Heel Pain at Work: Causes, Relief and When to Seek Help
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Heel pain at work: what can help when you are on your feet all day
Heel pain can make a normal work shift feel much longer. For retail and hospitality workers, standing, walking and turning on hard floors can place repeated stress on the feet. Work shoes may also be stiff, worn or a poor fit.
Heel pain is a symptom, rather than a condition by itself. It can have several possible causes. The right approach depends on the location of the pain, when it started and how it changes during the day.
This guide explains common reasons for heel pain, simple steps that may help and when to speak with a health professional.
What does heel pain feel like?
Heel pain may be felt:
- Under the heel
- At the back of the heel
- Around the sides of the heel
- Along the arch or towards the toes
Some people notice their first steps are the most uncomfortable, especially after getting out of bed or sitting for a while. Others feel more pain after a long shift or towards the end of the day.
The type and timing of the pain can provide useful information, but they do not confirm the cause. Avoid self-diagnosing based on symptoms alone.
Common causes of heel pain
Repeated loading and foot fatigue
Standing and walking for many hours can fatigue the muscles and soft tissues in the feet. Hard floors, limited rest breaks and frequent movement may make this more noticeable.
A sudden increase in working hours, a new job or extra shifts can also place more load on the feet than they are used to handling.
Plantar heel pain
Pain under the heel is sometimes linked to irritation of the plantar fascia. This is a strong band of tissue that runs along the bottom of the foot and helps support the arch.
It may feel worse with the first few steps after rest. However, similar symptoms can occur with other foot problems, so a health professional should assess ongoing or severe pain.
Unsupportive or worn footwear
Shoes that are too loose, too tight or too worn may affect comfort during a shift. Thin soles may provide little cushioning from hard surfaces. A shoe with poor structure may also allow the foot to move more than is comfortable.
Shoes do not need to be expensive to be useful. They should fit well, feel stable and suit the tasks you perform at work.
Tight calf muscles
The calf muscles connect to the heel through the Achilles tendon. Tightness in this area may affect how the ankle and foot move. This can contribute to discomfort for some people, particularly after long periods of standing.
A knock or sudden injury
A trip, fall, hard landing or sudden change in activity can injure the tissues around the heel. Pain that begins suddenly after an incident should be taken seriously.
What can you do during a work shift?
Small changes may reduce strain on your feet. They may not be suitable for every person, particularly after an injury or if you have a health condition affecting circulation, sensation or balance.
Choose supportive work shoes
Look for shoes that:
- Fit comfortably around the toes and heel
- Have enough room for natural toe movement
- Hold the heel securely without rubbing
- Have a stable sole with suitable grip
- Provide cushioning for hard floors
- Match your workplace safety requirements
Try on both shoes later in the day, when feet may be slightly larger. Wear the socks you normally use at work. Walk around before buying, and check that your heel does not slip excessively.
If your workplace requires non-slip, enclosed or protective footwear, any insert must fit without making the shoe tight or reducing its safety features.
Replace worn footwear
Check the soles, heel counter and inner lining. Replace shoes when the tread is worn, the sole is uneven or the shoe no longer feels supportive. An insole that has flattened or changed shape may also need replacing.
Change position regularly
If your role allows, alternate between standing and walking. Use a footrest or low step for brief periods, where safe and practical. Avoid locking your knees while standing.
Ask whether tasks can be rotated. Even short changes in position can give tired feet a break.
Take sensible rest breaks
Use scheduled breaks to sit down and remove your shoes if appropriate. Gentle ankle movements can help you avoid staying in one position for too long.
Do not push through sharp or worsening pain. Tell your supervisor if symptoms are affecting your ability to work safely.
Try gentle movement
Gentle calf and foot movements may be comfortable for some people. For example, you could slowly move your ankle up and down while seated. You might also perform a light calf stretch, stopping if it causes pain.
Avoid forceful stretching, bouncing or exercises that make symptoms worse. A physiotherapist, podiatrist or other qualified health professional can show you suitable exercises.
Consider cold after activity
A cold pack wrapped in a cloth may provide short-term comfort after a shift for some people. Do not place ice directly on the skin. Avoid cold treatment if you have reduced sensation or circulation unless a health professional advises it is safe.
Can orthotic insoles help with heel pain?
Orthotic insoles can change how your foot sits inside a shoe and may provide cushioning or support. They are not suitable for every foot or every shoe. An insole that is too high, firm or bulky may increase discomfort or make the shoe unsafe.
Introduce a new insole gradually. Check your feet after wearing it, especially if you have reduced sensation. Stop using it and seek advice if it causes new pain, rubbing, numbness or pressure.
Here are some options that may suit different footwear needs:
For everyday work and walking shoes
DocPods Ultra Soft Orthotics – Ergonx Insoles for Plantar Fasciitis, Heel & Arch Support have a cushioned design, a deep heel cup and arch support. They may be worth considering for people looking for a softer insole for everyday shoes. Check the fit and available size before use.
For court shoes and fashion footwear
ICB High Heel Orthotics for Women - Comfortable Arch Support Insoles for High Heels, Court Shoes, and Fashion Footwear are designed for low- and high-heel court shoes, as well as some flat shoes with shallow heel cups. Their slim design may be useful where a full-length insole would not fit. High heels can still place extra pressure on the front of the foot, so comfort and safe fit remain important.
For high-arch feet and structured footwear
The Talarmade Equifax Full Blue X-Large is a firm, contoured insole designed for high-arch feet. It includes a deep heel cup and may suit some work boots, walking shoes and athletic shoes. A firm insole should fit correctly and should not be forced into a shoe with limited space.
These products are footwear supports, not a replacement for an assessment. A podiatrist can help determine whether an insole is appropriate and whether your shoes are suitable.
When should you see a health professional?
Make an appointment with a GP, podiatrist or physiotherapist if:
- Heel pain continues or keeps returning
- Pain is affecting your sleep, work or normal activities
- You have swelling, bruising, redness or warmth
- You have numbness, tingling or weakness
- You have difficulty walking normally
- You have diabetes, poor circulation or reduced sensation in your feet
- Home care has not helped after a reasonable period
Seek urgent medical care after a serious injury, if you cannot put weight on the foot, or if the heel is severely swollen, deformed or suddenly very painful.
A health professional may ask about your work, footwear, activity levels and medical history. They may examine how you stand and walk. Tests are not always needed, but they may be considered when the cause is unclear or an injury is suspected.
Preventing heel pain during long shifts
You cannot always avoid long periods on your feet, but you can reduce unnecessary strain:
- Wear work shoes that fit and meet workplace requirements.
- Rotate between two suitable pairs if possible, allowing each pair to air between shifts.
- Replace shoes and insoles when they are visibly worn or no longer comfortable.
- Increase activity and work hours gradually after time away.
- Keep toenails trimmed and check your feet for rubbing or blisters.
- Use rest breaks for sitting and changing position.
- Report hazards such as uneven flooring or poor-quality floor mats.
- Ask a qualified professional for advice if pain keeps returning.
The main message
Heel pain is common among people who stand and walk for work, but ongoing pain should not be ignored. Start by checking your footwear, allowing sensible rest and avoiding activities that make symptoms worse.
If the pain is severe, follows an injury or does not settle, seek advice from a qualified health professional. The right footwear and an appropriately fitted insole may improve comfort, but the best option depends on your feet, your work and the cause of the pain.
This article provides general health information only. It is not a diagnosis or a substitute for personalised medical advice.