Heel pain — your path to healing

Heel pain has many causes, but the most common — plantar fasciitis, fat pad bruising, and calcaneal stress — all respond to the same biomechanical approach. We'll guide you through every stage of recovery.

🎓 8 independent university studies

🔬 Rearfoot Wedge proven to change calcaneal position

📊 90% of heel pain resolves with conservative treatment

Does this sound like you?

Recognise any of these symptoms?

  • Sharp pain under the heel when you first stand up in the morning

  • Pain that eases after a few minutes of walking, then returns

  • Aching or throbbing in the heel after long periods on your feet

  • Pain that's worse on hard surfaces or in flat, unsupportive shoes

  • Tenderness when pressing on the bottom or inside of the heel

  • Pain that gets worse after exercise — not during it

Heel pain is one of the most common foot complaints. The causes vary, but the solution almost always involves reducing the biomechanical forces on the heel — and that's exactly what Interpod is designed to do.

A close-up of a person's hands holding and pressing on their heel pain.

Understanding Your Pain

What's causing your heel pain?

The heel absorbs enormous force with every step — up to 1.5 times your body weight during walking, and 3 times during running. When the structures around the heel are overloaded, pain develops.

The most common causes of heel pain:

Plantar fasciitis — inflammation and degeneration of the plantar fascia where it attaches to the heel bone. The most common cause of heel pain, responsible for approximately 80% of cases. Characterised by sharp morning pain that eases with movement.

Fat pad syndrome — thinning or bruising of the protective fat pad under the heel. More common with age. Produces a deep, bruise-like ache that worsens with prolonged standing on hard surfaces.

Calcaneal stress — overload of the heel bone itself, ranging from bone stress (edema) to stress fractures in severe cases. Often linked to sudden increases in activity.

All three conditions share a common driver: excessive pronation forces during the loading phase of gait. As the foot rolls inward, the heel tilts, the arch flattens, and the soft tissues around the heel are stretched and compressed beyond their capacity.

The common thread

Regardless of the specific diagnosis, reducing the pronation forces on the heel is the primary biomechanical treatment goal. The Rearfoot Wedge in every Interpod orthotic inverts the calcaneus and reduces these forces — proven by La Trobe University research to be more effective than competing prefabricated orthotics.

Your Treatment Plan

Your path to healing — step by step

Jump in at the stage that matches where you are right now.

Where are you right now?

Select the stage that best describes your situation — we'll take you straight there.

"I just started getting heel pain" New symptoms, haven't tried much yet — show me what to do right now "I've been managing it — stretching, icing, painkillers" Had it for a few weeks, doing the basics but it keeps coming back "I've tried everything — nothing has worked long-term" Months of pain, tried the basics — need a real solution "A practitioner told me I need orthotics" I've been assessed — take me straight to the orthotic recommendation
1

Right now — Reduce the pain

First steps

Your priority is to reduce the acute pain and give the damaged tissues a chance to settle. These measures manage the symptoms while you address the cause.

  • Rest - reduce high-impact activities. Avoid running and prolonged standing on hard surfaces temporarily.

  • Ice - roll a frozen water bottle under the heel and arch for 15–20 minutes, 3–4 times daily. Especially after any weight-bearing activity.

  • Anti-inflammatory medication - NSAIDs (ibuprofen or naproxen) or topical cream to reduce inflammation. Consult your pharmacist.

  • Massage bal - gently roll under the arch and heel to improve blood flow and release tension in the fascia and surrounding tissues.

  • Avoid going barefoot - particularly on hard floors. Even at home, wear supportive footwear or slippers and avoid flat, unsupportive shoes - thongs, ballet flats, and worn-out shoes all increase heel loading.
2

This week — Support and protect

Create the right environment for healing

While managing pain, reduce the ongoing mechanical stress on the heel with footwear and stretching.

  • Wear structured shoes - lace-up shoes with a firm heel counter, some heel elevation, and arch support. This immediately reduces heel loading.

  • Stretch daily - calf stretches (wall lean, 30 seconds each side) and plantar fascia stretch (toes pulled toward shin, 10 x 10 seconds). Do before first steps in the morning.

  • Soft heel cup - provides immediate cushioning at the point of pain. A short-term measure while the tissues heal.

  • Night splint - if morning pain is severe, a night splint keeps the fascia gently stretched during sleep, preventing the overnight shortening that causes first-step pain.
3

Weeks 2–6 — Active rehabilitation

Strengthen and rebuild

Once the acute pain settles, progressive strengthening improves the heel's capacity to handle load. Cushioning insoles protect the healing tissues during this phase.

  • Physiotherapy - if pain persists beyond 2 weeks, a physiotherapist can assess your gait, provide manual therapy, and design a strengthening programme.

  • Progressive heel raises - strengthen the calf-Achilles-fascia complex. Start with both feet, progress to single leg. 3 sets of 12, every other day.

  • Intrinsic foot exercises - toe curls, towel scrunches, and toe yoga strengthen the small muscles that support the arch and reduce heel strain.

  • Continue stretching - maintain daily calf and fascia stretches throughout rehabilitation.
Model C for Comfort

Model C for Comfort

Model C

Cushioning insole for shock absorption during the healing phase. Polyurethane — 50% more shock absorbing than EVA. Protects the heel while tissues recover.

$65AUD

4

The long-term solution — Address the cause

Biomechanical support with the Model P

Steps 1–3 manage the pain and help the tissues heal. But the forces that caused the overload haven't changed. Without biomechanical support, heel pain will return.

  • Rearfoot Wedge - inverts the calcaneus and reduces the excessive pronation forces that overload the heel during the loading phase of gait.

  • Plantar Fascial Groove - reduces windlass mechanism resistance, allowing the foot to support its own arch more efficiently and reducing fascia strain.

  • 1st Cutaway - enables natural first ray function during push-off, improving gait efficiency and reducing compensatory heel loading.

  • Cuboid Notch - assists supination during push-off, stabilising the lateral column and reducing medial heel stress.

Heel pain is a force problem, not a cushioning problem.Soft insoles absorb impact but don't change the forces that cause the overload. The Model P changes how your foot moves — addressing the cause, not just the symptom.

Model P+

Model P+

The Model P+ — Recommended

Trial all three support levels at home. Find the one that feels right, let us know, and your matching Model P ships free.

$135AUD — Includes your selected Model P support level.

Model P for Pain

Model P for Pain

Model P — set at Moderate support

The level 85% of feet need, ready to wear. Ideal if Moderate suits you or your practitioner has confirmed your level. If you need Low or High, choose Model P+ to find yours by trial.

$85AUD per pair

5

Ongoing — Stay pain-free

Maintain and prevent recurrence

Once your heel pain has resolved, the Model P continues to work preventively — reducing the forces that caused the condition.

  • Continue wearing the Model P daily - the biomechanical forces don't change just because the pain has resolved.

  • Maintain calf and fascia flexibility - stretch several times per week.

  • Gradual activity increases - avoid sudden spikes in training load or time on feet.

  • 5-year warranty - the Model P is built to last. Replace top covers as needed.

Why Interpod Works

Four design features that lower strain on your feet

Interpod uses the same four features found in custom orthotics so the windlass can tighten the arch — instead of muscle, tendon, ligament and fascia doing all the work.

  • Plantar Fascial Groove ★

    A groove engineered into the orthotic to accommodate the plantar fascia. Reduces the force needed to establish the windlass mechanism — the foot's natural arch-raising system. Directly reduces the strain that causes plantar fasciitis.

    Assists supination
    Research: La Trobe University — statistically significant at all angles (p<0.001).

  • Rearfoot Wedge ★

    Resists the excessive pronation forces that over-flatten the arch and overload the plantar fascia. By inverting the calcaneus, it reduces the strain transmitted to the fascia during loading.

    Resists pronation
    Research: La Trobe University — more effective at changing rearfoot position than competing orthotics.

  • 1st Cutaway

    Allows the first metatarsal to plantarflex naturally during push-off, enabling the windlass mechanism to function properly without interference from the orthotic.

    Assists supination

  • Cuboid Notch

    Assists supination during the transition from midstance to push-off, stabilising the lateral column. Typically only found in custom-made orthotics.

    Assists supination

Common Questions

Heel Pain FAQs

What's the difference between heel pain and plantar fasciitis?

Plantar fasciitis is the most common cause of heel pain — accounting for about 80% of cases. But heel pain can also be caused by fat pad bruising, calcaneal stress, Achilles tendinopathy, nerve entrapment, or other conditions. The treatment approach is similar for most mechanical causes: reduce inflammation, support the foot, and correct the biomechanical forces that caused the overload. If your heel pain doesn't improve within 2–4 weeks of conservative treatment, consult a podiatrist or physiotherapist for a specific diagnosis.
Do I need a soft insole or a supportive orthotic?

This is a common misconception. Soft insoles cushion the heel — which feels better temporarily — but they don't change the forces that caused the pain. Heel pain is a force problem. The Model P changes how your foot moves during gait, reducing the pronation forces that overload the heel. For the acute healing phase, the Model C ($65) provides cushioning. For long-term correction, the Model P ($85) or Modular System ($119) addresses the cause.
Which arch height should I choose for heel pain?

The ideal arch height depends on your individual foot biomechanics, not the severity of your pain. The Modular System ($119) lets you trial all three levels — Low, Moderate, and High — to find the one that resolves your discomfort. Start with the Low arch for the most comfortable fit and increase if needed.
Is my heel spur causing the pain?

Almost certainly not. 1 in 10 people have heel spurs, but only 1 in 20 with spurs experience pain. The spur is a calcium deposit that forms in response to chronic stress at the plantar fascia attachment — it's a consequence, not a cause. Treating the biomechanical forces resolves the pain regardless of whether a spur is present.
How long will it take to recover?

Most mechanical heel pain improves within 2–6 weeks with a structured approach (rest, stretching, supportive footwear, and orthotic support). Full resolution may take 3–6 months for chronic cases. Research shows 90% of cases resolve with conservative treatment. The key is addressing the biomechanical cause — not just managing the symptoms.
What if the orthotics don't help?

You're covered by our 90-day full refund guarantee. If the Modular System doesn't resolve your heel pain, return it for a full refund. If pain persists, we recommend consulting a podiatrist or physiotherapist for a specific diagnosis — you can also contact us at help@interpod-orthotics.com.

Related Conditions

Interpod also treats

Achilles Tendinopathy Arch Pain Bunions Flat Feet Heel Spurs High Arches Hip Pain ITB Syndrome Knee Pain Lower Back Pain Metatarsalgia Morton's Neuroma Over-Pronation Plantar Fasciitis PTTD Running Injuries Runners Knee Shin Splints

Start your path to lasting relief today

Australians have discovered that the right support can make everyday movement easier. Find the Interpod orthotic that suits your needs.

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