Heel Pain and Golf: Foot Protection Tips for New Golfers

Tee Off Without the Ouch: Why Heel Pain is Sidelining New Golfers

If you’re new to golf, chances are you’re excited to perfect your swing, spend time outdoors, and maybe even crush a few drives at the range. But there’s one thing that can take the fun out of your new hobby real fast—heel pain.

Heel pain is becoming more common among beginner golfers, especially those who walk the course. And while golf may seem like a low-impact sport, your feet would tell a very different story. The long walks, uneven terrain, and repeated movements can all take a toll, especially if your feet aren’t ready for it.

But don’t hang up your clubs just yet! With the right steps (literally), you can prevent heel pain and keep enjoying your time on the greens.

What’s Behind Heel Pain on the Golf Course?

Heel pain is no joke, and it can stem from several conditions that love to mess with your game:

• Plantar Fasciitis – inflammation of the thick band of tissue that supports your arch.
• Heel Spurs – bony growths that develop due to strain on foot muscles and ligaments.
• Achilles Tendinitis – pain and stiffness along the Achilles tendon, often from overuse.

Why does this matter for golfers? Because walking 18 holes on uneven ground isn’t exactly a spa day for your heels. Add in the twist of a golf swing and the occasional sprint to catch a runaway cart, and you’ve got a recipe for pain—especially if your feet aren’t used to the pressure.

How to Know if Your Heel Pain is More Than Just “Sore Feet”

Don’t ignore your body’s warning signs. Here are the most common symptoms golfers experience:

• Sharp Pain First Thing in the Morning – That first step out of bed? Ouch.
• Tenderness and Swelling – Your heel may feel puffy or sore after a round.
• Post-Round Pain – You might feel fine while playing, but the pain kicks in later.
• Stiffness After Sitting – Resting between holes or riding in a cart? Pain might return when you stand up.

Get in the Game with the Right Golf Footwear

Your shoes might be the secret weapon you didn’t know you needed. Here’s what to look for:

• Supportive Soles – Arch support and cushioning help reduce impact with every step.
• Ditch the Flats – Sandals and unsupportive sneakers don’t belong on the course.
• Perfect Fit – Too tight or too loose? You’ll feel it with every swing.
• Comfort is King – Waterproof and breathable materials help you focus on your game, not your feet.

Stretch It Out: Easy Moves to Keep Heel Pain in Check

Before and after you play, take five minutes to show your feet some love:

• Calf Stretches – Eases pressure on the heel and supports flexibility.
• Achilles Tendon Stretch – Keeps the tendon loose and pain-free.
• Plantar Fascia Stretch – Helps reduce tightness in the arch and heel.
• Foot Strengthening – Simple toe curls or towel scrunches can build supportive strength.

Smart Tips to Stay a Step Ahead of Heel Pain

Want to keep golfing pain-free? These pro tips will help:

• Ease Into It – Don’t go from couch to 18 holes. Start with shorter sessions.
• Take Breaks – Give your feet time to rest and reset between holes.
• Use Orthotics – Custom insoles provide personalized support where you need it most.
• Hydrate & Pamper Your Feet – Keep your skin healthy and your muscles hydrated for optimal comfort.

When to Call the Pros (a.k.a. Our Friendly Podiatrists)

If heel pain is sticking around longer than your slice, it’s time to get it checked out. Our seasoned podiatrists can help if:

• Pain doesn’t improve with rest or stretching
• Daily activities are getting harder
• There’s visible swelling or bruising

Don’t tough it out. We’ve got solutions to get you back on your feet—and back on the course.

Heel Pain Treatment at Advanced Foot & Ankle Centers of Illinois

Our team offers advanced, effective treatments to get you moving again:

• Remy Laser Therapy – This high-tech treatment targets chronic heel pain with results that new golfers love.
• Physical Therapy – Build strength, improve mobility, and recover faster.
• Custom Orthotics – Designed just for you, these inserts make a world of difference on the course.
• Aquaroll Therapy – Strengthen and heal your heels at the same time while getting a soothing experience.

FAQs: Golf and Heel Pain

Q: How can I prevent heel pain while golfing?
A: Supportive shoes, stretching, and proper pacing are key!

Q: Can golf actually cause heel pain?
A: Yes, especially for new players who walk a lot or wear unsupportive footwear.

Q: What are the best shoes for golfers with heel pain?
A: Look for shoes with great arch support, cushioning, and shock absorption.

Q: How long does recovery take?
A: With proper care and support, many golfers feel better within weeks, but every case is unique.

Keep Your Swing Strong and Your Feet Happy

Golf should be fun, not painful. If you’re just getting started, taking care of your feet now can save you from sidelining injuries later. Whether it’s choosing the right shoes, doing a few simple stretches, or getting expert help, the steps you take today will keep you enjoying the game tomorrow.

Ready to kick heel pain to the curb?
Schedule your appointment today with Advanced Foot & Ankle Centers of Illinois and let us help you stay on course, pain-free, and powerful!