Have you ever heard of “heel fat pad syndrome”?
Up until this year, neither had I.
And because the symptoms are quite similar to those of plantar fasciitis, I almost didn’t realize what was really affecting my foot. This is common: Many athletes and care providers don’t realize what they’re dealing with.
I happened to share a story on social media about how I was managing foot pain with training, and someone messaged and told me to look into heel fat pad syndrome because she had the exact same thing.
She was right!
Here’s what I learned about heel fat pad syndrome and how I manage it so I can walk, weight train and run again.
What Is Heel Fat Pad Syndrome?
Heel fat pad syndrome, also referred to as “fat pad atrophy” or “plantar fat pad syndrome,” happens when the fat pad in your heel loses its natural cushion and elasticity. This can cause a deep, bruise-like pain in the center of the heel, especially when you’re walking, standing or running. This condition often develops due to normal wear and tear, repeated stress, or uneven weight distribution.
I first noticed it in the dead of winter, when I was doing zero running. I walk my dogs a lot, but I have done that for years, so it didn’t make sense to me. I thought, “How can I have plantar fasciitis right now?”
The symptom that gave me the best clue was pain in the very center of my heel. It felt like someone had hit the bull’s eye with a hammer. I had absolutely no stiffness or pain in the arch of my foot.
Morning pain was tough, and it was exacerbated by long walks and standing too much.
But once I knew what I had, I could make a plan to tackle it.
Simple Remedies for Heel Fat Pad Syndrome
I started with some rest. My husband stepped in (literally) and took over some dog walking so my foot could settle down. I started icing it and then looked at footwear.
I made a trip to a reputable shoe store where they fitted me with an excellent running that offered a ton of support and cushioning. I have used minimalist or general fitness shoes for running in recent years (check out the picture above), so a specific jogging shoe was a change for me.
I also tossed my everyday slippers and ordered a cushiony pair of slides to wear around the house, and I bought a thick gel heel insert to throw into any other shoes that didn’t have enough padding. Some of my favorite shoes aren’t made for comfort, so the pad helps when the shoes need to match the outfit.
Other interventions are available, such as NSAIDS, injections, physical therapy and even orthotics. Consult a qualified care provider. If you experience heel pain, you should address it as soon as possible so you can avoid prolonged or even worse pain.
Back At It!
I’m happy to report that I am back to training, walking and running regularly.
I still experience discomfort if I log a lot of mileage, and if I opt for less-than-stellar footwear, I always regret it. But if I baby the foot around the house, wear good shoes for exercise and watch my training volume, the pain is absent.
If you’re suffering from heel pain, look into heel fat pad syndrome—and know that you can recover and resume all the exercises you enjoy if you make some adjustments!
Training around an injury can be tough. If you need help working around an issue, I can help you with a training plan focused on the things you can do! Send me a message!
