Take the First Step Toward Pain-Free Living
For athletes, heel pain isn’t just an annoyance — it can derail training cycles, limit performance, and increase the risk of long-term injury if ignored. Whether you’re a runner logging high mileage, a court-sport athlete making quick cuts, or a lifter who spends hours on your feet, heel pain can show up when your training load outpaces your recovery.
Here’s what athletes need to know about heel pain, its most common causes, and the best strategies to get back to peak performance.
Common Causes of Heel Pain in Athletes
1. Plantar Fasciitis
Plantar Fasciitis is the top cause of heel pain among athletes. Repetitive impact, tight calves, poor foot mechanics, and sudden changes in training intensity can overload the plantar fascia. Symptoms can include sharp pain during the first steps of the day or after long periods of rest, often easing as the foot warms up.
2. Achilles Tendinopathy
Achilles Tendinopathy can be experienced frequently in runners, jumpers, and athletes with limited ankle mobility. The Achilles tendon absorbs huge loads during high-intensity movements. Symptoms include pain or stiffness in the back of the heel, especially during push-off or hill workouts.
3. Growth Plate Injury: Calcaneal Apophysitis
Usually secondary to a growth phase in children usually under 15-16 years of age, strain on the plantar fascia and achilles with increased activity. This is usually painful and may require x-rays, rest, orthotics and in some cases immobilization to improve. Self limiting when the growth plate closes at ages 13-16 for most young athletes.
4. Fat Pad Bruising or Atrophy
Repeated high-impact landings—especially in minimalist shoes—can thin or irritate the heel’s natural cushioning. Fat pad bruising symptoms include deep, bruise-like soreness after workouts on hard surfaces.
5. Nerve Entrapment
Tarsal Tunnel syndrome, similar to carpal tunnel in the hand, and other local nerve injuries can be quite uncomfortable. Sports involving rapid directional changes or repetitive ankle use can irritate nerves around the heel, causing burning or shooting pain.
Why Athletes Are at Higher Risk
Since your feet and ankles are the foundation of every move you make, high-intensity can put increased pressure on your lower extremities. Our Arizona foot and ankle specialists see firsthand how the physical rigors of sports can lead to injury. Here is why athletes are at a significantly higher risk:
- Increased training volume or sudden spikes in mileage
- Running or training on hard surfaces
- Inadequate warm-ups or tight calf/Achilles complexes
- Worn-down or unsupportive sports shoes
- High arches, flat feet, or poor biomechanics
- Returning too quickly after injury
How Athletes Can Treat Heel Pain — and Stay in the Game
Heel pain is one of the most common complaints among athletes, often caused by inflammation of the plantar fascia (the tissue along the bottom of the foot) or the Achilles tendon. The good news? You don’t always have to stop training.
1. Get the Correct Diagnosis with your Podiatrist.
Getting a thorough examination and x-ray will give a clear picture. You don’t always have to quit.
- Get a thorough examination and x-rays if appropriate
- We may ask you to reduce high-impact training
- Add low-impact cross-training (cycling, rowing, swimming)
- Avoid hills, box jumps, sprints, and barefoot workouts temporarily
2. Ice Strategically
Ice after training sessions and at the end of the day to reduce inflammation.
3. Prioritize Mobility
Tight calves and a stiff Achilles are major contributors to injuries. Try these stretches daily:
- Calf and hamstring stretches 10 minutes per leg per day
- Plantar fascia stretch using a towel or ball
- Ankle mobility drills before workouts
4. Strengthen Key Muscles
- Stronger feet and calves mean better load distribution. Focus on:
- Eccentric heel drops
- Toe curls and towel scrunches
- Short foot exercises
- Tibialis anterior strengthening
5. Upgrade Your Footwear and your support
- Athletes often push their shoes past their lifespan. Replace footwear when:
- Cushioning is noticeably compressed
- You hit 300–500 miles of running shoes
- If you need more or customized support we may recommend an orthotic support
- Consider rotating multiple pairs to reduce repetitive strain.
6. Use Support Wisely
Temporary orthotics, heel cups, or taping can reduce stress on the plantar fascia during training.
7. Advanced Therapies
If conservative management fails, we may recommend advanced therapies for foot and ankle conditions including :
- Physical therapy
- Manual soft-tissue therapy
- Shockwave therapy
- Corticosteroid or PRP injections
- Surgery in some cases
Performance-Driven Prevention Tips
- Warm up with dynamic calf and ankle mobility and stretching
- Maintain regular mobility for the calves and hamstrings, all the back side muscles
- Strength-train foot and calf musculature
- Progress training loads gradually (no more than 10% weekly increase)
- Use proper landing mechanics in plyometric drills
- Avoid excessive barefoot training unless your feet are conditioned for it
Final Thoughts
Heel pain is incredibly common in the athletic community, but it doesn’t have to sideline you. With smart training adjustments, consistent mobility work, and supportive equipment, most athletes can heal effectively and return stronger than before. At Foot and Ankle Center of Arizona in Scottsdale, our top podiatrist and foot & ankle surgeons provide exceptional care. We specialize in advanced treatments and surgical repair for athletes to maintain your foot and ankle health. Request an appointment to take one step closer to pain relief!
