Why the Holidays Make Your Heel Pain Worse (and What to Do About It)
Dr. Andrew Kakishita | Lehi, UT
Why Heel Pain Flares During the Holidays
If your heel has been more irritated lately, you’re definitely not alone. The holidays are one of the most common times people in Lehi walk into my clinic saying their plantar fasciitis suddenly got worse. Even people who were managing their pain just fine in October or early November often feel a noticeable flare-up once December hits.
There are a few reasons this happens. For many people, the holidays mean more time sitting with family, watching movies, traveling, eating, and relaxing. Less movement leads to tighter calves and a stiffer plantar fascia. On the flip side, there are also days where you suddenly spend hours on hard floors while cooking, cleaning, shopping, or hosting. This combination of less movement mixed with bursts of high activity creates the perfect storm for heel irritation.
How Holiday Routines Affect the Plantar Fascia
The plantar fascia likes gradual loading. It does not like going from low activity to high activity in big spikes. When you sit more, the tissues tighten. When you stand and walk more, they get irritated. Add in cold weather, which stiffens tissues even more, and it makes sense why heel pain is one of the most common complaints I see this time of year.
Another hidden culprit is holiday travel. Long drives position your feet in the same angle for too long. This reduces blood flow to the lower legs and makes the first few steps after getting out of the car feel especially sharp. I wrote a blog about how holiday travel affects your spine, and the same principle applies here: prolonged stillness makes tissues less tolerant when you finally move again.
Simple Things That Help Right Now
A few small habits can make a big difference. Light calf stretching or gentle heel raises throughout the day help keep the tissues from stiffening. Rolling the bottom of your foot on a ball for thirty to sixty seconds can improve blood flow. Even a short walk every couple hours helps maintain tissue tolerance.
Wearing supportive shoes around the house also helps. Many Utah homes have hard flooring, and walking barefoot all day during the holidays is one reason heel pain seems “randomly” worse.
What I Typically Do in the Clinic
When people come in with plantar fasciitis, I typically use a mix of targeted soft tissue work, joint mobility for the ankle and midfoot, and exercises that help the fascia tolerate load again. For stubborn cases, shockwave therapy often makes the biggest difference. It helps break up adhesions, increases circulation, and stimulates the tissue so it can start healing rather than staying irritated.
If your heel has been flaring up this season and isn’t improving on its own, I’m always happy to take a look and give you a plan that actually helps. You can learn more or schedule a visit here:
https://kineticchiropracticutah.com