If you’re struggling with persistent heel pain that just won’t go away, here are 5 top tips to help you get started on the road to recovery….

1. Avoid walking barefoot – especially when you first get out of bed! This may sound a bit odd, but putting on a pair of shoes as soon as you get out of bed can prevent a sudden strain on the soft tissues in the foot and instead allows everything to start moving more slowly.

2. Don’t wear completely flat shoes or sandals. Usually, the feet prefer to have a little bit of a lift under the heel. If you wear a very flat shoe most of the time, the plantar fascia is put under more stretch. Trainers or running shoes are often a good choice.

3. Taping or ankle supports. People often get relief from adhesive strapping or elasticated ankle supports. Your Podiatrist may need to show you how to apply strapping.

4. Orthotics. These are moulded supports that fit in the shoe and are designed to assist with mechanical function and help reduce the strain on the plantar fascia. You can buy basic types in the shops and online.

5. See a Podiatrist! If you have tried the above suggestions and are still having pain, the next step would be to see a Podiatrist. We can look at what type of heel pain condition you are experiencing (not all heel pain is plantar fasciitis) and tailor your treatment accordingly. Your Podiatrist may suggest stretches, exercises, custom orthotics, shockwave or a steroid injection.