There’s nothing quite like that sharp jab of pain first thing in the morning when your heel hits the floor. I know because I’ve seen it countless times in my clinic — from busy parents trying to keep up with kids to weekend warriors training for the Melbourne Marathon. Heel pain can really drag you down, turning even simple tasks like walking to the shops into a real chore.
Heel pain isn’t just “one thing.” It’s a broad term that covers discomfort under or around the heel bone, often called plantar heel pain or, more commonly, plantar fasciitis. Depending on what’s going on under the surface, the pain can be anything from a dull, nagging ache to a real corker — sharp, stabbing, and downright miserable.
In Australia, heel pain is one of the most common reasons people come through a podiatrist’s door. And it’s not just athletes or tradies who cop it. I’ve treated office workers who spend all day in unsupportive shoes, young dancers rehearsing for comps, and even retirees who love their daily beach walks but start noticing a niggle that won’t go away.
If there’s one thing I’ve learnt, it’s that understanding the cause and type of your heel pain is the key to sorting it out properly. A quick ‘she’ll be right’ attitude often leads to bigger problems down the track.
So, let’s start by breaking it down — what’s actually behind that pain? And when should you stop toughing it out and get some proper help?
(And trust me, seeing a podiatrist early can save you months of hobbling around like you’ve got a pebble stuck in your shoe.)
Common Causes and Symptoms of Heel Pain
When someone comes into my clinic complaining about heel pain, the first thing we do is dig into the why. You see, heel pain isn’t a one-size-fits-all condition. The cause can vary wildly depending on your lifestyle, footwear choices, activity levels, or even the surface you walk on — and trust me, the concrete footpaths of Melbourne suburbs like Essendon or Brighton don’t do your feet any favours!
Here’s a quick breakdown of the usual suspects behind heel pain:
| Condition | What Happens | Who It Commonly Affects |
| Plantar Fasciitis | Inflammation of the plantar fascia – the thick band connecting your heel to your toes. | Runners, retail workers, dancers, people with flat feet or very high arches. |
| Heel Spurs | Calcium deposits are causing a bony bump under the heel. | Often seen in people with longstanding plantar fasciitis. |
| Achilles Tendinitis | Swelling of the Achilles tendon at the back of the heel. | Netballers, footy players, and busy parents who jump back into exercise too quickly! |
| Bursitis | Inflammation of the fluid-filled sacs that cushion your joints. | Tradies, warehouse workers, anyone on their feet all day. |
| Stress Fracture | A tiny crack in the heel bone from repeated stress. | Long-distance runners, hikers, or anyone upping their training load too fast. |
How Heel Pain Feels
Every patient describes it a little differently. Some call it a “burning ache”, others say it’s like a “sharp knife” stabbing under their heel when they first stand up. Here are the classic signs:
- Morning Pain: That first step out of bed feels like stepping on broken glass.
- Pain After Rest: Sitting down for a bit, then standing up? Ouch again.
- Swelling and Tenderness: The heel might puff up or look a bit purple.
- Worsens With Walking: Hard surfaces like shopping centres or footy ovals can really stir things up.
- Gradual Build-Up: You might brush it off at first…until it gets bad enough that you’re limping.
Acute vs Chronic Heel Pain
It’s important to know whether your pain is acute (sudden and often linked to an obvious injury) or chronic (creeping up over time).
For example:
- A rolled ankle at Auskick could cause an acute injury.
- Wearing thongs all summer (guilty!) can gradually create chronic problems.
Pro tip: If your heel pain has hung around for more than a few weeks without improving — or keeps coming back — it’s time to get it properly assessed.
Why a Podiatrist Makes All the Difference
When you’re limping around with heel pain, it’s tempting to pop a couple of Panadol, pull on your comfiest runners, and hope for the best. But here’s the thing — not all heel pain is created equal. Without knowing the root cause, you’re really just papering over the cracks.
I see it all the time in the clinic. Patients tell me, “Monique, I thought it would just go away!” or “I went to the GP, but they weren’t sure what it was.” And it’s no wonder — while general practitioners are brilliant for many things, podiatrists specialise in the nitty-gritty of feet, ankles, and lower limbs.
Here’s why seeing a podiatrist (like myself at Well Heeled Podiatry) can be a real game-changer:
1. Specialised Training
Podiatrists spend years studying the complex structure of the foot and ankle. We know what healthy foot mechanics look like, and more importantly, what they don’t. At Well Heeled, I combine clinical examination with hands-on assessments like gait analysis, joint mobility testing, and footwear inspections — all the stuff that general check-ups often miss.
When I assess someone for heel pain, I’m looking at everything:
- How you stand
- How you walk (even how you push off your toes!)
- What shoes you wear day-to-day
- How tight your calf muscles are (you’d be amazed how often this matters)
It’s not just the heel — it’s the whole chain from your hips to your toes.
2. Advanced (and Gentle) Treatments
We’ve moved far beyond just telling people to “rest and ice it.” At Well Heeled Podiatry, we offer cutting-edge therapies like:
- Shockwave Therapy (great for stubborn plantar fasciitis)
- Foot Mobilisation Techniques (to free up stiff joints)
- Dry Needling (to ease chronic muscle tension)
- Custom orthotics made right here in Melbourne
- Targeted exercise programs to rebuild strength
And the best part? Surgery is always the last resort, not the first.
3. Long-Term Solutions, Not Band-Aids
It’s not enough to patch you up and send you off. We work together to:
- Strengthen your feet and ankles
- Correct underlying biomechanical issues
- Guide you on footwear (yes, you might have to rethink those old thongs)
I love when patients tell me, “I’m back to walking the dog around Albert Park without pain!” — that’s what it’s all about.
Heel pain isn’t something you should just ‘put up with’ — especially when professional help can get you moving freely again.
What to Expect at a Podiatry Visit for Heel Pain
Walking into a podiatry clinic for the first time can feel a bit daunting, but at Well Heeled Podiatry, we make sure it’s more like catching up with an old mate than sitting stiffly in a medical office. From the moment you arrive, you’re in safe hands.
Here’s what a typical heel pain consult looks like:
Your First Appointment: A Step-By-Step Timeline
| Step | What Happens | Why It Matters |
| 1. Warm Welcome and Chat | We’ll sit down and talk through your pain story — when it started, how it feels, what makes it worse. | Understanding your personal journey helps uncover hidden triggers. |
| 2. Gait and Footwear Assessment | You’ll walk back and forth while we video and analyse your gait. We’ll also check your shoes — the good, the bad, and the ugly! | Often the way you walk or what you wear on your feet is part of the problem. |
| 3. Hands-On Foot and Ankle Exam | We’ll feel for hotspots, check joint mobility, muscle strength, and flexibility. | To pinpoint the exact source of your pain (not just guess based on symptoms). |
| 4. Diagnostic Imaging (if needed) | If we suspect a stress fracture, heel spur, or deep tissue damage, we might refer for an X-ray or ultrasound. | To confirm what we see clinically and plan better treatment. |
| 5. Immediate Pain Relief Strategies | This might include taping, stretching advice, shockwave therapy, or even a quick foot mobilisation. | So you don’t walk out the door still in pain. |
| 6. Tailored Treatment Plan | A full roadmap, customised for you. May include orthotics, strengthening exercises, footwear advice, or therapy sessions. | To get you back to doing what you love, safely and steadily. |
What to Bring to Your Appointment
Here’s a quick checklist to help you get the most out of your visit:
- Your regular day-to-day shoes (even if they’re embarrassing — we’ve seen it all!)
- Sports shoes if you run, walk, or play sports
- A list of activities you enjoy (so we can factor them into rehab)
- A list of any previous treatments you’ve tried (good or bad)
- Medicare card or private health fund details if you have extras cover
Real talk: The sooner you seek professional help for heel pain, the quicker and easier it usually is to fix. Waiting it out often just means longer rehab later.
At Well Heeled, we don’t just slap a Band-Aid on — we create a plan to get you back to moving confidently, whether that’s tackling the Tan Track, chasing after grandkids, or simply getting through your workday without wincing.
No Referral Needed: Getting Help Quickly
One of the best things about seeing a podiatrist here in Australia? You don’t need a referral from your GP. You can simply pick up the phone, book online, and come straight in. No red tape, no mucking around.
I can’t tell you how many times patients say to me, “I didn’t realise I could have seen you weeks ago!” Often, they’ve spent precious time bouncing between doctors, waiting for scans, or trying out internet remedies — when what they really needed was a specialist who deals with feet every single day.
At Well Heeled Podiatry, we make it easy to get the help you need without the usual medical runaround.
Here’s how quick and simple it is:
- Call or book online — You don’t need a note from your doctor.
- Pick a time that suits you — We offer early mornings, late afternoons, and Saturday appointments to work around busy schedules.
- Turn up with your shoes, a smile, and your story — We’ll take care of the rest.
Fast Access Means Better Outcomes
In foot health, time matters. The longer you put up with heel pain, the more damage you can do. It’s a bit like ignoring a leak in the roof — small issues can quickly become major dramas if left untreated.
For example:
- Mild plantar fasciitis can often be settled in a few weeks with the right care.
- Leave it six months, and you could be facing chronic inflammation, nerve involvement, or compensatory hip and back problems.
Early diagnosis = quicker recovery = less downtime.
And because we’re a local Melbourne clinic, if you do need imaging, allied referrals, or even a surgical opinion, we’ve got a trusted network ready to support you — without long hospital waitlists.
Prevention: Keeping You on Your Feet
There’s a good Aussie saying: “An ounce of prevention is worth a pound of cure.” And when it comes to your feet, that couldn’t be truer.
I always tell my patients — your feet are like tyres on a car. You can’t expect them to keep you moving smoothly if you never check the pressure, rotate them, or deal with wear and tear. Prevention is the real secret to staying pain-free and active, whether you’re chasing the kids around the backyard, jogging along the Yarra, or just trying to survive a long workday on your feet.
Quick Checklist: Everyday Foot Care Tips
Here are simple things you can start today to look after your feet and stop heel pain in its tracks:
Wear the right shoes: Supportive footwear matters. Good arch support, a firm heel counter, and shock absorption are key. (Sorry — thongs and ballet flats don’t cut it for long days!)
Stretch it out: Tight calves and Achilles tendons pull on the heel and can fire up plantar fasciitis. A few calf stretches morning and night can work wonders.
Strengthen your foot muscles: Exercises like towel scrunches (gripping a towel with your toes) or balancing on one foot build strength and stability.
Rest and recover: If you’re upping your activity — whether it’s couch-to-5k or weekend hiking — factor in rest days to give your feet a break.
Listen to niggles early: Heel pain that “just” starts in the mornings can quickly become an all-day limp if you ignore it. Don’t tough it out — early intervention is quicker, cheaper, and easier.
Get your foot posture checked: Even if you’re not in pain yet, subtle issues like flat feet, high arches, or poor ankle stability can increase your risk down the track.
A Melbourne Story: Prevention in Action
One of my favourite prevention wins was a young teacher from Brunswick who came in after just one week of heel pain. Instead of ignoring it (like so many do), she booked straight in. We found tight calf muscles, poor shoe support, and early signs of plantar fasciitis. With a simple stretching plan, a pair of proper supportive shoes, and a tweak to her standing posture at work, she avoided full-blown injury altogether.
Six months later, she’s still pain-free — and absolutely stoked she acted early.
Moral of the story?
Don’t wait until you’re hobbling. Prevention keeps you in the game — pain-free and moving strong.
If heel pain is dragging you down, you don’t have to grit your teeth and just “soldier on.” I’ve seen first-hand how something that starts as a little niggle can quickly snowball into a real pain in the backside — not just physically, but emotionally too.
The good news? You don’t have to put up with it. With the right diagnosis, the right care, and a plan that’s built just for you, getting back on your feet is not only possible — it’s closer than you think.
At Well Heeled Podiatry, we’re here to listen, guide, and walk alongside you — whether you’re aiming to return to running, chasing the kids at the park, heading off on that long-awaited trip, or simply wanting to move without that constant reminder under your heel.
Every journey starts with a single step — even if that first step is a bit uncomfortable right now. Let’s make your next steps pain-free, strong, and confident.
Book your appointment today, and let’s get you back to living the life you love.
