Heel pain: what it usually is, and what to do about it

Heel pain is one of the most common things we see. It's often worst with the first few steps in the morning, or when you get up after sitting for a while. It tends to ease as you get moving, then comes back by the end of the day.

The usual suspect

The most common cause is plantar heel pain, often called plantar fasciitis. The thick band of tissue under your foot, the plantar fascia, gets irritated where it attaches to the heel bone. It isn't usually caused by a single injury. More often it's a build-up of load: more standing or walking than usual, a jump in exercise, weight gain, worn-out shoes or tight calves.

Other causes include Achilles tendon problems at the back of the heel, nerve irritation, stress fractures and, in children, a growth-plate condition called Sever's disease. They need different approaches, which is why it's worth getting it looked at properly rather than guessing.

Things you can try at home

• Look at your footwear. Supportive, cushioned shoes with a slight heel usually feel better than flat, thin-soled shoes or going barefoot on hard floors.

• Calf stretches. Gentle, regular calf stretching helps many people. Stop if it makes things worse.

• Adjust your load, don't stop completely. Cut back on whatever flares it up, such as long walks or running on hard surfaces, but keep moving.

• Pace yourself. Most heel pain settles over weeks to months. It's rarely quick, and that's normal.

When to see a podiatrist

Book in if:

• it's not improving after a few weeks of sensible changes

• it's stopping you working, exercising or sleeping

• the pain started suddenly after an injury

• there's swelling, numbness or tingling.

If you have diabetes or poor circulation, get any foot pain checked sooner rather than later.

What we'll do

At your appointment, an HCPC-registered podiatrist will ask about your symptoms, footwear and activity, and look at how your feet and legs move. We'll explain what we think is going on and agree a plan with you. That may include advice on load and footwear, stretching and strengthening exercises, padding or strapping, or insoles where they're likely to help. We'll be straight with you about what's realistic.

Book online: https://bipedpodiatry.cliniko.com/bookings

Or call: 01642 937295 (Redcar, 24a Cleveland Street, TS10 1AP, and Guisborough, 7 Westgate Road)

Biped Podiatry: HCPC-registered podiatrists. This article is general information, not a diagnosis. New patient assessment and treatment £60, routine treatment £45 (prices correct November 2026).