Prevention

It's not always possible to prevent heel pain, but there are measures you can take to help avoid further episodes.

Healthy weight

Being overweight can place excess pressure and strain onyour feet, particularly onyour heels. This increasesthe risk of damaging your feet and heels.

If you're overweight,losing weight and maintaining a healthy weight by combining regular exercise with a healthy, balanced diet can be beneficial for your feet.

You can calculate yourbody mass index (BMI) to find out whether you're a healthy weight for your height and build.

To work out your BMI, divide your weight in kilograms by your height in metres squared. If your BMI is:

• less than 18.5 you're underweight
• 18.5-24.9 your weight ishealthy
• 25-29 you're overweight
• 30-40 you're obese
• over 40 you're morbidly obese

You can alsouse theBMI healthy weight calculator to work out your BMI.

However, wearing them all week at workmay damage your feet, particularly if your job involves a lot of walking or standing.

Ideally, you should wear shoes with laces anda low to moderate heelthat supports and cushions your arches and heels. Avoid wearing shoes without heels.

Don't walk barefoot on hard ground, particularly while on holiday. Many cases of heel pain occur when a person protects their feet for 50 weeks of the year and then suddenly walks barefoot while on holiday. Their feet aren'taccustomed to the extra pressure, whichcauses heel pain.

If you do aphysical activity, such asrunning or another form of exercise that places additional strain on your feet, you should replace your sports shoes regularly. Most expertsrecommend that sports shoes should be replaced afteryou've done about500 miles in them.

Read moreaboutchoosing sports shoes and trainersand tips for new runners.

You should also alwaysstretch after exercising,and make strength and flexibilitytraining part of your regular exercise routine.