If you are experiencing heel pain and are unsure of the cause, it is important to see a doctor or podiatrist who can diagnose and treat your condition. Heel pain is a common problem that can be caused by a variety of factors.

Below is a chart that you can use to match your symptoms, and perhaps find out what is causing pain in the soles of your feet.

Knowledge is power and doing your own research is a great initial step, but contacting your podiatrist will always be the best option for diagnosis and treatment. It is important to get onto these issues as soon as possible to start the treatment process and prevent the ailment from getting worse.

Step Ahead Podiatry is ready to take your inquiries for a consultation on 03 9708 8626. Alternatively, you can find our contact form on our Contact Us page if you prefer written communication.

We look forward to hearing from you and helping you on your journey to recovery!

Heel pain symptoms, conditions, and treatments

We put together this heel pain condition chart so you could quickly see if your symptoms match a condition below. Bear in mind that this is not to be considered a diagnostic tool, but a reference to perhaps point you in the right direction before consulting with a professional.

The main causes of heel pain include:

CONDITION	SYMPTOMS	TREATMENT
Achilles tendinitis	Inflammation and swelling of the Achilles tendon. Warmth around the heel of the foot. Tenderness to the affected area. A tightness to the tendon, especially when climbing stairs. A slight bump felt along the tendon.	Resting the foot from use. Icing to reduce swelling. Compression bandage. Elevation of foot. Medication and Physical Therapy.
Haglund’s deformity	A bump on the back of the heel where the tendon meets the heel bone. Generally, on the outer side of the foot. Pain where the Achilles tendon meets the foot. A redness where the bump is situated. Some swelling in the back of the heel.	Footwear assessment Padding, heel raises. Arch supports, inserts, and orthotics. Heel pain exercises and stretches.
Heel bursitis	Difficulty walking and standing on toes. Warmth and tenderness to the area surrounding your heel. Swelling of the heel area.	Icing of the heel. Anti-inflammatory medication. Footwear assessment. Inserts and heel pads. Rest and elevation.
Heel spurs	Pin or knife-like pain under the heel when first standing in the morning. Pain decreases with use and movement. Possible bony lump where it is most tender. Inflammation and swelling toward the front of your under heel.	Resting affected heel. Cold packs and ice. Orthotics; shoe inserts. Stretching and physical therapy. Possible surgery.
Plantar fasciitis	Knife-like pain when first walking in the morning. Pain is worse after long periods of standing, walking, or when you get up from being seated. Possible bony lump where it is most tender. Pain decreases while the foot is rested. Foot pain after exercise. Swelling.	Stretching and physical therapy. Strapping of the foot by the podiatrist. Orthotics; shoe inserts. Controlled Ankle Motion Boot (CAM) aka Moon Boot. Night splint. Medication/injections. Shockwave Therapy (SWT)
Sever’s disease	Recognition of recent overuse, usually within sports. Is more common in adolescents. Heel pain when running or walking. Pain when pressure is applied to the back of the heel. Limping. Tendency to tiptoe.	Activity assessment and modification. Stretching and physical therapy. Heel pads or cups. Anti-inflammatory medication. Icing of the heel.
Stress fractures in the foot	Recognition of recent overuse, usually within sports. Bruising and tenderness at even a light touch. Swelling. Possible clicking or popping sounds when the foot is moved. Pain in the heel of the foot when bearing weight.	Controlled Ankle Motion Boot (CAM) aka Moon Boot. Physical therapy. Rest, ice, and elevation. Compression bandaging. Possible surgery in rare cases.
Tarsal tunnel syndrome (TTS)	Tingling or pins-and-needles in the bottom of the foot, toes, and heel. Burning feeling. Shooting pain, like that of an electric shock. Difficulty moving foot or toes. Weakness, and cramping.	Pain-relief medication. Orthotics. Compression bandaging. Rest, ice, and elevation. Corticosteroid injections. Orthoses (aka Braces or callipers) Possible surgery.

How can I prevent heel pain?

Prevention is always more preferable than treatment. Here are a few ways that may help avoid the risk of some conditions we have mentioned above:

Weight and Plantar Heel Pain

Diet Plan image for reducing heel pain risk

This article references many studies that shows how weight can lead to heel pain and other conditions like plantar fasciitis. The sole of the foot is often taken for granted as it does its grunt work for the body, yet when you experience heel and ankle pain, you can quickly take notice of how much a complication heel pain can cause to affect your day-to-day activities.

“Obesity affects not just the feet, but the entire lower kinetic chain, including the hips, knees and ankles. Research over the past 10 to 15 years shows there are three major ways in which obesity has a negative impact on the feet and lower extremities:

Higher foot pressures, gait alterations, changes in foot morphology and subsequent negative impacts on balance and mobility. Studies have shown that compensatory gait alterations are associated with obesity. Higher BMI was associated with reduced ability to move from a sitting to a standing position and with limited mobility in older patients. Other studies have shown the negative impacts of obesity on walking gait stability, and its association with increased forefoot width and higher plantar pressures during standing and walking.

Increased forefoot pain, and increased frequency or probability of specific foot conditions. Increased BMI has been shown to be strongly associated with non-specific foot pain in the general population and with chronic plantar heel pain in a non-athletic population. Another study postulated that structural changes in the feet of obese children produced discomfort that may hinder them from participating in physical activity. Other studies have shown increased prevalence of gout in obese people, as well as increased probability of tendinitis, plantar fasciitis and osteoarthritis.”

– An article from the Instituute for Preventative Foot Health explains the links between obesity and heel pain.

Exercise, Sports, and Heel Pain

The benefits of exercise are a known fact, but you need to know where to set your pace.

During exercise and sports, you need to be mindful of the stresses you put on your feet.

Impact Stress – This type of stress occurs when your feet hit the ground hard, such as when running or jumping. It can cause pain in the heel, arch, or ball of the foot.
Shear stress – This type of stress occurs when your foot slides across a surface, such as when playing tennis or basketball. It can cause blisters or calluses.
Compression stress – This type of stress occurs when your foot is squeezed, such as when wearing tight shoes or boots. It can cause pain in the toes or ball of the foot.
Torsional stress – This type of stress occurs when your foot twists, such as when playing soccer or football. It can cause pain in the ankle or midfoot.

Picture of football player injured with heel pain

Stretching before and after exercise or sports is often overlooked or skipped. But this can be a very beneficial practice to avoid foot injury. Stretches can also help with adjoining areas like stretching the calf muscle, which can be a factor in Achilles tendon issues.

Ill-fitting Footwear a Common Cause of Heel Pain

We all want comfortable footwear, well at least that may be our intention. But, when form wins over function, we can pay the price in foot and ankle pain.

The urge to choose the better-looking footwear over the best fit and most comfortable can be a hard urge to resist, especially with the brain convincing you that ‘they just need to be worn in’ excuse. This can be true in some instances but wearing them in will require wearing them a lot. And if you are wearing them a lot, then you want to be sure that is the case or expect trouble in the future.

Work boots or shoes are an important purchase for any person. Perhaps the most important when it comes to the health of your foot. You want footwear that will support the arch of the foot, and ankle, yet still be comfortable throughout the day.

Your foot is not always a stable size. Exercise or just a long day’s work on your feet can make short-term changes, and in the long-term pregnancy, weight gain and even aging can all be factors in your feet changing shape and size.

Women feet with one shoe high heel and the other sneakers

Gait Assessment from a podiatrist – Going to a podiatrist for a gait assessment can be a great investment even if you have no noticeable problems but want to make sure that you are choosing the right footwear for your specific feet. We all have differing needs, and footwear companies can only cater to the most general needs of the public. But, with an assessment from your podiatrist, they can advise on inserts, orthotics, or if you are one of the lucky ones, perhaps no suggestions at all with a healthy gait and standing stance.

Did you know that you can purchase footwear from most podiatry clinics?

Step Ahead Podiatry offers a collection of orthotics, inserts, pads/cushions, and of course, Archie thongs for the barefoot lover! You can check out our collection here

Situated in Mount Eliza, on the Mornington Peninsula, we are next to the beach and that means thongs are a staple of footwear in the area.

Thongs are fairly universal in not being great for the foot by having no arch support, this is where a brand we recommend, stock, and sell comes in to save the day.

Yes, this is a shameless plug, but we especially get a lot of good feedback from people who purchase our recommended thongs (Flip-flops), Archies.

They look just like your typical thong yet work like an orthotic with arch support. A simple, yet elegant solution to the potential damage of arch collapse and flat feet. Once you try these you will wonder how you ever did without them!

Enquire at out clinic on your next visit or call us today 03 9708 8626

Archies thongs or flip flops benefits image

Okay, plug over, but really… we do recommend them just for your health whether you buy from us or not.

Lastly, choose your footwear for purpose. You’re not going to wear heels while playing soccer, are you? Okay, this is extreme, but you get the point. If you are running, playing a sport, or trekking across the land, all these ideally require their own type of footwear. So, be sure to think on why you are getting the footwear, and for what activity and match that purpose.

When should I call a podiatrist if I have heel pain?

Podiatrist examining a foot at the clinic

The rule of thumb is when you are experiencing pain or discomfort, but we recommend getting on top of things well before then. With early intervention, you have a much better recovery path ahead, or even to make it in time for prevention altogether.

If you are in the Mornington Peninsula Region, Step Ahead Podiatry is happy to answer any queries you may have, or to book an assessment.

Is heel pain a sign of cancer?

I thought it might be a good idea to quickly address this, as I have seen it on the internet before. But no… it is very unlikely that heel pain will be a sign of cancer. A lesion or tumour is possible to form in that localized area which may create difficulties in catching the right diagnoses. But this would be quite rare compared to the general causes we see regularly

There are instances where it is possible to be misdiagnosed as described in this quote from a published article in the NCBI journal –

“Chronic plantar heel pain (CPHP) is one of the most common complaints of the foot requiring medical treatment. The most typical symptom of CPHP is pain under the medial heel during weight-bearing, and this symptom is therefore generally initially diagnosed as CPHP by clinicians. The current case study reports a female patient never-smoker with non-small cell lung cancer accompanied by calcaneal metastasis presenting as heel pain. The patient was initially diagnosed with CPHP without any imaging examinations. As there was no relief from the heel pain six months later, a foot X-ray was performed, which revealed a lesion of the calcaneus.”

This is why it is good to have imaging done at the time of inquiry if possible, and if not, to follow up if pain persists after a time.

The other cancer-related issue with your feet is with medication and treatment for cancer, the side effects of these treatments can sometimes include feet issues. So, it is worthwhile to keep aware of how your feet are doing during treatment and contact a podiatrist if you notice discomfort or pain.

Is heel pain a sign of diabetes?

It is possible, and more common to recognise in type 2 diabetes when it is possible to be undiagnosed for a time. Believing that the issue is just a case of plantar fasciitis for example.

High blood sugar levels can damage small blood vessels, slow the healing of foot injuries like cuts or ulcers, and possibly lead to nerve damage.

The link between diabetes and plantar fasciitis in particular is quite common among those affected with diabetes as a symptom of the disease.

It is important if you are diagnosed with diabetes to attend the Podiatrist on a 6 – 12 monthly basis, for preventative measures and education. Many people are unaware of the effect Diabetes can have on your feet. A diabetes foot check will include testing vascular and neurologic components. A comprehensive report can be sent to your General Practitioner to provide holistic care. Based on the results, we can suggest management and we will compare your annual results at each assessment.

General feet exercises that you can do at home

Here are a few exercises that are just general good practice for foot health. But, if you experience pain from doing any of these exercises, stop and seek medical advice.

All these exercises are great, but the best thing is to get your partner to give your feet a massage!

Tell them at the request of your podiatrist if it will help!

Toe raise, point, and curl – This three-part exercise will start to get your toes and feet moving. Sit in a straight-backed chair with your feet flat on the floor. Raise your toes as high as you can, then point them straight ahead. Finally, curl them under as far as you can. Repeat this sequence 10 times.
Toe extensions – This stretch is good for preventing or treating plantar fasciitis, which causes heel pain. Sit in a straight-backed chair with your feet flat on the floor. Cross one foot over the opposite knee and pull your toes back toward your shin until you feel a stretch in the arch of your foot. Hold for 15-30 seconds and repeat 2-4 times.
Toe Curls – This exercise strengthens the muscles in the bottom of your feet. Sit in a straight-backed chair with your feet flat on the floor. Place a towel on the floor in front of you and use your toes to scrunch it up into a ball. Hold for 5 seconds, then release and repeat 10 times.
Tennis Ball Roll – This exercise helps relieve tension in the muscles of your feet and can be especially helpful if you have plantar fasciitis or heel spurs. Sit in a straight-backed chair with your feet flat on the floor. Place a tennis ball under one foot and roll it back and forth from heel to toe for 1-2 minutes, then switch to the other foot.

Toe raise, point, and curl – This three-part exercise will start to get your toes and feet moving. Sit in a straight-backed chair with your feet flat on the floor. Raise your toes as high as you can, then point them straight ahead. Finally, curl them under as far as you can. Repeat this sequence 10 times.
Toe extensions – This stretch is good for preventing or treating plantar fasciitis, which causes heel pain. Sit in a straight-backed chair with your feet flat on the floor. Cross one foot over the opposite knee and pull your toes back toward your shin until you feel a stretch in the arch of your foot. Hold for 15-30 seconds and repeat 2-4 times.
Toe Curls – This exercise strengthens the muscles in the bottom of your feet. Sit in a straight-backed chair with your feet flat on the floor. Place a towel on the floor in front of you and use your toes to scrunch it up into a ball. Hold for 5 seconds, then release and repeat 10 times.
Tennis Ball Roll – This exercise helps relieve tension in the muscles of your feet and can be especially helpful if you have plantar fasciitis or heel spurs. Sit in a straight-backed chair with your feet flat on the floor. Place a tennis ball under one foot and roll it back and forth from heel to toe for 1-2 minutes, then switch to the other foot.

Step Ahead Podiatric Clinic

We hope that we were able to help you figure out what might be the cause of your heel pain. If you are still unsure, or perhaps this has confirmed your suspicions, we would love to hear from you and help you on your way to recovery!

Step Ahead Podiatry is located in Mount Eliza, along the Mornington Peninsula of Victoria.

Please feel free to Book an Appointment or contact us via our contact form or call us on 03 9708 8626

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Understanding Heel Pain: Causes, Symptoms, and Treatment Options