Heel Pain Canberra
Causes, Relief, and What Not to Do
(Especially If You’re Limping Around Hoping It’ll Just Disappear)
Let’s be real: heel pain is that annoying guest who overstays their welcome. One minute your foot is fine, the next, you’re Googling “why does my heel hurt when I walk?” at 2am.
Whether it’s a sudden stab, a slow burn, or a weird mystery ache, heel pain is ridiculously common—and the internet has a lot of questions about it. So, let’s break it down and give your foot (and your search history) some relief.
Why Did My Heel Suddenly Start Hurting?
Heel pain can come out of nowhere—or so it seems. Some of the most common culprits include:
Plantar fasciitis (the Beyoncé of heel pain: famous, misunderstood, and everywhere)
Heel bursitis (inflammation of the little fluid-filled cushions in your foot)
Stress fractures from overuse or poor load distribution
Poor footwear (looking at you, flat thongs and worn-out runners)
Compensatory movement patterns from weak glutes, tight calves, or stiff ankles
Key warning signs to take seriously:
Pain that worsens at rest or during sleep
Redness, swelling, or warmth in the heel
Tingling, numbness, or a burning sensation
Pain that’s only in one foot and worsening
If any of these sound familiar, it might be time to do more than stretch and hope.
What’s the Cause of Heel Pain in Feet?
It’s rarely just “bad luck” or “old age.” Your heel is a biomechanical hub, and when it’s overloaded, misaligned, or under-supported, it gets cranky.
Top heel pain suspects:
Plantar fasciitis – inflammation of the fascia that supports your arch
Heel spurs – tiny calcium deposits that feel like stepping on a Lego
Bursitis – inflammation in the small sacs that cushion your heel bone
High arches or flat feet – both can increase strain on the fascia
Systemic issues like diabetes, uric acid buildup (gout), or vitamin D deficiency
👉 Pro tip: Just because the pain is in the heel doesn’t mean the problem started there. Movement assessments can reveal upstream issues in your knees, hips, or spine.
🛑 What NOT to Do with Heel Pain
It’s tempting to push through the pain, but please don’t. Here’s what to skip:
❌ Continuing high-impact activity without adjusting load
❌ Stretching the hell out of your calves with zero foot support
❌ Ignoring morning pain (classic plantar fasciitis clue)
❌ Using hard orthotics that don’t actually correct mechanics
❌ Rolling endlessly on a frozen water bottle (yes, it’s soothing—but it’s not fixing anything)
✅ How to Relieve Heel Pain
(Without Googling Every 5 Minutes)
Here’s what can actually help:
Foot-specific mobility work – targeting the heel, arch, and toes
Strengthening exercises – especially for the calf complex and intrinsic foot muscles
Manual therapy – foot mobilisation and fascia release
Corrective movement – addressing gait, posture, and loading patterns
Supportive shoes – ditch the minimalist kicks for now
Still limping after all that? You might need a more individualised plan. (Hint: that’s where we come in 👋)
🦶 How to Fix Plantar Fasciitis at Home
(And When Not To)
Plantar fasciitis is the #1 reason behind chronic heel pain. The good news? You can make progress at home.
Things that help:
Calf + fascia stretching (gently—not like you’re trying to pull your foot off)
Rolling a ball under the foot (with purpose, not as punishment)
Toe yoga – lift, spread, and engage your toes daily
Avoiding being barefoot on hard surfaces for extended periods
Strengthening your foot tripod (heel, big toe, little toe connection)
But don’t expect miracles if:
You’re only doing static stretching
You haven’t addressed why the tissue is overloaded
You’re walking like a duck or a pirate to “offload” the pain
💬 Frequently Asked Heel Pain Questions
Can walking reduce heel pain?
If done correctly and progressively—yes. If you’re hobbling and compensating—nope.
Can plantar fasciitis go away on its own?
Sometimes. But most cases need proper load management and movement retraining.
Is it heel spurs, plantar fasciitis, or something else?
Spurs don’t always cause pain. Fascia issues do. A thorough movement assessment will tell you more than an X-ray.
Does massage help plantar fasciitis?
Yes, but the right kind. Deep pressure in the arch may flare things up. Focus on calf, ankle, and heel mobility first.
Should you stretch every day?
Yes—but smartly. Think dynamic mobility, not death-by-toe-touch.
Want to Get Rid of Heel Pain for Good?
At The Body Lab, we specialise in assessing foot function, walking mechanics, and the root causes of recurring heel pain. If you’re ready to stop guessing and start moving better: