How to Reduce Heel Pain at Work

Jan 11, 2023

Heel pain may start as a mild annoyance but can significantly limit your ability to move comfortably if not treated promptly. Plantar heel pain is one of the most common complaints and impacts about 10% of adults. Even teenagers and young adults who participate in sports or enjoy active lifestyles may suffer from some type of pain in the heel. Whether you sit at a desk from 9 to 5 or work long hours on your feet, chronic heel pain can make it difficult to keep up with work and your personal life.

It’s hard to focus on daily tasks when all you can think about is your aching feet or an intense rubbing sensation on the back of your foot. After getting through the workday, you’re likely to head home and kick off your shoes rather than slip out for a long walk or spend quality time with your friends and loved ones.

Fortunately, you don’t have to continue pushing through each day with persistent heel pain. In fact, you shouldn’t! The faster you identify the cause of the pain and treat it, the faster you can restore your feet to health and get back to enjoying your daily life. We want that to happen as soon as possible for you, so we put together some tips for reducing heel pain at work.

heel pain at work

Reduce Heel Pain While Working on Your Feet

Whether you’re a nurse, factory worker, or construction worker, heel pain can make getting through a long shift unbearable. We have five quick tips that may help.

  • The right shoes are essential. Invest in high-quality shoes that offer good arch support, cushioning, and a slightly elevated heel. Flat shoes without arch support will only make the pain worse.
  • Take regular breaks to stretch and rest. Try to sit for a few minutes for every hour you spend on your feet. Do a few quick stretches or just give your feet time to rest.
  • Modify your workstation. Anti-fatigue mats can relieve stress on your heels and surrounding tissue at a standing workstation. If you can add a stool to give your legs short breaks throughout the day, even better.
  • Take care of your feet at home. If prolonged standing at work leaves your feet swollen or sore, spend some time stretching them out and applying ice. You may also massage your heels gently to relieve the tension.

Reduce Heel Pain While Working at a Desk

You may not stand for hours during the day, but that doesn’t mean your concentration and productivity won’t suffer from persistent heel pain. We have some tips to help you ease the ache and restore your focus.

  • Put your shoes back on. It’s easy to kick your shoes off under your desk at work or go without shoes entirely if you work from home. Unfortunately, you’re abandoning the cushion and arch support that your feet need, so keep your shoes on as much as possible.
  • Go for quality in the shoe department. You need shoes with excellent arch support and just the right cushioning. A proper fit is essential as well.
  • Get up and move at least once an hour. Sitting for hours can lead to just as many problems for your body as standing for hours. At least once an hour, get up to move around and stretch your legs for at least a few minutes.
  • Don’t sit on your heels. Do you often sit with one foot crossed under the knee or thigh of your other leg? If so, your chair is likely too low. Adjust the seat height to improve your posture and free your foot. It’s a simple repositioning that can help ease your pain. An adjustable standing desk that can help you cycle between sitting and standing is also a good choice.
    Woman in high heels experiencing heel pain at work

    Get Your Heel Pain Treated

    Those simple tips can help you avoid pain in the future, but you may still need help easing the pain that you already feel. Working with dedicated podiatrists like ours is key to identifying the cause of your heel pain and implementing a custom treatment plan that relieves your pain as quickly as possible.

    There are many treatment options available, but there are two that help most people relieve heel pain quickly:

    • Custom Orthotics – Orthotics are placed inside your shoes to improve arch and overall foot support, enhance cushioning, and help absorb some of the tension that comes with each strike against the ground.
    • Radial Pulsewave Therapy – This noninvasive treatment applies sonic waves to the heel to help ease pain and tension. The application of shockwaves can stimulate your body’s natural capacity, speeding up the rate of recovery.

    You can combine custom orthotics and shockwave therapy with stretching, ice compresses, and a variety of other treatment options. Working with our experienced podiatrists is key to dealing with the source of the heel pain, as they will create a custom treatment plan that fits your needs.

    Don’t Let Heel Pain Hound You at Work

    You now know how to start easing your heel pain at work, but identifying the cause of your pain requires the knowledge of an expert. Our doctors are available now to help with diagnosis and proper treatment for your heel pain.

    To schedule an appointment, call (203) 876-7736 to reach our Milford office or (203) 288-4055 to reach our Hamden office. Don’t put off dealing with your heel pain any longer hoping that it will just go away on its own. Instead, contact us, and let us help you!