The most common cause of heel pain is plantar fasciitis: irritation of the thick band of tissue under your foot that runs from the heel to the toes. The classic sign is sharp pain under the heel with your first steps in the morning, or after sitting. It often eases as you walk, then aches again by the end of the day.
Common causes
- A sudden jump in walking, running or time on your feet
- Long shifts standing on hard floors
- Worn-out or unsupportive shoes, or going barefoot at home
- Tight calves
- Foot shape: flat feet or very high arches
What you can do at home
- Release your calf: sit with your calf resting on a ball or foam roller. Roll slowly and pause on tender spots for 30 to 60 seconds.
- Roll the arch on a ball or a frozen water bottle for 2–3 minutes.
- Wear supportive shoes, including indoor shoes at home, and ease off running or long walks for a while.
Most people get better with simple care, but it can take months. If it isn't improving after a few weeks, get it assessed.
When orthotics make sense
Custom orthotics help when your foot mechanics are part of the problem: flat feet or high arches, long days on your feet, or heel pain that keeps coming back. Dr. Ling assesses your feet and gait, then casts and orders orthotics made for you. Adult and youth (6–16) orthotics are available.
Many extended health plans cover custom orthotics, often with a yearly limit, and many reset in January.
Get it checked sooner if heel pain started after a fall or jump, there's swelling or bruising, numbness or tingling, or pain at night or at rest.
How Dr. Ling treats heel pain
Treatment may include soft tissue work (MRT and ART) on the foot and calf, adjustments of the foot and ankle, taping, a home exercise plan and, if needed, custom orthotics.
Common questions
Do I need orthotics for plantar fasciitis?
Not always. Many people improve with treatment, self-release at home and better shoes. Orthotics help most when foot shape or long hours on your feet are part of the problem, or the pain keeps coming back.
Are custom orthotics covered by insurance?
Many extended health plans cover them, often with a yearly limit, and some need a prescription. Check your coverage in your insurer's app or plan booklet.
How long does plantar fasciitis take to heal?
It varies. Mild cases can settle in a few weeks; stubborn ones can take several months. Starting care early and reducing the load on the foot helps.
Related
Heel pain that won't quit? Book an assessment and Dr. Ling will check whether orthotics are right for you.