Exercises to Relieve Heel Pain

Let’s face it — heel pain can be a real drag. Whether it’s stabbing you first thing in the morning or flaring up after a jog, it can turn everyday tasks into a chore. I’ve seen it countless times in clinic, from tradies in steel caps to teachers standing all day on hard floors. The good news? With the right exercises and care, you can take meaningful steps (literally!) to reduce discomfort.

I’ve spent over a decade helping people walk pain-free, and I’ve learned that understanding what’s causing your heel pain is just as important as knowing how to treat it. So before we jump into exercises, let’s unpack the common culprits behind that dreaded ache.

Why Does Your Heel Hurt?

Here’s a look at the usual suspects I treat regularly at Well Heeled Podiatry in Melbourne.

1. Plantar Fasciitis

This is hands down the most common cause I see — especially in runners, retail workers, and parents chasing toddlers.

• What it feels like: Sharp pain under your heel, often worse in the morning or after long periods sitting. Think of it like a rubber band that’s overstretched overnight.
• Real-world example: A mum from Brighton came in last month unable to manage school drop-offs without limping. Her plantar fascia was inflamed from barefoot walking on tiles. Sound familiar?

2. Heel Spurs

These bony growths form on the bottom of the heel. They often tag along with plantar fasciitis.

• Symptoms: Aching or stabbing pain when standing or walking, especially on hard surfaces like shopping centre floors.
• Tip: Just because an X-ray shows a spur doesn’t mean it’s causing your pain — clinical assessment matters more.

3. Achilles Tendinitis

This one’s common in sporty types and gym goers.

• Pain location: At the back of the heel, especially in the morning or after a workout.
• Insight from clinic: Dancers and footy players are especially prone when they ramp up training without stretching properly.

4. Heel Bursitis

Inflammation of the fluid-filled sac (bursa) behind your heel. Often linked to footwear.

• Telltale signs: Tenderness and swelling where your shoes rub. I once treated a nurse who thought she had a blister — turned out it was bursitis from new joggers with a rigid heel counter.

5. Tarsal Tunnel Syndrome

Think of it as the foot’s version of carpal tunnel.

• Symptoms: Tingling, burning, or numbness in the sole, often misdiagnosed as plantar fasciitis.
• Who it affects: I see this more often in people with flat feet or those with jobs requiring standing on concrete all day.

6. Stress Fractures

Tiny cracks in the heel bone, often from overuse.

• Who’s at risk: Long-distance runners or those suddenly increasing activity. I had a patient training for the Melbourne Marathon who ignored early signs — by the time he came in, rest was non-negotiable.

7. Rheumatoid Arthritis & Gout

Both can cause heel pain — especially early in the morning or after flare-ups.

• Symptoms: Swelling, stiffness, and pain.
• Clinical note: If the pain moves from joint to joint or is associated with redness and heat, blood tests may be in order.

8. Peripheral Neuropathy

Often seen in people with diabetes.

• What to look for: Burning, tingling, or numbness in both feet.
• Important: Always seek professional advice if you have diabetes and develop heel pain. Your risk of complications is much higher.

Simple Exercises That Actually Help Heel Pain

When heel pain starts to interfere with daily life — whether it’s walking the dog around Albert Park or standing through a shift at The Alfred — targeted movement can make a huge difference. I’ve seen patients limp into clinic and walk out straighter after just a few weeks of consistent, guided rehab. These are the exact exercises I prescribe in clinic every day.

Each exercise below is chosen for a reason — to release tension, improve mobility, and rebuild strength without pushing through pain.

1. Plantar Fascia Release with a Trigger Ball or Spiky Ball

Purpose: Releases tightness and improves blood flow through the plantar fascia.

How to do it:

1. Sit in a chair and place a trigger ball under your arch.
2. Roll it back and forth from heel to toes for about 2–3 minutes per foot.
3. Focus gently on any tight or “gritty” spots.

Top Tip:
Keep a spiky ball under your desk at work. I’ve got patients who do this during Zoom meetings and swear it saves them!

2. Calf Raises – Bilateral and Single Leg

Why it helps: Strengthens the calf complex (gastrocnemius and soleus), which reduces load on the heel.

Double-Leg Calf Raise:

1. Stand with both feet flat, toes facing forward.
2. Slowly rise up onto your toes.
3. Pause briefly at the top, then lower with control.
4. Repeat 10–15 reps × 2–3 sets.

Progression: Single-Leg Calf Raise

• Start with one leg at a time for a more targeted load.

Common mistake: Rushing the movement. The slower you go, the more control you build.

Clinician’s Note:
This one is gold for tradies and runners. Just go steady if you’re recovering from Achilles tendinitis — too much too soon can flare things up.

3. Wall Calf Stretch (Gastrocnemius & Soleus)

Purpose: Releases tension in the posterior chain, especially the tight calf muscles that pull on the heel.

How to do it:

1. Face a wall, place both hands on it.
2. Step one foot back — keep the heel flat and the leg straight.
3. Bend your front knee to feel a stretch in the back leg.
4. Hold for 30 seconds, switch legs. Repeat twice each side.

Variation:
To target the soleus, slightly bend the back knee while keeping the heel down.

4. Toe Extension Stretch Against the Wall

Great for: Plantar fasciitis flare-ups or those who feel stiffness under the arch.

1. Place the toes of one foot up against the wall, heel on the ground.
2. Gently lean your body forward until you feel a stretch along your arch and toes.
3. Hold 20–30 seconds, repeat 2–3 times each side.

When to do it: First thing in the morning or after sitting for a while. This one helps those nasty “first step” pains.

5. Foot Flexing and Pointing

Purpose: Builds foot mobility and neural glide.

How to do it:

1. Sit down with your legs extended in front.
2. Flex your feet, pulling toes back toward your face.
3. Then slowly point them away.
4. Repeat 10–15 reps × 2 sets.

Good for: People with flat feet or early signs of plantar fasciitis. It also helps if you’ve been in rigid shoes (like steel caps) for long hours.

6. Ankle Circles

Why it matters: Promotes ankle mobility and circulation.

1. Sit or lie down.
2. Lift one foot slightly off the ground.
3. Rotate your ankle 10 times clockwise, then 10 anti-clockwise.
4. Switch feet and repeat.

Personal Tip:
I often suggest patients do this during TV ad breaks. It’s simple but very effective over time.

Exercise Routine Summary (Weekly Planner)

Day	Exercises
Mon–Fri	Calf Raises (2–3 sets), Plantar Fascia Roll (2 mins), Toe Stretch (1–2 sets)
Every day	Foot Flex & Pointing, Ankle Circles (before bed or when seated)
Sat–Sun	Calf Stretching + Trigger Ball Release (focus on recovery & tension reset)

How Long Before You Feel Relief?

• Mild pain: Often improves within 2–3 weeks with consistent daily effort.
• Moderate-severe: May take 6–8 weeks to rebuild strength and reduce inflammation.
• If there’s no improvement by week 4, it’s time to book a consult. Heel pain can be stubborn — especially when it’s been around for months.

Why Footwear Can Make or Break Your Heel Pain

I can’t tell you how many times someone has walked into the clinic in pain… and walked out 50% better just from swapping their shoes. It’s that powerful. The right footwear supports your natural gait, cushions your joints, and prevents your heel from taking a beating.

On the flip side? Thongs, worn-out runners, and narrow dress shoes are repeat offenders when it comes to heel pain — especially here in Melbourne, where fashion and function often clash.

The Wrong Shoes: Silent Saboteurs

Here’s what I see most often triggering or worsening heel pain:

• Flat, unsupportive shoes (like Converse or ballet flats) – no arch support leads to overstretching of the plantar fascia.
• High heels – shorten the Achilles and load the forefoot, often flaring up pain at the back of the heel or under the arch.
• Old runners – after 9–12 months, most running shoes lose their shock absorption, even if they still “look fine.”
• Thongs – let’s be real, they’re comfy for a beach stroll, but terrible for prolonged walking. Zero support. I see this every summer.

The Right Footwear: What to Look For

Here’s a simple checklist I use when helping patients find better shoe options:

Feature	What to Look For	Why It Helps
Arch support	Firm and contoured (try pressing with your thumb)	Supports the plantar fascia and distributes load
Heel cushioning	Slightly elevated heel (10–12mm drop), firm heel counter	Reduces pressure under the heel bone
Torsional stability	Shoe shouldn’t twist easily through the midsole	Keeps your foot aligned and reduces overstrain
Good fit	Half a thumb width at the toe, snug at the heel	Prevents slippage and overcompensation
Activity-specific design	Shoes designed for running, hiking, netball, etc.	Matches the load and motion of the activity

Common Mistake: Buying shoes based on brand alone. Just because it’s expensive doesn’t mean it’s supportive.

Local Tip: Get Your Feet Measured (Properly!)

Pop into a proper sports shoe store or see your podiatrist for a fitting — especially if it’s been more than a year. Your foot shape can change with pregnancy, weight gain/loss, or injury.

I’ve seen so many patients wearing shoes a full size too small — particularly older women or people with bunions. No wonder they’re sore.

When to Consider Orthotics or Inserts

Not everyone needs orthotics. In fact, I often see patients improve without them. But in some cases, they’re the missing piece — particularly when:

• You have a structural foot issue (flat feet, very high arches, etc.)
• Your heel pain doesn’t settle with stretching and footwear change
• You’re a high-volume walker, runner, or shift worker

Custom orthotics can offload pressure points and correct faulty mechanics. I always ensure they’re made based on a full assessment — not just a scan in a shopping centre.

Melbourne Brands I Often Recommend

For patients in my local area, here are some brands I trust and regularly recommend:

• Asics Gel Nimbus or Kayano – great for runners or teachers on their feet all day.
• New Balance 860 – solid arch support, fits wider feet well.
• Frankie4 and Bared Footwear – stylish options with built-in support (especially good for workwear).
• Hoka One One – maximal cushioning, perfect for walkers with joint pain.
• Revere or Vionic sandals – for summer support without looking daggy.

Why Rest Isn’t Lazy — It’s Part of the Treatment

If there’s one message I repeat on the daily: rest is not doing nothing — it’s doing something powerful. Your feet work hard for you. They hold up your body weight every single day, absorb shock, help you balance, and keep you moving. When they’re hurting, they need more than just a break — they need smart, strategic rest.

I often tell patients that ignoring pain and “just pushing through” is like driving with a flat tyre and wondering why the car won’t go straight.

Know the Signs Your Heel Needs a Breather

You need to pull back if you’re experiencing:

• Sharp or stabbing pain first thing in the morning
• Swelling or bruising around the heel
• Pain that worsens with walking or standing throughout the day
• Tenderness after activity (like sports, long walks, or working on your feet)

I once treated a barista who’d been limping through 8-hour shifts at a bustling CBD café — she thought she just had a “tight arch”. Turns out she had a stress reaction in her heel. Two weeks of relative rest and modified activity turned things around completely.

Practical Rest Strategies That Don’t Just Mean ‘Lying Down’

Rest doesn’t mean you have to put your life on hold — but you do need to tweak your load and be a bit more foot-savvy.

Here’s what I recommend:

Rest Tool	How to Use It	Why It Helps
Ice bottle rolling	Freeze a water bottle, roll it under the heel for 5–10 minutes	Reduces inflammation, eases sharp morning pain
Elevation	Rest with your feet above hip height (e.g., on the couch)	Decreases fluid pooling and swelling
Compression socks	Wear during or after activity	Boosts circulation and reduces fatigue
Load modification	Swap out aggravating activities (e.g., pavement running) for low-impact ones (e.g., cycling, swimming)	Allows healing without total inactivity
Rest days	Plan them just like workouts	Prevents overuse and gives the body time to repair

Recovery Isn’t Just Physical — Nutrition and Hydration Count Too

It might sound obvious, but your tissues need fuel to heal.

• Eat enough protein — it supports collagen repair in tendons and fascia.
• Stay hydrated — dehydrated tissue is less elastic and more injury-prone.
• Consider anti-inflammatory foods like berries, leafy greens, salmon, and turmeric.

You don’t need a fancy supplement — just solid, consistent meals. A good brekkie, plenty of water, and reducing processed food can go a long way. I always remind patients: healing happens between treatments, not just during.

Stress & Sleep Also Matter

It’s not just your body that needs to slow down — your nervous system does too. Chronic stress keeps your body in fight-or-flight mode, which delays healing.

If you’re tossing and turning at night or feeling constantly wound up, it could be adding to your pain. Even 5 minutes of deep breathing before bed or switching off the phone 30 minutes earlier can help improve sleep quality — and better sleep equals faster tissue repair.

When It’s Time to See a Podiatrist

Here’s the truth: heel pain isn’t always straightforward. I see plenty of people who’ve Googled, stretched, iced, rolled — and they’re still limping into the clinic months later. That’s because not all heel pain is created equal, and sometimes, the underlying issue is more than just tight calves or a strained plantar fascia.

Seeing a podiatrist isn’t a last resort — it’s a smart step if you want a proper diagnosis, targeted treatment, and a plan that actually works for your foot type and lifestyle.

What Happens in a Consultation?

At Well Heeled Podiatry, here’s what a heel pain assessment typically includes:

1. Detailed history – We’ll chat about your symptoms, activity levels, work demands, shoe choices, and any other medical issues (like diabetes or arthritis).
2. Physical exam – I’ll assess your foot posture, joint mobility, muscle tension, nerve sensitivity, and alignment through the ankle, knee and hip.
3. Walking analysis – Often done barefoot and in shoes. I look at how your foot strikes the ground and how that affects your heel load.
4. Imaging if needed – We might refer for an ultrasound or X-ray if we suspect something more complex like a stress fracture, heel spur, or nerve entrapment.

Why It Matters: Tailored Treatment = Faster Results

Once we know what we’re dealing with, your treatment plan is built around you — not just generic advice from the internet.

Some treatment options we offer at Well Heeled include:

• Foot mobilisation therapy – Gentle joint adjustments that improve mobility and reduce tension through the midfoot and heel.
• Shockwave therapy – A real game-changer for chronic plantar fasciitis and Achilles tendinitis. Most patients feel relief within 3–5 sessions.
• Dry needling – Helps with stubborn muscle tightness or trigger points contributing to heel stress.
• Custom orthotics – Not just insoles — these are designed based on your exact foot shape and mechanics. Great for persistent pain or recurring issues.
• Hands-on release work – A combination of soft tissue work and guided stretching to relieve tension and promote circulation.

Local Knowledge Counts

Heel pain feels different if you’re:

• A nurse at the Royal Melbourne on your feet 12 hours a shift
• A ballet dancer training at the Victorian College of the Arts
• A retiree enjoying walks along Elwood Beach
• A footy player pushing through pre-season training in boots that don’t fit quite right

As someone who’s grown up, trained, and worked across Melbourne, I know what your feet go through in this city. And I tailor every treatment plan to fit your daily reality — not just textbook advice.

When Should You Book?

Don’t wait if:

• You’ve had heel pain for more than 2–3 weeks and it’s not improving
• The pain is interfering with work, sleep, or exercise
• You notice swelling, numbness, or a change in foot shape
• You have a history of diabetes, autoimmune conditions, or previous injuries

Final Thoughts: Every Step Counts

Heel pain can creep in quietly — a bit of tightness in the morning, a twinge during a walk, maybe a dull ache at night. But left unchecked, it can snowball. I’ve seen people stop exercising, withdraw from social activities, and even change jobs — all because of foot pain.

Here’s the good news: most heel pain is treatable. With the right exercises, proper shoes, a little rest, and — if needed — professional help, you can get back to walking, running, dancing, and chasing after the kids without wincing.

Quick Checklist: What You Can Do Today

• Try the exercises (especially the plantar fascia release and calf raises)
• Swap to supportive, activity-appropriate footwear
• Rest smart — use ice, elevate, reduce high-impact load
• Stretch daily — wall calf stretch and toe extension are musts
• Track your symptoms — jot down what improves and what aggravates
• Seek help early — don’t wait for the pain to become chronic

Your Feet Carry You Through Life — Look After Them

Heel pain is frustrating, but it’s also a signal. Your body’s asking for help. Listen to it early, act gently but consistently, and you’ll be surprised how quickly things can turn around.

And if you’re stuck or unsure what’s really going on — that’s what I’m here for. I’ve spent years helping people walk pain-free, often when other approaches haven’t worked. Whether you’re a parent, a dancer, a runner, or just someone who’s sick of that first step hurting in the morning — there is a way forward.

Need Support?

If you’re in Melbourne and struggling with ongoing heel pain, feel free to book an assessment with me at Well Heeled Podiatry. I’m always happy to help you get back on your feet — comfortably and confidently.