We all suffer heel pain from time to time. For example, from working on your feet all day or after a prolonged period of walking. This can be normal and will often subside quite quickly.
Heel pain can creep up gradually or strike suddenly, making even simple activities like walking to the kitchen very uncomfortable for you. It is one of the most frequent issues we see in our clinic. The good news is that, with the right approach, we can treat most causes of heel pain.
Anyone who has suffered from heel pain will tell you how painful and debilitating it can be. My son used to play dodgeball after school when he was 9 or 10, and after one particular session he came out in tears because his feet were hurting him so much. I booked him a biomechanical assessment, and he was observed to have flat feet and under-developed calf muscles. He was given off-the-shelf insoles which helped for quite a while, but ultimately bespoke SIDAS insoles were the answer. He is now pain free, only commenting on occasions that his feet hurt after walking for a long period of time.
So, Why Does Heel Pain Happen?
The heels of our feet absorb a huge amount of impact every day. When something goes wrong with the structures around the heel then pain can develop. The most common culprits include:
- Plantar fasciitis – irritation of the strong band of tissue running under the foot, often linked with that classic “first-step pain” in the morning.
- Achilles tendon problems – pain or stiffness at the back of the heel, sometimes due to overuse.
- Heel bursitis – inflammation of a small fluid-filled sac, often from pressure or ill-fitting shoes.
- Heel spurs – bony growths that can form alongside plantar fasciitis.
- Sever’s disease – a growth-related condition in active children and teenagers.
Typical Symptoms of Heel Pain
Not all heel pain feels the same. You might notice:
- A stabbing sensation under the heel when you first get out of bed.
- A dull ache after long periods of standing.
- Tenderness or swelling at the back of the heel.
- Pain that eases with movement but flares after rest.
Recognising the type of pain will help us be able to guide treatment.
Simple Steps You Can Try at Home
If your heel pain is mild, a few self-care strategies may help:
- Rest from high-impact exercise like running or jumping.
- Use an ice pack for 10–15 minutes to reduce irritation.
- Stretch your calves and the bottom of your foot regularly.
- Wear cushioned, supportive shoes instead of flat or unsupportive footwear.
For many people, these steps ease discomfort — but if pain continues, it’s time to seek professional advice.
Professional Treatment Options
Podiatrists have a wide range of options depending on the cause of your heel pain:
- Custom insoles or orthotics to correct foot posture and relieve pressure.
- Strapping or taping to support the foot while it heals.
- Exercise programmes to strengthen supporting muscles.
- Shockwave therapy or other advanced treatments for stubborn cases.
- Targeted pain relief such as medication or injections, if appropriate.
What to Avoid with Heel Pain
Some habits can make heel pain worse. Try not to:
- Walk barefoot on hard floors for long periods.
- Push through intense exercise if it’s causing discomfort.
- Rely on flimsy or worn-out shoes for daily activities.
Why See a Podiatrist for Heel Pain?
Because heel pain has many possible causes, a podiatrist’s assessment is the quickest way to get the right diagnosis and treatment plan. They can:
- Carry out a full foot observation, assessment and gait analysis.
- Pinpoint the source of the pain.
- Recommend treatments tailored to your lifestyle and activities.
- Help you get back to walking comfortably without delay.
When to Book an Appointment
Don’t ignore heel pain if:
- It has lasted more than a couple of weeks.
- The pain is severe or worsening.
- You’re struggling with daily activities.
- You have diabetes or circulation concerns.
Heel pain is common, but it shouldn’t be something you put up with.
At Stepwise Footcare, we specialise in identifying the root cause of heel pain and creating tailored treatment plans to get you moving comfortably again.
If heel pain is affecting your day-to-day life, now is the time to address it.
Book your appointment with Stepwise Footcare today and take the first step towards pain-free walking.
