Our feet are one of the most overlooked areas of our bodies. Summer pedis aside, the health of our feet isn’t something many of us focus on – until there’s an issue.

Heel pain is one of those problems that can stop you in your tracks: whether you’re an avid gym-bunny or you prefer a leisurely walk, any discomfort in your feet is seriously irritating. And with searches for ‘heel pain when walking’ soaring on Google, it’s clear that many of us are suffering and seeking solutions.

With this in mind, we asked the experts for their advice on all things heel-pain-when-walking related. Consider this your complete guide to keep you walking (pain-free) all summer long. 

Before we can work out how to resolve heel pain, we need to know what’s causing it.

“Heel pain when walking can be caused by a number of different things,” says Dr Esther Fox, a chartered physiotherapist. “These can include structural issues within the foot, such as plantar fasciitis, or lifestyle factors such as poor footwear.”

Let’s dig into each of these in turn.

Plantar fasciitis

“The most common cause of heel pain I see in the clinic is plantar fasciitis,” says Dr Fox. “This is a common condition that affects the base of the heel. Plantar fasciitis is generally characterised by being worse first thing in the morning and worsens further with walking – it can be really painful and miserable.”

A quick biology recap: the plantar fascia is a band of tissue (fascia) that connects the heel bone with the base of the toes. When this sheet of tissue becomes inflamed, it causes shooting pain from the heel. It’s a common condition among runners, although the exact cause of it is poorly understood. 

Haglund’s deformity

“Heel pain at the back of the foot might be due to what known as Haglund’s deformity or insertional Achilles tendinopathy,” explains Dr Fox. “This is where the Achilles tendon attaches to the back of the heel bone, and a bony growth occurs. 

“Again, it can be really painful and miserable. A significant portion of my clinic caseload is made up with people suffering from either Haglund’s, Achilles tendinopathy or plantar fasciitis – and walking seems to irritate all of these conditions.”

Inappropriate footwear 

Yes, it turns out your mum was right: wearing decent shoes is a must. But before you turf out those skyscraper heels, we’re not just talking about heel height. 

“Ensuring footwear fits properly and is supportive of the feet and arches can help to reduce heel pain when walking,” explains Mr Andrea Bianchi, a consultant orthopaedic surgeon at The Private Clinic. “Shoes that don’t fit properly can certainly cause heel pain.”

Other foot conditions

If you’re struggling with other foot conditions or injuries, this could be contributing to your heel pain – particularly if it’s limiting or altering your gait. 

“An abnormal walking style, as well as an injury or certain foot conditions such as bunions and hammertoes, can cause heel pain in some cases,” says Bianchi. “This is because the pain or discomfort can cause people to make changes to the way they walk, and this can negatively impact other parts of the foot.”

As always, prevention is better than cure, so once you’ve worked out what’s causing your foot pain, you may need to make some changes to ensure that it doesn’t keep recurring. 

“In general, there are three things I recommend to patients struggling with heel pain,” says Dr Fox. “Appropriate rest, appropriate exercise (usually stretching) and appropriate footwear.”

Rest 

Sometimes, you just need to put your feet up. If going cold turkey on exercise fills you with horror, we hear you, but it might just be a case of switching up your routine for a while. 

“People may need to do exercise that takes them off their feet for a bit,” says Dr Fox. “Activities such as swimming, cycling or pilates can reduce the pressure on the feet and can be helpful while the inflammation settles. You may also want to think about reducing your step count.” 

Exercise 

Depending on what’s causing your heel pain, some gentle, targeted stretching can be helpful. “Think about loading the stretches in a controlled way,” cautions Dr Fox. 

“This can be with exercises on a step such as eccentric lengthening, where the heel drops off the back of the step. These exercises help to lengthen the fascia and tendons and also help generate remodelling of the collagen, promoting healing.”

Footwear

“Footwear is a really important part of managing conditions such as plantar fasciitis and Haglund’s deformity,” says Dr Fox. “Although it’s very individual to the patient, many orthopaedic consultants recommend rocker bottom shoes (such as Hoka), or you can try shoes with more cushioning on the heel. Wear whatever is most comfortable.”

And while they might not be the sexiest option, you might want to consider wearing an orthopaedic shoe if your heel pain is really bad.

“Orthopaedic shoes and shoe inserts won’t cure a foot condition, but they can help to alleviate the pain felt in the feet and also in other parts of the body when walking,” explains Bianchi. “They can also provide a more comfortable and better fit in comparison to ordinary shoes, which can help to improve mobility. They’re likely to provide your toes with room to move and have a low heel height, as well as helping to alleviate pressure by keeping feet properly aligned and arches well-supported.”

Ultimately, Bianchi stresses that the best way to deal with heel pain when walking is to work out what’s causing it. 

“To prevent heel pain, it’s important to seek expert advice about injuries or other foot conditions to establish the root of the problem and properly address the pain,” he tells Stylist. “In some cases, surgery may be necessary. There are minimally invasive options available for treating several very common but usually painful foot conditions, including bunions, hammertoes and rigid toes.”

So, if in doubt – seek professional medical advice. Happy walking.

Want to put these tips to the test? Bring your friends and join us for a scenic half-marathon hike at the Strong Women Trek in Surrey Hills on Saturday 20 July. It’s the perfect way to tick off a mini-milestone in 2024 while enjoying a day of walking, fresh air and fun. Book your place here.

Images: Getty