Why Foot Pain Comes Back After Christmas (And How to Stop It)

If you’ve started running again, hit the gym harder, or jumped back into football or padel after Christmas, and that familiar foot or ankle pain has returned, you’re not alone.

Every January and February, we see a sharp rise in people experiencing heel pain, arch pain, Achilles tightness, ankle soreness, and lower-limb niggles. Many of them tell us the same thing:

“It was fine before Christmas… then I rested… now it’s back again.”

The frustrating truth is this:

Foot pain after Christmas usually isn’t random, and it’s rarely just bad luck.

Let’s explain why it happens, and more importantly, how to stop it from becoming a cycle you repeat every year.

The Christmas Reset Your Body Didn’t Ask For

Over Christmas, routines change.

• Less structured training

• More sitting and standing around

• Different footwear

• Sudden stop–start activity

Then January arrives.

You return to:

• Running

• Gym sessions

• Cross-training

• Football or padel

But your body hasn’t “reset” in the way you think it has.

What’s often happened instead is:

• Loss of conditioning
  Reduced load tolerance

• Subtle changes in movement patterns

So when activity resumes, the tissues that were already under strain before Christmas are suddenly asked to cope again, without addressing why they were struggling in the first place.

That’s why pain often comes back quickly.

Why Rest Alone Doesn’t Fix Foot Pain

Rest can calm symptoms.
It rarely fixes the cause.

Most recurring foot and lower-limb pain is linked to:

• How your foot loads the ground

• How force travels up the leg

• How your body absorbs impact during movement

This is where biomechanics matters.

If your movement pattern hasn’t changed, then when you return to activity, the same stress is placed on the same tissues, just at a different time of year.

That’s why:

• New trainers don’t always solve it

• Stretching alone doesn’t hold

• Painkillers only mask symptoms

The Post-Christmas MSK Flare-Up We See Every Year

In the clinic, January and February follow a familiar pattern.

People present with:

• Heel pain that “came back after the New Year”

• Achilles tightness after restarting running

• Arch or forefoot pain during gym sessions

• Ankle soreness after football or padel

What they often have in common is this:

They returned to activity without checking how their bodies are actually coping with the load.

And that’s where early intervention makes the most significant difference.

Why a Biomechanical Assessment Changes Everything

A biomechanical assessment looks at how you move, not just where it hurts.

It helps identify:

• How your foot strikes and loads

• How your ankle, knee, and hip interact

• Where stress is being absorbed, or not absorbed

• Why specific tissues keep flaring up

For active people like runners, gym-goers, and football or padel players, this insight is crucial.

It allows us to:

• Reduce unnecessary strain

• Improve the efficiency of movement

• Support recovery and performance

• Prevent minor issues from becoming long-term injuries

This is especially important post-Christmas, when bodies are often deconditioned but motivated.

Why Early Action Beats “Waiting It Out”

One of the biggest mistakes we see is waiting too long.

People often say:

“I thought I’d see how it goes.”

The problem is:

• Pain alters movement

• Altered movement increases strain elsewhere

• Minor problems become multi-area issues

Early assessment allows:

• Targeted intervention

• Smarter load management

• Faster return to activity

• Less disruption long-term

In other words: you stay active, rather than stuck in stop–start mode.

What “Stopping the Cycle” Actually Looks Like

Stopping foot pain from coming back isn’t about doing more; it’s about doing the right things earlier.

That usually includes:

• Understanding your biomechanics

• Addressing load tolerance

• Supporting movement where needed

• Gradually rebuilding capacity

For many people, this then transitions into longer-term maintenance through our Move & Improve VIP programmes, once the initial issue is under control.

But the first step is always clarity.

The Bottom Line

If foot pain keeps returning after Christmas, it’s not because you’re getting older or because you’ve “done damage.

It’s usually because the underlying movement pattern hasn’t been addressed.

The good news?
With the correct assessment and early intervention, most people can:

• Reduce pain

• Stay active

• Train with confidence

• Avoid repeating the same cycle next year

Ready to Get Clear on What’s Causing Your Foot Pain?

If you’re returning to running, the gym, football, or padel and something doesn’t feel right, a Biomechanical Assessment is the smartest place to start.

👉 Book a Biomechanical Assessment

Then, once pain is under control, we’ll guide you on whether our Move & Improve VIP programmes are the right next step for you.