Heel Pain and Golf: How Orthotics Can Help

Golf may not look like a hard sport on the feet, but a typical round involves several miles of walking, long periods of standing, and dozens of swings that load your feet and ankles. Heel pain is a common problem among golfers, often caused by conditions such as plantar fasciitis, heel spurs, and Achilles tendonitis. Custom-made orthotics can help manage heel pain and keep you more comfortable through a full round.

This article covers the common causes of heel pain in golfers, how orthotics help, and other tips for keeping your feet comfortable on the course.

Why golfers get heel pain

Walking long distances, often on uneven, sloped ground.
Standing for long periods on the tee, green, and range.
The golf swing itself, which shifts weight forcefully from one foot to the other.
Golf shoes that may offer limited cushioning or arch support.

Common causes of heel pain

Plantar fasciitis

Plantar fasciitis causes pain and inflammation in the heel and arch. It's caused by overuse and repetitive stress on the plantar fascia, the band of tissue that runs along the bottom of the foot. It typically hurts most with the first steps in the morning or after sitting.

Heel spurs

Heel spurs are small bony growths on the heel bone. They often occur alongside plantar fasciitis and can cause pain when walking or standing for long periods.

Achilles tendonitis

Achilles tendonitis is inflammation of the Achilles tendon, which connects the heel to the calf muscles. It's caused by overuse and repetitive stress and causes pain at the back of the heel. Walking hilly courses can aggravate it. Learn more in can orthotic insoles help Achilles tendonitis?

Stress fractures

Small cracks in the bones of the foot from repeated stress can cause heel pain. These need medical diagnosis and treatment.

Overpronation

When the foot rolls inward excessively while walking, the heel and arch can take on more strain than they should, leading to pain and discomfort.

Ill-fitting shoes

Golf shoes that don't fit well may not support the heel properly and can let the foot slide inside the shoe, adding friction and strain.

How custom orthotics help golfers with heel pain

Custom-made orthotics are designed to fit the unique shape of your feet and provide support and cushioning where you need it most. For golfers, they can:

Cushion the heel during miles of walking.
Support the arch, reducing tension on the plantar fascia.
Redistribute pressure across the foot so the heel doesn't take all the load.
Control overpronation for better alignment while walking.
Provide a stable base for your stance and weight transfer during the swing.

Orthotics are often recommended for golfers who have foot or leg pain, or a history of foot problems. Less pain and fatigue can help you keep playing without interruption and stay comfortable and balanced through the back nine. For more on how orthotics support your swing, see how to improve your golf swing with custom orthotic insoles.

Choosing golf orthotics

Golf shoes have specific fit requirements, so an orthotic designed for them works best. The Golf orthotic from Fits Perfect is designed for golf shoes to support posture, balance, and stability. To order, scan your feet with your iPhone in the Fits Perfect app, a fast, simple, and accurate 3D scan. If you don't have an iPhone, a mail-in foam impression box is available.

Other tips for golfers with heel pain

Stretch before your round. Calf stretches and gentle foot stretches prepare the heel and arch.
Choose well-fitting golf shoes with a secure heel and room for an orthotic.
Replace worn-out shoes that have lost cushioning and support.
Consider a cart on bad days. If your heel is flaring up, reducing walking can help it settle.
Ice after your round if your heel is sore.
Wear supportive shoes off the course too, so your heel gets support all day, not just during golf.

Simple stretches for golfers

Wall calf stretch: Lean against a wall with one leg back and heel down. Hold for 30 seconds each side.
Step stretch: Stand with the ball of your foot on a step and lower your heel gently.
Ball roll: Roll a golf ball under your arch for a few minutes after your round.

When to see a podiatrist

See a podiatrist or doctor if your heel pain is severe, lasts more than a few weeks, started after an injury, or comes with swelling, numbness, or tingling. They can confirm the cause and recommend the right treatment.

Conclusion

Heel pain is common among golfers because of the walking, standing, and swinging the game involves. Custom-made orthotics can help by cushioning the heel, supporting the arch, and providing a stable base for your swing. Combined with good shoes and regular stretching, they can help you stay comfortable for the whole round.