Are Your Stiff Ankles Causing You Pain?
Learn what causes stiff ankles, how to test your ankle mobility and three simple exercises to improve movement, reduce pain and support better lower limb function.
Read More
Blog
Heel Pain Treatment: Expert Physiotherapy Guide
Heel pain doesn’t have to become a long-term problem. Learn about plantar fasciitis, common causes of heel pain, effective treatment options, and how physiotherapy can support lasting recovery.
Share this Article:
Are You Experiencing Heel Pain?
Pain around the heel area is one of the most common presenting complaints we will see as Podiatrists. The heel bone (calcaneus) is the largest of 26 bones in your foot, and will absorb the majority of your body weight every time you stand or walk around, day after day. Many people will find that their heel will fail them at some point, and begin to cause severe pain.
What Causes Heel Pain?
There can be many different reasons why this pain may develop. Generally, a person’s heel will hurt following chronic overuse, such as standing at work for long periods, or from a sudden acute injury like running or jumping. A person’s body weight can have a large impact on the pressure on your heel, as can footwear, and the way your foot moves (does it over pronate? Or over supinate?).
If you have been told in the past that there is no cure, and you need to wait 12 months or more for it to go away, then you have been given poor information.
Is It Plantar Fasciitis?
There are a number of conditions that can present as pain around the heel bone, the most common will present underneath the foot and is known as ‘Plantar Fasciitis‘ or Plantar Heel Pain.
Are you having pain when you first stand up in the morning or after you have been sitting down for a while? Does the pain feel sharp, like a stone bruise? Does it hurt more when you are barefoot? If so, there is a strong chance you have developed Plantar Fasciitis.
The good news is – it’s very treatable!
Heel Pain Symptoms
Common symptoms of plantar fasciitis and heel pain include:
- Sharp pain in the heel, especially first thing in the morning
- Pain after long periods of standing or sitting
- Pain that feels like a “stone bruise” under the heel
- Increased pain when barefoot
- Stiffness and soreness in the heel area
- Pain that may worsen with activity
Treatment Options For Heel Pain
Treatment for this injury can vary depending on what has caused your pain in the first place.
Here is an overview of what may be considered:
- Custom Orthotics
- Strapping
- More appropriate footwear
- Stretching and soft tissue release
- Dry Needling and Acupuncture
- Foot mobilisation
- Night splinting
- Anti-inflammatory measures
- Physical therapy and exercise
Why Early Treatment Matters
If you are experiencing Heel Pain – What should you do about it?
The very first step you should take is to book an appointment with a Podiatrist to confirm the diagnosis and establish the cause of your injury, so that treatment can begin right away. It has been proven that the sooner you begin treatment the sooner you are likely to resolve your injury and eliminate your pain.
Ready to Get Heel Pain Relief?
If you’re experiencing persistent heel pain or suspect you have plantar fasciitis, your breathing pattern may not be the culprit – but your footwear and daily habits might be. Our experienced podiatrists can assess your heel pain, identify the root cause, and teach you the treatment strategies you need to eliminate your pain and get back to doing what you love. Request an appointment today and take the first step toward better health and mobility.
From Pain to Performance. Start Today!
Frequently Asked Questions
What is plantar fasciitis?
Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. It’s one of the most common causes of heel pain and typically presents with sharp pain in the heel, especially in the morning.
How long does it take to recover from heel pain?
Recovery time varies depending on the cause and severity. With early intervention and proper treatment, most people see improvement within 4-6 weeks, though complete recovery may take 2-3 months.
Can heel pain go away on its own?
While some mild cases may improve with rest, most heel pain requires proper treatment. Waiting it out without professional help can prolong your pain and lead to compensatory injuries.
What's the best footwear for heel pain?
Look for shoes with good arch support, cushioning in the heel area, and proper shock absorption. Avoid flat shoes, flip-flops, and high heels if you’re experiencing heel pain.
Is heel pain a sign of something serious?
While heel pain is usually not serious, it’s important to get it evaluated by a professional. Proper diagnosis ensures you receive the right treatment and can rule out other conditions.
Can I prevent heel pain?
Yes. Maintain a healthy weight, wear proper footwear, stretch regularly, avoid prolonged standing, and listen to your body. If you’re an athlete, proper training and recovery techniques are essential.