but hold your foot there for one minute longer.