Heel pain can be frustrating, especially if you love staying active. Conditions like plantar fasciitis can make every step uncomfortable, with research showing it reduces quality of life substantially.
The good news is you don’t have to give up your active lifestyle. With help from Lone Peak Foot & Ankle Clinic and experienced podiatrist Dr. Greg Brockbank, you can manage heel pain and keep moving without making things worse.
Before you decide how to stay active, you must understand what’s causing your heel pain. Your heel absorbs shock every time you take a step, making it vulnerable to overuse injuries and inflammation.
Plantar fasciitis affects up to 10% of the population, making it the leading cause of heel pain. It causes intense pain that’s often worse in the morning or after prolonged exercise.
Other common causes of heel pain include:
Wearing the wrong shoes also contributes to heel pain. Footwear that lacks support or doesn’t fit well can put extra stress on your feet, especially if you’re an athlete or engage in high-impact activities.
One of the best ways to stay active with heel pain is to focus on low-impact workouts. These exercises reduce strain on your feet while keeping you fit and strong. Examples include:
Swimming gives you a full-body workout that eliminates pressure on your heels.
Cycling (on a stationary bike or outdoors) strengthens your legs and improves cardio fitness without impacting your heels.
Water aerobics provides a fun way to build strength and endurance while benefiting from water’s natural cushioning.
Rowing machines engage your upper and lower body while minimizing foot impact.
Low-impact stretches improve flexibility and strengthen muscles that support your feet.
Keeping your tendons and muscles flexible makes movement easier and less painful, and regular stretching and strengthening exercises help reduce heel pain over time. Try these simple exercises:
Stand facing a wall, place one foot behind you, and push your heel toward the floor while keeping your back leg straight.
Use your toes to grip a towel or pick up small objects to strengthen foot muscles.
Sit down, pull your toes back toward you, and hold for 15–30 seconds.
Doing these exercises daily can improve foot stability and reduce pain with movement.
Staying active is important, but so is giving your feet time to recover. Overworking your heels can make the pain worse. If you feel discomfort, don’t push through it. Taking rest days prevents overuse injuries and lets your feet heal.
If your heel pain increases after activity, scale back your exercise routine or try movements that don’t aggravate your condition. Icing and elevating the heel can help with pain and inflammation after activity.
Your footwear plays a significant role in managing heel pain. Support footwear can prevent extra heel stress and keep you comfortable throughout the day. Look for:
Avoid completely flat shoes (like ballet flats), high heels, or sandals that lack support. If you need extra support, custom orthotics or shoe inserts can help.
Physical therapy may be a good option if your heel pain isn’t improving. A physical therapist can customize a plan that includes manual therapy, targeted stretches, and strengthening exercises to reduce pain and improve mobility.
If you have heel pain, listen to your body, take precautions, and enjoy staying active without discomfort. Call us today at Lone Peak Foot & Ankle Clinic in Draper and Orem, Utah, or schedule an appointment online for help staying active with heel pain.
