Have you ever hopped out of bed, only to wince as your heel hits the floor? That first step of the day feels like you’ve trodden on a Lego brick hidden in the carpet—sharp, stabbing, and totally out of the blue.
If this sounds familiar, you’re not alone. One of the most common complaints we see in the clinic, especially among active adults and parents chasing toddlers around barefoot on timber floors, is morning heel pain. That pain often settles once you’ve walked around a bit—but it comes back after sitting at your desk or driving home from work.
I remember a local mum who came in after months of trying to “walk it off”. She assumed it was just part of being busy and barefoot all day. But when she finally came in, she had a textbook case of a heel spur and plantar fasciitis. We started treatment straight away—and in a few short weeks, she was back to walking the dog along Hampton Beach without hobbling.
That kind of pain is never “just tired feet.” It’s your body waving a red flag. And often, the root of it is something called a heel spur or plantar fasciitis.
What’s Really Happening in Your Heel?
Heel pain is often blamed on a heel spur, but the real culprit is usually plantar fasciitis—an irritation or micro-tearing of the thick band of tissue (called the plantar fascia) that runs along the bottom of your foot.
Think of the plantar fascia like a shock-absorbing bowstring. It connects your heel bone to your toes and helps support your arch. When that tissue gets overloaded or overstretched—whether from poor footwear, flat feet, or just being on your feet too long—it becomes inflamed. That inflammation causes a deep, gnawing or stabbing pain in the heel or arch, especially after rest.
You might also have a heel spur, which is a bony outgrowth that forms where the plantar fascia pulls on the heel bone. But here’s the kicker—heel spurs themselves don’t usually cause pain. It’s the inflamed tissue around them that does. So even if your X-ray shows a spur, it’s the soft tissue that’s crying out for help.
Here’s a quick checklist:
| Symptom | Common in Heel Spurs / Plantar Fasciitis? |
| Sharp heel pain when you first step out of bed | Yes |
| Pain that improves after walking a bit | Yes |
| Sore arch or heel after sitting down | Yes |
| Swelling or tenderness at the bottom of the heel | Often |
| Pins and needles or burning | Usually not – this may suggest nerve involvement |
If you’re ticking off a few of these, it’s time to look at what’s really going on.
The Pain Puzzle: What Causes Heel Spurs?
Let’s be clear—your heel didn’t just wake up one day and decide to hurt. Heel spurs and plantar fasciitis are usually the result of a buildup of strain over time, not a sudden injury. Most people don’t remember doing anything drastic. It’s the small, repeated stresses—week after week, month after month—that finally push your body past its limit.
Here are the most common culprits we see in clinic:
Overuse or Sudden Increase in Activity
Jumping into a new exercise regime, walking longer distances, or just chasing the kids more often on hard floors (especially barefoot) can all overload the plantar fascia. We often see this in patients who have taken up couch-to-5K programs or started walking laps at Westfield without building up slowly.
Unsupportive Footwear
Thongs, ballet flats, or worn-out runners can spell trouble. Even some popular brands marketed as “good for your feet” fall short when they lack proper arch support. I had a patient training for the Mother’s Day Classic in old runners—by week three, she was limping. We changed her footwear, added treatment, and she finished the event pain-free.
Tight Calf Muscles & Poor Flexibility
Tight calves put a constant tug on the heel and arch. It’s like walking with a short elastic band that’s always under tension. Combine that with stiff ankles or limited big toe movement, and you’ve got a recipe for inflammation.
Flat Feet, High Arches & Poor Foot Mechanics
Whether your arches collapse inwards or stay too rigid, both extremes can overstress the plantar fascia. Some people are born with poor biomechanics; others develop them due to injuries or muscle imbalances. That’s why we always look at how your whole foot and leg work together, not just the heel.
Long Hours Standing
Nurses, tradies, teachers—we see many people whose jobs keep them on their feet all day. Even with good shoes, the sheer amount of time standing or walking can cause cumulative damage.
Common Risk Factors Table
| Risk Factor | How It Affects Your Heel |
| Flat feet or high arches | Alters load through the plantar fascia |
| Poor footwear | Reduces shock absorption and support |
| Increased weight | Adds load to the arch and heel |
| Tight calves | Increases strain at the heel insertion |
| Hard floors (e.g. concrete, tiles) | Amplify foot fatigue and fascial tension |
| Prolonged standing | Reduces rest and recovery for fascia |
Real Talk: Why Home Remedies Alone Often Aren’t Enough
Let’s be honest — heel pain has a sneaky way of dragging on. You stretch a bit, wear comfier shoes, maybe roll a frozen water bottle under your foot after work… and for a while, it helps. But then the pain comes back. Sometimes even worse than before.
I’ve had countless patients tell me they “tried everything”—YouTube stretches, pharmacy insoles, massage guns. And while those things can give short-term relief, they rarely fix the root of the problem. That’s because plantar fasciitis and heel spur pain aren’t just about sore feet — they’re about how your feet are moving, absorbing force, and recovering.
Here’s why your heel might still be hurting, despite your best DIY efforts:
1. You’re Treating the Symptom, Not the Cause
I once treated a local runner who iced daily and switched to “orthotic-style” shoes. The pain eased, but never fully left. When we assessed her, we found tight calves, restricted big toe movement, and an awkward gait putting repeated strain on her heel. Until we addressed those biomechanical issues, she was just spinning her wheels.
2. You Might Be Doing the Wrong Type of Stretching
Generic stretches can backfire. Pulling too hard on an already inflamed fascia might flare it up further. At Well Heeled, we tailor stretches to your foot type and flexibility—it’s never one-size-fits-all. Sometimes gentle nerve glides or deep calf releases are more effective than a brute-force toe pull.
3. Rest Alone Doesn’t Work
Plantar fasciitis isn’t like a bruised heel that simply needs time off. The fascia needs load — but the right kind of load. This is where targeted strengthening comes in, especially for the foot’s smaller stabilising muscles, which are often weak and underused.
4. Your Footwear Could Be Undermining You
We still see people come in wearing high street “comfort” brands with memory foam soles that look good but don’t offer structure or support. If your shoes are collapsing under your arches, they’re fuelling the problem.
Heel Pain Myths – Busted!
| Myth | Reality |
| “Heel spurs cause all the pain” | The spur may be there, but it’s usually the inflamed fascia causing the pain |
| “It’ll go away if I rest long enough” | Rest helps early on, but long-term healing needs movement and strength |
| “Only overweight people get it” | Nope — we treat slim, fit, and athletic patients all the time |
| “I need surgery to fix it” | Less than 5% of people ever need surgery — modern podiatry is very effective non-surgically |
What We Do at Well Heeled Podiatry That Makes the Difference
We’ve seen hundreds of cases of heel pain walk through the doors of our Hampton clinic—literally. Some patients come in limping, others have tried everything under the sun before finding us. And while no two feet are the same, one thing is always true: getting the right diagnosis is half the battle.
At Well Heeled Podiatry, we go far beyond a quick poke and a prescription. Our approach is thorough, hands-on, and backed by years of clinical experience. Here’s how we help people finally turn the corner with chronic heel pain.
A Full Biomechanical Assessment – Not Just “Looking at Your Feet”
You might have heard “plantar fasciitis” thrown around before, but to treat it properly, we need to understand why your fascia is under strain in the first place. That’s where our assessment begins:
Your Heel Pain Assessment Includes:
| Step | What We Look At | Why It Matters |
| Walking analysis | How your feet move when you walk (gait) | Helps identify excessive pronation, foot instability, or compensation patterns |
| Foot posture | Arch height, heel alignment, foot flexibility | Reveals structural factors that could be driving pain |
| Range of motion testing | Ankles, big toe, subtalar joint | Stiff joints lead to poor shock absorption and fascial strain |
| Muscle testing | Strength of foot, calf, hip and glute muscles | Weakness in these areas can overload the plantar fascia |
| Footwear review | We’ll assess the support and structure of your current shoes | Many “good” shoes are actually doing more harm than good |
A Personalised Plan — No Cookie Cutter Fixes
There’s no one-size-fits-all solution to heel pain. That’s why your treatment plan is tailored specifically to your foot type, your lifestyle, and your goals. Whether you’re a weekend netballer, a tradie on concrete all day, or just want to walk to the café without hobbling, we’ll map out a plan that suits you.
A few questions we’ll always ask:
- Do you walk barefoot at home? (Tip: socks on polished floorboards are a common offender!)
- Do you do any activities involving sudden foot movements like dancing, tennis or HIIT?
- How long has the pain been going on?
- What have you already tried—and what helped, even slightly?
Monique’s Note:
“We’ve helped everyone from local hairdressers and yoga teachers to high-performance teenage athletes. The key is not just knowing the diagnosis, but understanding how you got here. That’s how we stop it coming back again.”
Treatment Options That Actually Work – What’s Worth Trying and What Isn’t
By the time many people see us for heel pain, they’ve already googled themselves into a rabbit hole of gadgets, gimmicks, and generic stretches. The truth? Some treatments are gold — others are just a waste of time (and money).
Here’s what actually works — backed by clinical results, modern evidence, and years of hands-on success at Well Heeled Podiatry.
Our Top Heel Pain Treatments
| Treatment | Why It Helps | How It’s Used |
| Shockwave Therapy | Stimulates healing and reduces inflammation | 3–6 weekly sessions; 70–80% success rate for chronic cases |
| Foot Mobilisation Therapy | Restores normal joint movement to reduce stress on fascia | Weekly hands-on treatment + take-home exercises |
| Dry Needling | Releases tight muscle bands and reduces pain sensitivity | Often used in combination with mobilisation or massage |
| Prolotherapy Injections | Stimulates ligament healing by creating a controlled inflammatory response | Great for stubborn cases where other options haven’t worked |
| Orthotic Therapy | Redistributes pressure and corrects poor foot mechanics | Custom orthotics or prefabricated devices depending on your foot type |
| Taping | Provides immediate support and symptom relief | Applied in-clinic and taught for home use |
| Manual Therapy & Deep Tissue Release | Loosens tight calves, plantar fascia, and intrinsic foot muscles | Includes hands-on massage and tool-assisted release |
| Exercise Rehabilitation | Builds long-term strength and resilience | Tailored foot and calf programs with load progression |
| Footwear Prescription | Makes sure your shoes support your treatment (not sabotage it) | Includes footwear review and recommendations — we’ll even tell you what to avoid |
A Realistic Treatment Timeline
| Week | What You’ll Experience |
| Week 1–2 | Pain relief begins, especially with taping and footwear changes |
| Week 3–4 | Shockwave/dry needling starts to settle inflammation; mobility improves |
| Week 5–6 | Strengthening kicks in; pain reduces under higher loads (e.g. longer walks) |
| Week 7–8+ | Focus shifts to preventing re-injury; gradual return to exercise, sport or work boots full-time |
Chronic cases (6+ months of pain) may need more intensive care or combined therapies — and more patience. But most patients see major progress in 6–10 weeks.
What Doesn’t Work (Long-Term)
- Rolling your foot on a frozen water bottle (helpful short-term, not a solution)
- Arch supports from the chemist (they rarely match your foot shape)
- Over-the-counter anti-inflammatories (temporary only)
- Wearing thongs with “memory foam” (zero support, despite the cushioning)
- Just “waiting it out” (inflammation often worsens without intervention)
You Don’t Have to Live with Heel Pain
Heel spurs and plantar fasciitis can feel relentless — that dull ache, the sharp morning sting, the way it chips away at your energy and mood. But here’s the truth: you don’t have to just put up with it.
At Well Heeled Podiatry, we’ve helped hundreds of patients move past that pain — not just with band-aid solutions, but with genuine healing. We do it with a mix of clinical precision, hands-on care, and a real understanding of what day-to-day life in Melbourne puts your feet through.
Whether you’re pounding the pavement in Hampton, wrangling little ones barefoot on hardwood floors, or standing on concrete for 10 hours a day — your feet deserve support. And so do you.
Ready to Get Back on Your Feet?
Here’s what you can do today:
Book a biomechanical assessment
Bring your everyday shoes to your appointment
Be ready to start small — and improve steadily
Don’t wait six more months hoping it’ll go away
The sooner we start, the sooner you can walk, run, work or rest without that nagging pain slowing you down.
You’re in Good Hands
With advanced therapies like Shockwave, Dry Needling, Foot Mobilisation, and custom orthotic solutions — we don’t guess. We assess, we treat, and we support you every step of the way.
If heel pain has been dragging you down, I’d love to help you walk pain-free again. Let’s take that first step — together.
