Foot-Friendly Travel: How to Avoid Holiday Heel Pain

Don’t Let Heel Pain Crash Your Holiday

There’s nothing worse than arriving at your dream destination—only to be limping by day two.

At Achilles Foot Clinic in Ballincollig, we often see people return from holidays with unexpected foot pain, especially in the heels. Long airport queues, cobbled streets, sightseeing marathons—your feet take a real hit when you travel.

The good news? A little planning can go a long way.

Let’s talk about how to prevent heel pain and keep your feet happy—so you can focus on enjoying your holiday, not nursing a sore foot.

Why Heel Pain Happens on Holiday

When you’re away from home, your routine changes—and so does the way your feet are used.

Here’s what often triggers holiday heel pain:

• Long days on your feet (e.g., sightseeing or standing in queues)

• Poor footwear choices (flip-flops or flat sandals with no support)

• Walking on unfamiliar surfaces (like uneven pavements or sandy beaches)

• Sudden increase in activity (going from desk job to 20,000 steps a day)

The most common culprit? Plantar fasciitis—inflammation of the tissue under your heel, often caused by overuse or poor support.

6 Simple Tips to Avoid Heel Pain While Travelling

1. Wear Supportive Shoes (Even at the Airport!)

Skip the flats or fashion trainers. Look for shoes with:

• Arch support

• Cushioned soles

• A secure fit (avoid slip-ons that make your toes grip)

👟 Bring shoes you've already broken in—not brand new ones.

2. Pack a Pair of Orthotics

If you wear custom orthotics, bring them. They help keep your foot in proper alignment and reduce strain—especially when you're walking all day.

3. Stretch Before You Step Out

Do a few simple stretches each morning:

• Calf stretches

• Toe curls

• Plantar fascia stretch (rolling your foot on a cold water bottle works wonders)

It only takes 5 minutes and can prevent stiffness and strain.

4. Rest and Elevate Your Feet

Try the “30-minute rule”: For every few hours of walking, give your feet a short break. Sit down, stretch, and elevate if possible.

5. Use Ice or a Massage Ball in the Evenings

A small massage ball or even a frozen bottle of water rolled under the heel can reduce inflammation after a long day.

6. Choose Smart Footwear for Every Occasion

• City trips: Cushioned walking shoes or trainers

• Beach days: Supportive sandals (look for arch support!)

• Evenings out: If you must wear dress shoes, add gel insoles or limit time in heels

Travel Should Be a Treat—Not a Trigger

Don’t let foot pain become part of your itinerary. A few small steps before and during your holiday can help you avoid a lot of discomfort.

If you’re prone to heel pain—or had it in the past—it’s worth checking in with us before you fly. We can recommend the right footwear, exercises, or orthotics to keep you pain-free while you travel.

📍 Visit Achilles Foot Clinic – Ballincollig, Cork
Book a pre-holiday foot check-up and make sure you step into your break pain-free.