Is Heel Pain Holding You Back?

Heel pain is one of those issues many people quietly put up with. It often starts as a mild ache that feels easy to ignore, especially if it settles once you start moving. Over time, that discomfort can turn into sharp morning pain, reduced activity, and frustration when everyday tasks like walking, working or exercising become uncomfortable.

If you ask friends, family or gym mates, you will likely find you are not alone. Heel pain is incredibly common, but it is not normal. In most cases, it is a sign that something is overloaded or not functioning as it should, and early assessment can make a significant difference to recovery time.

At My Family Podiatry, we see patients from Albany Creek and across North Brisbane every week who have been trying to push through heel pain, only to find it gradually worsens.

What Is Heel Pain?

Heel pain is a broad term that describes discomfort felt under, around or behind the heel. It can present in different ways, including:

• Sharp pain with the first steps in the morning

• A deep ache under the heel after standing or walking

• Pain that settles with movement but returns later in the day

• Tenderness when pressing on the heel

One of the most common causes of heel pain is plantar fasciitis, sometimes mistakenly referred to as a heel spur. However, plantar fasciitis is not the only possible cause, which is why proper assessment matters.

Common Causes of Heel Pain

Plantar Fasciitis

Plantar fasciitis involves small microtears in the plantar fascia, a thick band of connective tissue that runs from the heel to the toes. These microtears develop when the load placed through the tissue exceeds its ability to tolerate it.

This overload can occur due to:

• A sudden increase in walking, running or standing

• Poor foot biomechanics

• Extended periods on hard surfaces

• Inadequate or worn footwear

• A sudden slip, trip or heavy landing

Other Causes of Heel Pain

Not all heel pain is plantar fasciitis. Other conditions we commonly assess include:

• Heel fat pad syndrome

• Baxter’s nerve irritation

• Achilles insertional pain

• Calcaneal stress reactions or fractures

This is why self diagnosis can delay recovery. Different causes require different management approaches.

Why Heel Pain Is Often Worse in the Morning

Morning heel pain is one of the most recognisable features of plantar fasciitis. Overnight, the plantar fascia shortens while you rest. When you stand up and take your first steps, the tissue is suddenly loaded before it has had time to warm up.

This creates the sharp, stabbing sensation many people describe. As you move around, the tissue becomes more flexible and pain often settles temporarily. Unfortunately, this does not mean the problem is resolving. Without addressing the underlying cause, symptoms usually return later in the day or worsen over time.

What Makes Heel Pain Worse

Certain habits and lifestyle factors can significantly increase heel pain, including:

• Walking barefoot on hard floors at home

• Wearing flat or unsupportive shoes

• Standing all day at work without variation

• Rapid increases in exercise volume

• Ignoring early symptoms and pushing through pain

In North Brisbane, we also see heel pain aggravated by prolonged standing at work, running and gym training, and barefoot walking on tiles during warmer months.

How Long Does Heel Pain Take to Settle?

Recovery time varies depending on how long symptoms have been present and how quickly appropriate treatment begins.

• Early intervention often leads to improvement within weeks

• Long standing heel pain can take several months to settle

• Delayed treatment increases the risk of chronic symptoms

The key is reducing load on the painful tissue while gradually improving its ability to tolerate activity again.

How We Treat Heel Pain at My Family Podiatry

Heel pain is very treatable, but successful management is rarely about one single intervention. Our approach focuses on identifying why the pain developed and addressing both the cause and contributing factors.

Your assessment typically includes a full biomechanical evaluation to understand how your feet function during standing and walking.

Treatment options may include:

Custom Orthotics

Orthotics are designed to improve load distribution and support foot posture. They are not about making feet rigid or correcting flat feet, but about reducing excessive strain through painful structures.

Shockwave Therapy

Shockwave therapy may be recommended for persistent heel pain that has not responded to initial management. It works by stimulating blood flow, promoting tissue repair and reducing pain sensitivity within chronically overloaded tissue.

Strength and Loading Exercises

Targeted exercises help condition the plantar fascia and surrounding structures so they can better tolerate daily and sporting loads.

Strapping and Taping

Strapping can provide short term offloading and pain relief while longer term strategies take effect.

Footwear Review

Choosing appropriate footwear is critical. Small changes can significantly reduce ongoing strain through the heel.

Every plan is tailored to your lifestyle, work demands and activity goals. No two cases are managed the same way.

When to See a Podiatrist for Heel Pain

You should seek assessment if:

• Heel pain has been present for more than two weeks

• Pain is worsening or limiting activity

• Morning pain is becoming more intense

• Pain is affecting work or exercise

• You have diabetes or circulation concerns

Early assessment often means simpler treatment and faster recovery.

Frequently Asked Questions About Heel Pain

Is heel pain the same as a heel spur?

Not necessarily. Heel spurs are often present on imaging but are rarely the cause of pain. The pain usually comes from soft tissue overload.

Should I stop exercising with heel pain?

High impact activities may need to be modified, but complete rest is rarely required. Guidance from a podiatrist helps prevent setbacks.

Can heel pain go away on its own?

In some cases, especially if the cause was a sudden increase in load that is no longer occurring. However often we will see cases improve temporarily, with many returning or worsening if the underlying cause is not addressed.

Are orthotics always needed?

No. Orthotics are used when biomechanical factors are contributing to symptoms. They are one part of a broader management plan.

Take the First Step Toward Relief

Heel pain is common, but it should not be accepted as normal. With the right assessment and a tailored plan, most people return to comfortable walking, work and exercise.

If you live in Albany Creek or anywhere in North Brisbane and heel pain is holding you back, our team at My Family Podiatry can help.

Book your appointment today and address the problem before it becomes chronic.

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