#023 - Keep Moving for Life: Why That Nagging Heel Pain Might Matter More Than You Think
We all know that regular movement is one of the most powerful tools we have for staying healthy as we age. It boosts cardiovascular health, keeps our joints mobile, supports mental wellbeing, and helps maintain independence well into later life. Whether you’re walking the dog, doing a parkrun, gardening, or simply chasing after grandchildren, staying active underpins a huge amount of what we call “healthy ageing.”
But what if something starts to get in the way? Not something dramatic but a small, persistent discomfort at the back of your heel. A rub. A pinch. A deep ache that shows up during walks or lingers after a run.
You might think, “It’s probably just my shoes,” or “I’ve overdone it a bit lately.” And often, you’d be right. But if that little ache becomes a habit something you start to work around, or worse, avoid movement because of it can start to have a surprisingly big impact on your life.
That kind of pain is often what we call mechanical posterior heel pain and understanding what it is (and what to do about it) is a small but important piece of the healthy ageing puzzle.
What is Mechanical Posterior Heel Pain?
Let’s unpack the term. “Posterior” simply means “back of “so we’re talking about pain at the back of the heel, where your Achilles tendon inserts into the heel bone. This area is prone to irritation for a few reasons.
There’s the Achilles tendon itself, which can become inflamed or degenerative at its insertion point this is known as insertional Achilles tendinopathy. There are also two bursae (small fluid-filled cushions) around the heel that can become inflamed known as retrocalcaneal or superficial calcaneal bursitis. And some people have a prominent bony bump on the heel bone called a Haglund’s deformity, which can increase rubbing and pressure in the area.
What these issues often have in common is that they’re mechanical they’re aggravated by compression, friction, and pressure, often from things like stiff shoes, uphill walking, or tight calf muscles.
Recent research has emphasised that compressive loading at the insertion of the Achilles tendon plays a major role in heel pain, especially when the foot moves into dorsiflexion or is squeezed by certain shoes. As Wearing and colleagues (2020) put it, “insertional Achilles tendinopathy is best understood as a response to compressive loading, rather than tensile overload alone.” This is important, because it means that more movement or more stretching isn’t always the answer sometimes, it’s about modifying pressure and position.
Why It Matters More Than You Might Think
Heel pain might not sound like a big deal. It’s not life-threatening. It’s not even especially dramatic. But its impact on your willingness to move can be enormous.
When walking becomes uncomfortable, many people start to unconsciously limit how far they go or how often they go out at all. That might mean fewer daily steps, fewer chances to meet friends, less time outdoors, and a subtle drop in overall movement. And that matters, because mobility isn’t just about exercise it’s about freedom, independence, and confidence.
In fact, one of the best predictors of longevity and quality of life isn’t your cholesterol or blood pressure it’s your ability to walk at pace, balance on one leg, or get up from the floor without using your hands. All of these are tied to lower limb strength and movement.
So, while heel pain might seem minor, if it’s stopping you walking freely, it can have a knock-on effect on your long-term health and wellbeing. The good news? It’s rarely something that needs drastic intervention, and in most cases, it’s very manageable with a few smart changes.
What Can You Do About It?
One of the first things to check is footwear. Hard-backed shoes, unsupportive trainers, or boots that press directly on the back of the heel can all aggravate the area. Switching to a softer heel counter or using a small heel lift can relieve pressure almost instantly.
Then there’s ankle and calf mobility. When the ankle lacks range especially in dorsiflexion other joints along the chain try to compensate. Karas and Hoy (2002) observed that people with a tight Achilles often adopt “a compensatory mechanism involving excessive midfoot dorsiflexion,” essentially trying to gain motion from the middle of the foot when it can’t come from the ankle. Over time, this compensation alters foot mechanics and can increase strain through the rearfoot and Achilles region.
They also noted that these altered loading patterns can lead to “excessive stress concentrations,” especially in older adults or those with limited joint mobility. It’s another good reason to stretch the calves regularly, not just for flexibility, but to help reduce knock-on strain through the heel.
It’s also worth considering your activity patterns. If you’ve recently increased your walking, running, or time spent on hills, your heel may be reacting to that change in load. Pulling back slightly, mixing in lower-impact activities like cycling, or spacing out rest days can allow things to calm down.
Above all, the key is to respond early. Don’t wait for heel pain to become chronic. Small interventions like taping, simple footwear adjustments, or a short-term rehab programme can often resolve things before they escalate.
A Word About Prevention
If you’re committed to staying fit and active as you age and you should be! then looking after your feet and ankles is essential. Posterior heel pain doesn’t usually come out of nowhere. There are early signs: tight calves, soreness in certain shoes, a little pinch at the back of the heel when walking uphill.
Treat those signs like the check engine light in your car. Don’t ignore them respond. A little bit of maintenance now will keep you moving smoothly for years.
Final Thoughts
Your heels might not get much attention but they carry you through everything. Whether it’s a walk with friends, a trip to the shops, or an afternoon in the garden, movement matters. It connects you to the people and things you love.
So if something’s getting in the way especially something as treatable as mechanical heel pain don’t wait. Act early, ask for help, and make those small changes that keep you moving well.
Because ageing healthily isn’t about slowing down. It’s about moving better, with more freedom, more confidence, and fewer niggles holding you back.
Rich Baggot Lavelle
References
Karas, M. A., & Hoy, D. J. (2002). Compensatory midfoot dorsiflexion in the individual with heel cord tightness: Implications for orthotic device designs. Journal of Prosthetics and Orthotics, 14(2), 82–93.
Wearing, S. C., Grigg, N. L., & Hatfield, G. L. (2020). The role of Achilles tendon compressive load in insertional Achilles tendinopathy: A systematic review and conceptual framework. Journal of Science and Medicine in Sport, 23(2), 118–124. https://doi.org/10.1016/j.jsams.2019.08.011