Skip links

Get rid of heel pain with these helpful tips


Heel pain is a form of foot pain which is very common in adults. In most cases, the pain results from daily exercises and activities. Calcaneus or the heel bone is actually the largest bone found in the human foot and during walking the heel is the first area of the foot that comes into contact with the ground.There are two structures found on the sole or bottom part of the foot that is primarily linked with heel pain, i.e. the plantar fascia and the Flexor digitorum brevis muscle. Gait abnormalities are responsible for causing inflammation on the various structures that are attached to the heel bone which results in heel pain. The condition is commonly caused by inflammation of the plantar fascia.

Being one of the problems affecting most people today, it is essential that you do everything possible to stop this condition as soon as you can, and before it gets any worse. If you are experiencing persistent heel pain, now would be a good time to get in touch with us at the Perfect Balance Clinic. Your heel pain could be caused by calcified deposits, stress fractures, or heel spurs.

We have many different treatment options available for heel pain, depending on the cause, including the use of Orthotics and Shockwave Therapy.


Custom fitted orthotics (padded shoe inserts) may be the answer for you. Don’t be put off if you have tried them in the past, maybe you have bought some off the shelf in the chemist or acquired some via your GP, which you probably found were extremely uncomfortable and soon gave up wearing them. We are experts in orthotics, they are not all created equal, and there are many different options on the market to choose from so we ensure that they are not only a perfect fit but are also comfortable for you to wear on a daily basis.

Shockwave Therapy

This is not as scary as it sounds, and merely refers to a series of low energy pulses which are mechanically generated and applied to the site of pain for just a few minutes. This is a groundbreaking form of therapy and very effective for many different types of pain. Just a few sessions are required in a set period of time, any more than that is detrimental. Shockwave Therapy is carried out by one of our experienced practitioners using a hand-held device, after first discussing your symptoms with you and pinpointing the source of the pain. It is not at all unpleasant to receive a treatment using Shockwave Therapy and is one of the most effective tools we use to combat many different types of pain. Why not get in touch with us for more information.

In the meantime, here are some tips to help relieve pain in your heels.


1. Get up and walk

The worst thing that you can do is sit all day long as this can have far-reaching effects on your feet. Actually, what happens when you sit all day long is that your calf muscles tend to tighten up and the ligaments and tendons on your heels are pulled thus causing pain.

So, instead of sitting, make a point of getting up and walking around to help your feet relax. If you are at the office, go for a short stroll or stand up and lean against the wall for some time and you will be thrilled to see your heel pain go away. This is because you are helping to stretch your calf muscles out and relieve pain and tension in your feet.


2. Avoid wearing shoes without support

If you have shoes with little or no support, it is advisable that you get rid of them. Wearing flip-flops at all times is very risky as they provide very little support to your feet if any. The straining of your calf muscles may also lead to the straining of the connective tissues on your heels and the Achilles tendon thus causing pain.

As such, it is advisable that you consider getting yourself sandals that have arch support, and heel pain will cease to be a problem for you. Supporting your heel reduces the pressure exerted on it thus minimising the likelihood of experiencing the problem.


3. Excess weight might not be good for you

People who are overweight have high tendencies of experiencing heel pain and it is advisable that you get rid of that excess weight. Today, a large percentage of the population deals with the problem of obesity and being overweight.

It is thus very important that you do everything possible to cut down on that excess weight as, besides being one of the main causes of a painful heel, it is also dangerous for your health. Such extra pounds of weight put extra strain on the tendons and muscles that are connected to the heels. As such, it is advisable that you consider slimming and you will be able to forget all about painful heels.


4. Apply ice to your heels

Applying ice to your heels provides you with very good relief and helps you get rid of heel pain completely. If you start experiencing some pain in your heels, it is highly recommended that you immerse your feet in cold water and apply ice; the pain will be gone. In addition, consider getting some rest, as this will give your heels some time to rebuild and heal. In most cases, your heels just need some rest and a comfortable cushion and they will revert to their healthy state again.


5. Get some good orthotics

Shoe inserts or orthotics will help you a lot by cushioning your heels especially during strenuous activities and when engaging in sports. While high-quality orthotics might cost a little more, they will nevertheless go a long way in terms of ensuring that they relieve you from heel pain and are definitely worth the cost.

If you have some worn-out shoes, get rid of them immediately and replace them with shoes or sandals with good soles. Overly worn shoes and sandals can easily lead to plantar fasciitis where the tissue that connects the toes and heel becomes inflamed. Good orthotics will save you from a lot of foot problems, as you might probably imagine.

For more information about Heel Pain

If you would like additional information about this or to discuss how we may be able to help with your queries please contact us using the form below and we will get back to you as soon as possible.

    Here are some of our client testimonials

    [/vc_column_text][dt_testimonials category=”fasciitis,general”][/vc_column_inner][/vc_row_inner]

    Here are some of our E-Books to help you

    Return to top of page