Heel pain can be a frustrating setback - especially if you're a runner. But with a few simple adjustments and exercises, you can reduce discomfort and get back on track. Here are three practical tips to help:

1. Check Your Walking & Running Pattern

Many people with heel pain have altered gait mechanics. A good rule of thumb:

• Land with your heel

• Push off with the ball or big toe

This pattern activates the front of your shin on landing and engages your calf during push-off - helping distribute load more effectively.

2. Master the Single-Leg Calf Raise

If there’s one exercise every runner should do, it’s this:

• Stand on one leg

• Raise up onto the ball of your big toe

• Lower down slowly with control

Aim for up to 30 reps per leg to build endurance and strength in your calves - key for supporting the heel and reducing strain.

3. Roll It Out

Use a spiky ball or a frozen plastic water bottle to roll under your foot. This helps loosen the plantar fascia, a common source of heel pain.

Try these tips consistently and see how your heel responds. If pain persists, consult a health professional for a tailored plan.

Book your 1:1 consult with our sports physio or osteo team at aemhp.com.