Podiatrists in Drysdale, Colac, Geelong, Windsor, Kensington, Hawthorn, Lara and Brighton

We often get asked “how do I fix heel pain?”

This is a short guide on what heel pain is and some initial management you can apply at home.

Heel pain is an umbrella term used to loosely describe pain in the heel area, usually associated with standing, walking and getting out of bed in the morning.

Some of the specific pathologies that this umbrella term covers are:

Plantar fascia tear Distal tarsal tunnel syndrome
Plantar fasciitis (acute) Baxter’s nerve entrapment
Plantar fasciosis Calcaneal stress fracture
Achilles tendinosis Calcaneal cysts
Achilles tendinopathy Abductor Hallucis tendinopathy
Achilles tendonitis Fat pad contusion

Heel pain history

Pain is generally present in the heel or arch area. Often pain is worsened when you are on your feet for long hours at work or at home.

  • Bony pain (generally pain gets worse with activity and pain at night in bed)
  • Soft tissue pain (Painful to start but pain settles as the activity progresses, pain can be worst with ‘first step’ in the morning)

Initial heel pain management

Be consistent with your initial management at home over the first 2-3 weeks to help the pain to settle.


  • Keep active with exercise and walking/running (every second day) to consolidate your base of activity.
  • Bike, pool and upper body workouts are also great ways to keep active and not increase the load on your heel


  • This can help to reduce pain but won’t help heal the injury


Calf stretching

Toe-raise exercises

Wear cushioned and supportive footwear


  • To support the arch and reduce the tension on the heel

Heel pain podiatry team

If your pain is not settling after the first two to three weeks with your initial management it is time to invest in seeing a health professional. One of our Podiatrists who is an expert in heel pain will diagnose your pain, assess the root causes of why you have it, and provide you with a specific management plan to help you keep active now and in two, five 10 years’ time and beyond!

We work as part of your health care team to help you stay active, healthy and happy!

Our management will include you and your health care team to address the key areas of your injury:

Specific diagnosis

Imaging, if required

X-ray Diagnostic ultrasound MRI

Identifying the root cause

3D running and walking assessment Video assessment Pressure foot scan analysis
Footwear assessment Foot posture index Proximal (core & hip) assessment
Local (lower leg) assessment


Running/walking technique & efficiency Footwear management & advice Flexible orthotics to support your efficiency
Soft tissue therapy Specific strengthening exercises Activity guidance – we coordinate with your coach/trainer to help guide you towards your exercise goals
Dry needling / acupuncture Padding and strapping Shock wave therapy
Prolotherapy CAM Walker fitting (stress fractures and tears)

If you would like one of our heel pain specialists to help, please give us a call or book an appointment online! We look forward to caring for you soon!