Golfers heel pain is common, and walking 18 holes is often what brings it on. Here is what I look for and what tends to help.
Key takeaways
- Plantar fasciitis is the most common cause of heel pain in adults.
- Walking more than usual, worn shoes and weak calves can all play a part.
- Build your walking up gradually and strengthen the calf and foot.
- Get it assessed if it lasts more than a few weeks.
A round of golf is a long walk across uneven ground, around 10 kilometres. Add a few hard swings. For some golfers, the heel or arch is where it shows up first.
Why do my feet hurt after golf?
Heel pain in adults is most often plantar fasciitis. That is irritation of the thick band of tissue under your foot. Other causes include Achilles problems, fat pad irritation or nerve irritation. They feel different, and the treatment differs. So it is worth sorting out which one you have.
What are the signs of plantar fasciitis?
You typically feel pain under the heel or arch. It is worst with the first steps in the morning or after sitting. It eases a bit as you warm up. However, it can come back after a long walk.
What makes golfers heel pain worse?
- Walking more than usual, such as a golf holiday or switching from a cart to carrying.
- Hard or worn-out footwear.
- Calf tightness or weakness.
- Body weight or a sudden jump in activity.
- Standing on the same spot for long periods while waiting to play.
What helps golfers heel pain?
- Look at your footwear. Supportive shoes with some cushioning and a stable heel are a good start. Golf shoes wear out, so check yours.
- Build up your walking. If you are stepping up from a cart, do it gradually.
- Strengthen the calf and foot. Slow, controlled heel raises are a mainstay of rehab. Some people raise the toes on a rolled towel to load the plantar fascia. Ask us to show you first.
- Consider a cart for a few weeks while it settles. Then make a plan to build back.
- Get it assessed if it lasts more than a few weeks.
I wrote about this in why plantar fasciitis affects golfers. See also plantar fasciitis treatment and what actually works.
When should I worry about golfers heel pain?
Get it checked if you have severe pain after a fall, swelling, numbness or tingling. Get it checked too if you cannot put weight on your foot.
What does the research say?
There is not much research on heel pain in golfers specifically. So this draws on the general plantar fasciitis literature.
Does standing and walking a lot raise the risk?
A cross-sectional survey of 695 people in the Jazan region found several associations with plantar fasciitis. Khired and colleagues (2022) linked it to jobs with a lot of standing or walking. They also linked it to middle age, obesity and weak calf and foot muscles.
Do footwear and posture matter?
A study of 139 retail workers found prolonged standing was associated with plantar fasciitis. Ejaz and colleagues (2025) also found lack of arch support and anterior pelvic tilt were associated with it.
These are observational studies. They show associations, not cause.
What I take from that: long periods on your feet, footwear, and calf and foot strength all seem to matter. Those are things we can work on.
Book an assessment
Book an osteopathy appointment with me at our Cromer clinic. See also our Golf Circuit Classes for strength work.
This article is general information, not personal medical advice. Book an assessment rather than self-diagnosing from a blog post. See your GP or an emergency department if you cannot put weight on your foot, or have severe or sudden swelling or pain.
