As spring returns, the days grow longer, outdoor activities resume, and the desire to move becomes irresistible. But for many, this seasonal shift also brings back nagging heel pain or discomfort under the foot. If your feet ache when you get up or after a long day, it’s a sign your body is sending you a message. The good news? You can break the cycle.
This article explains why these pains tend to reappear each year, what everyday activities are often to blame, and how a podiatrist can help you find long-term relief.
Why Heel Pain Returns with Spring Activities
According to the American Academy of Orthopaedic Surgeons, over 2 million people are treated annually for plantar fasciitis, with spring being a prime time for flare-ups.
In winter, the muscles and tendons in our feet tend to be underused. Heavy boots and slower paces alter our gait and posture. When spring cleaning, gardening, or brisk walks resume abruptly, the structures in the feet are suddenly under pressure. This rapid transition can strain the plantar fascia, leading to plantar fasciitis, Achilles tendonitis, or even forefoot overload injuries like metatarsalgia.
These conditions may develop gradually or appear suddenly after prolonged activity. Want to know how to prevent recurring pain every season? Learn more in our guide to preventing seasonal foot pain.
3 Everyday Spring Activities That Can Strain Your Feet
Spring Cleaning Marathons
Standing for long hours on hard surfaces like tile or wood applies constant pressure on your heels. Without breaks or supportive shoes, the plantar tissue can easily become irritated.
Gardening and Yard Work
Prolonged crouching on uneven or damp surfaces forces your feet to compensate. The Achilles tendon and plantar fascia are overstretched, increasing the risk of microtrauma. This type of repetitive strain can quickly lead to musculoskeletal injuries.
Impromptu Walks and Runs
Heading out for a jog or a long walk without warming up or wearing appropriate shoes can strain your feet quickly. A Mayo Clinic study confirms that skipping warmups and using worn-out shoes are top culprits for spring foot injuries. For more details, visit our article on plantar fasciitis and arch support.
What Your Heel Pain Is Trying to Tell You
A sharp pain in the heel upon waking, burning underfoot sensations, or discomfort after walking are common signs of plantar fasciitis or Achilles tendonitis.
Left untreated, these symptoms can become chronic and severely impact your quality of life. Early consultation can often prevent complications and the need for more intensive treatment.
Custom orthotics, laser therapy, taping, targeted exercises, and footwear adjustments can provide significant relief. In more advanced cases, shockwave therapy or cortisone/PRP injections may be recommended.
FAQ: Common Questions About Heel Pain
Is it normal to feel sore under the foot after walking or gardening?
Mild fatigue is normal, but ongoing heel or tendon pain suggests inflammation or repetitive strain. It’s best to address it early.
Do I have to stop all activities if I have heel pain?
No. Adjust your pace, vary your positions, and avoid walking barefoot on hard floors. A podiatrist can help you stay active safely.
Can a podiatrist help with chronic heel pain?
Absolutely. They will assess the cause, create a personalized care plan, and recommend treatments or daily habit changes. Explore ways to prevent plantar fasciitis.
Spring should be a joyful time of movement and renewal—not discomfort. If heel pain returns year after year, it’s time to break the cycle.
A podiatrist can help you move comfortably again. Don’t wait for pain to become a part of your routine. Book an appointment today at a clinic near you.