[presto_player id=10154]

Have you been noticing you’re getting heel pain when running? You’ll find some of the common causes for heel pain in this video, along with some exercise suggestions for treatment and prevention.

Watch the video or read more below:

Pain is Complex

It’s important to note here that pain is complex and there are generally multiple factors that can go into the experience of pain. A lot of advice out there focuses on the joints, muscles, tendons, and ligaments. However, pain can also be affected by lack of sleep, stress, and anxiety, to name a few.

The advice on our video and in this post is general in nature and not designed for specific advice. Please book yourself an online appointment with the booking button at the top of this page. We’ll go through your medical history and what’s been going on, to help you understand what steps you need to take to move forwards.

Causes of Pain

  • Achilles – tendon irritation
  • Heel spur
  • Plantar fasciitis
  • Tight muscles
  • Altered foot mechanics
  • Referred pain from lower back

Questions to ask yourself when you feel Heel Pain when running:

  • Have I gone from no running to running multiple times during the week?
  • Have I suddenly increased the running intensity in some way, maybe I’m now doing a lot of hill training, when I wasn’t before, or perhaps intervals or increased distance?

Giving your body time to adjust to a change in your workout routine can work wonders. Check out this blog post where we talk about the 10% rule to give you an idea of how to build up your weekly running schedule.

Achilles Heel Pain when Running? Try this exercise

If you’re getting pain at the back of the heel, in the Achilles then try this exercise:

  • For this example, the left foot has heel pain.
    • Start with your feet flat on the floor, hip-width apart and raise up onto your tiptoes. Lift the right foot up, so now you’re just on your tiptoes on the left. Slowly, counting 5-10 seconds, lower the left heel down to the floor. Repeat 8-10 times.

If you’ve done the suggested exercise but still have heel pain then you may need help to look at different causes. That’s where the Online Physio appointment can help you identify the steps you need to do to recover. Use the button at the top of this page to book your appointment.

Leg Flexibility – Try the Deep Squat Challenge

If you want to work on your leg flexibility, then check out our 8-week deep squat challenge for runners. You’ll go through different exercises each week, focusing on the different muscles and joints of the leg to help improve flexibility. Click here to sign up!

Book an Online Physio Appointment

Confused with what to try and do to help? Book an online physio appointment with us so you can get more individual and tailored advice as to your next steps. You’ll explain what’s been going on and will get advice on where to go from here and which steps to take.

The booking button is at the top of this page.

Heel pain when running? Book an online physio appointment.


  • Give your body time to adjust to a change in workout
  • Be specific about where on the heel the pain is
  • If pain is at the back of the heel, try the heel-lowering exercise
  • We know how important it is for you to keep running and that’s what we’re here to help with


If you liked this exercise video, watch our videos on YouTube. Don’t forget to Like and Subscribe!


Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

© PhysioFit Health

No responses yet

Please Login to Comment.