Heel discomfort is one of the most common foot-related issues faced by people of all ages and activity levels. Whether it strikes during the first steps of your day or after long periods on your feet, persistent heel discomfort can limit your ability to walk, exercise, or simply enjoy daily activities.
At Foot Focus Podiatry, we regularly meet individuals who have delayed getting help, hoping it would “just go away”—only to find the problem gradually worsening. This blog offers a detailed look at what might be behind persistent heel discomfort and what you can do to better understand, manage, and move forward from it.
What Is Heel Discomfort?
Heel discomfort refers to any uncomfortable sensation located at the back or bottom of the heel. It may come and go, feel sharp or dull, and may be triggered by walking, standing, or even after periods of rest.
It’s not a diagnosis in itself but a symptom—one that may point to several different underlying issues depending on what’s going on mechanically in your feet and legs.
Common Causes Behind Heel Discomfort
Here are some of the most frequent causes of heel discomfort:
1. Plantar Fasciopathy
A condition that affects the thick band of tissue (plantar fascia) running along the bottom of the foot. Microtears or overuse of this tissue can lead to discomfort, especially during the first steps in the morning or after rest.
2. Achilles Tendinopathy
This condition involves irritation or overload of the Achilles tendon—the strong tendon connecting your calf muscles to your heel. It’s often aggravated by repetitive strain or improper footwear.
3. Heel Spurs
These are bony growths that can develop at the bottom of the heel where the plantar fascia attaches. While not always painful themselves, they often exist alongside other issues.
4. Fat Pad Compression
The natural fat pad on your heel cushions your steps. Over time, it can wear down, leading to discomfort when walking or standing for long periods.
5. Footwear and Surface Changes
Sudden changes in shoe support, walking on hard surfaces, or an increase in standing or walking can trigger heel discomfort, especially when your foot mechanics are not being supported properly.
Why Heel Discomfort Often Sticks Around
Many people try to “rest it off” or rely on painkillers or insoles—but these approaches often only address the surface issue. The real problem is usually related to how the foot moves, how pressure is distributed when walking, and what the rest of the leg and body are doing.
For example:
- A lack of ankle flexibility can increase strain on the heel.
- Weakness in the hips can change how your foot hits the ground.
- Tight calf muscles can overload the Achilles tendon or plantar fascia.
When these deeper movement patterns go unaddressed, discomfort often returns as soon as activity is resumed.
Signs It May Be Time to Seek Advice
You don’t need to be in severe discomfort to benefit from expert support. However, here are a few signs it may be time to take the next step:
- Discomfort is still present after 6 weeks
- You’ve already tried rest, painkillers, or insoles with limited success
- The discomfort interferes with your walking, work, or exercise
- The sensation is worse in the morning or after rest
- You’ve noticed changes in how you walk or stand
If any of the above sound familiar, there may be a more effective way forward.
What Can Be Done?
At Foot Focus Podiatry, we take a comprehensive look at how your body moves, not just where it hurts. Our process usually includes:
1. Detailed Gait and Movement Assessment
This helps us understand how your foot strikes the ground, how pressure is distributed, and what movement patterns may be contributing to your discomfort.
2. Customised Education
Knowing what’s going on makes a big difference. We take the time to explain what might be happening and what to expect—without the jargon or unnecessary complexity.
3. Tailored Movement and Strength Plans
Sometimes small changes—like improving ankle mobility or building strength in the arch—can take pressure off the heel. Our goal is to give you clear, simple actions that fit your lifestyle.
4. Hands-On Techniques
In some cases, targeted manual techniques or taping methods can help reduce irritation and support better movement.
5. Footwear and Insole Advice
We help you understand what type of footwear suits your foot structure, and whether a custom or off-the-shelf insert might be appropriate.
What You Might Not Hear Elsewhere
It’s common for people to be told to “rest,” “stretch,” or “get insoles”—but without looking at the root cause, these strategies can fall short.
In fact, too much rest can make things worse. Prolonged inactivity often leads to stiffness and weakness, which only increases the strain when movement resumes.
What’s more helpful is a movement-based approach that focuses on gradually restoring how the foot and leg function.
Why Some People Get Better and Others Don’t
We often meet individuals who’ve been living with heel discomfort for months—even years. They’ve seen other professionals, tried every type of insert, and still feel stuck.
What often makes the difference is having a clear plan based on movement, not just symptom relief.
Some of the most common reasons recovery doesn’t happen include:
- Focusing only on the site of discomfort
- Not addressing the strength or control of the surrounding muscles
- Wearing unsupportive shoes during daily activities
- Returning to high-impact activities too quickly
- Relying too heavily on passive treatments (e.g. massage, shockwave) without addressing movement
The Importance of a Whole-Body View
Your foot is part of a bigger system. Knee position, hip control, posture, and even how you breathe can all subtly influence how pressure is absorbed through the foot.
That’s why at Foot Focus, we consider how your body works as a unit—whether you’re walking around the house or running a marathon.
Everyday Habits That Can Help
While a personalised plan is always best, there are some simple strategies that might support heel comfort throughout the day:
- Wear supportive shoes with a slight heel drop (especially indoors)
- Limit barefoot time if discomfort is present
- Avoid sudden increases in walking or standing
- Include calf and ankle mobility work into your routine
- Use ice or rolling tools (like a frozen water bottle) after busy days
Should I Just Get an Injection or Surgery?
Some people consider corticosteroid injections or even surgery if the discomfort goes on for too long. While these may be helpful in some cases, they’re rarely the first or most effective solution.
Injections may reduce irritation temporarily, but they don’t address what’s causing the problem. Surgery, meanwhile, carries its own risks and often still requires rehab afterwards.
For most people, understanding movement patterns and making small, consistent changes brings the best long-term results.
When to Expect Improvement
While every situation is different, many people begin to feel the benefits of a personalised program within a few weeks. Lasting improvement tends to happen when:
- You follow a plan that builds gradually over time
- You stay consistent with simple exercises
- You listen to your body and adjust activity levels accordingly
- You learn how to spot early signs of overloading before it becomes a bigger issue
Final Thoughts
Heel discomfort can be frustrating and limiting—but it doesn’t have to be permanent.
Whether you’ve been dealing with it for a few weeks or much longer, there are often things that can be done to support better movement, reduce strain on the foot, and help you return to doing the things that matter most.
If you’d like to explore your options or understand what might be contributing to your heel discomfort, feel free to reach out to our team at Foot Focus Podiatry. Our aim is always to empower you with the knowledge and tools to feel more confident on your feet.
📞 Give us a ring on (01) 556 3662
📍 Find us in Mount Merrion & Finglas
And remember—motion is lotion. Let’s get you moving again.