You wake up, swing your legs out of bed, and ouch. That first step sends a sharp jab through your heel like you’ve stepped on a Lego piece. You limp to the bathroom and hope it eases off… but it keeps hanging around.
Heel pain doesn’t just hurt – it lingers. It messes with your day, ruins your walk, and drains your energy. Heel pain isn’t something you just have to “put up with.” With the right care and a bit of know-how, you can get back on your feet, literally.
What’s Causing the Pain?
Heel pain is common, but it’s not always caused by what people think. You might’ve heard the term heel spur thrown around, but that’s just one possible piece of the puzzle. There are a few big-name culprits we see all the time in our clinic.
1. Plantar Fasciitis
This one tops the list. If it gets overstretched, maybe from running, poor footwear, there’s been sudden weight gain or just unlucky foot mechanics, it can tear slightly and become inflamed. Result? Stabbing heel pain, especially first thing in the morning or after long periods of rest.
2. Heel Spurs
These are bony outgrowths that can form where your plantar fascia tugs on your heel bone. But they’re often not the actual source of pain. Many people have heel spurs and feel nothing, while others without spurs can barely walk. Spurs tend to be a side effect of long-term plantar fasciitis, not the cause.
3. Achilles Tendinitis
Pain at the back of your heel? That might be your Achilles tendon talking. When overused or strained, it gets inflamed, especially during movement. Runners, we’re looking at you.
4. Heel Bursitis
Underneath your skin are little fluid-filled sacs called bursae. When they get inflamed (from too much pressure, poor footwear, or repeated stress), you’ll feel it at the back or bottom of the heel, especially when walking or standing.
Can You Figure It Out Yourself?
Sometimes, yes. You can try a few self-checks to get an idea of what’s going on:
- The Morning Test: If your heel screams at you during those first steps out of bed, it could be plantar fasciitis.
- The Pressure Check: Gently press different parts of your heel. If the pain is concentrated underneath, it might be a spur or fascia issue. Pain at the back? Possibly Achilles or bursitis.
- Stretch Response: Try stretching your calves or Achilles. If it eases the pain, that tells us the issue may lie there.
If it sticks around for more than a few weeks, worsens, or impacts your day-to-day life, don’t wait it out. Book in with a podiatrist. Especially if there’s swelling, redness, or fever (which can signal infection or something more serious).
What Actually Helps Heel Pain?
Forget the internet hacks. Let’s talk about what actually works, as we’ve seen in our clinic.
Start Simple at Home
- Rest and Ice: Take a load off and apply ice in short bursts. Five minutes on, five off, repeat twice.
- Heat Cream in the Morning: Great for loosening stiff tissue after sleep.
- Targeted Stretching: Focus on your calves, Achilles, and the sole of your foot.
- Anti-Inflammatories (NSAIDs): Medications like ibuprofen can help reduce inflammation in the short term. Handy for flare-ups.
Tip: Stretching alone won’t fix it. It’s just one part of a proper treatment plan.
When You Need a Bit More Support
- Orthotics and Arch Support: Whether it’s a custom insert or an over-the-counter option, orthotics redistribute pressure and support your foot’s structure. Especially helpful for flat feet, high arches, or people who do a lot of walking or running.
- Shock Absorption Tech: Modern shoes and inserts use materials like gel, air pockets, or advanced foams to cushion every step. This reduces the impact on your heel and gives inflamed tissue a break.
- Physical Therapy: A podiatrist or physio can create a plan specific to your needs. Whether it’s stretching, strengthening, or gait training.
Prevention: Because No One Wants a Repeat Performance
Once you’re pain-free, how do you stay that way?
Choose Shoes That Love Your Feet
Here’s what to look for:
- Arch Support – keeps your foot aligned and reduces strain.
- Firm Heel Counter – the back of the shoe should feel strong, not squishy.
- Cushioning – especially under the heel.
- Stability – to avoid side-to-side wobble.
- Proper Fit – too tight or too loose = added stress.
Add Some Heel-Friendly Moves to Your Day
These don’t take long, but they make a world of difference:
- Calf Stretch at the Wall – hold for 30 seconds on each side.
- Plantar Fascia Towel Stretch – loop a towel around the ball of your foot and pull gently.
- Tennis Ball Massage – roll it under your arch to ease tension and improve flexibility.
Just a few minutes a day can keep the pain away.
Real People, Real Results
We recently treated a runner who was struggling with brutal plantar fasciitis. She’d tried all the usual suspects, rest, YouTube stretches, and different shoes, but nothing stuck. We worked with her to create a plan: proper rest, a mix of stretching and strengthening, orthotics, and gradual reintroduction to running.
Now? She’s back to hitting her stride, pain-free. And that’s the goal: not just managing pain, but eliminating it.
What’s New in Heel Pain Treatment?
There’s some exciting stuff happening in this space:
- Dry Needling: Think acupuncture, but specifically aimed at tight muscle groups. It helps release tension on the heel by targeting supporting muscles.
- Shockwave Therapy: High-energy soundwaves stimulate healing in chronic pain areas, especially for stubborn plantar fasciitis cases.
- Regenerative Therapies (PRP): Using your own blood to inject healing factors directly into the problem area. Pretty sci-fi, but it’s showing real promise.
- Prolotherapy: Involves glucose injections to encourage the body’s natural healing process in chronic cases.
They’re not for everyone, but for long-term sufferers, these options are worth discussing with your podiatrist.
Ready to Stop Hobbling?
Heel pain can be relentless, but it’s also fixable. The key is understanding what’s causing it, treating it properly, and preventing it from coming back.
If you’re sick of limping through life or missing out on activities you love, don’t push through the pain.
Book in with our foot health team today and take the first confident step back to comfort.
