It’s a question we hear all the time: why do my heels hurt after a long day at work? If you're on your feet all day—especially on hard surfaces like concrete—it's not unusual to experience heel pain or foot pain. But just because it's common doesn't mean it's normal.
In many cases, the cause of heel pain is a condition called plantar fasciitis. This painful condition affects a thick band of tissue called the plantar fascia that connects your toes to your heel bone. When it becomes irritated or inflamed, it can cause sharp, aching, or stabbing pain, especially after a long shift.
Understanding Heel Pain: What’s Really Going On?
The most common cause of heel soreness after work is plantar fasciitis. It’s caused by overuse of the plantar fascia, especially in people with flat feet, high arches, or who wear ill fitting shoes. When the fascia becomes strained from standing, walking, or physical activity, tiny tears develop, leading to chronic inflammation and consistent heel pain.
Another culprit is heel spurs—bony growths that form on the bottom of the heel bone due to long-term tension on the plantar fascia. These spurs can dig into soft tissue, causing even more pain.
Common Causes of Heel Pain at Work
- Plantar fasciitis from prolonged standing
- Heel spurs due to ongoing inflammation
- Ill fitting shoes that don’t provide arch support
- Stress fractures from repetitive strain
- Achilles tendonitis linked to tight calf muscles
- Sever's disease (in younger or athletic workers) from an inflamed growth plate
Symptoms You Shouldn't Ignore
If you feel heel pain when you get out of bed or after sitting for a while, especially in the bottom of your foot, that’s a red flag. Other signs include:
- Heel swelling or tenderness around the back of your foot
- A stabbing pain that’s worst in the morning or after breaks
- Increased discomfort after physical activity
- Trouble walking in bare feet
How to Treat Heel Pain from Work
We treat this every day at Ergonx. Here’s what helps most people:
- Switch to supportive shoes with proper arch support
- Add orthotic shoe inserts to control foot motion
- Apply ice packs for 15 minutes post-shift
- Stretch tight calf muscles regularly
- Use over the counter anti-inflammatories (check with your GP first)
- Avoid standing or walking barefoot on hard surfaces
If the pain becomes chronic, you may benefit from:
- Shockwave therapy
- Ultrasound therapy
- Steroid injections
- Physical therapy to correct imbalances and relieve chronic plantar fasciitis
Preventing Further Complications
Untreated plantar fasciitis pain can lead to Achilles tendonitis, bone spurs, and worsening heel pain. Strengthening your foot and other muscles, and improving your flexibility, will help reduce the increased risk of future injury.
The Importance of Proper Footwear
Footwear is a game changer. Many workers develop plantar fasciitis simply because they wear shoes that don’t support them properly. At Ergonx, we recommend supportive footwear—especially podiatrist-designed work boots that support your plantar fascia, control motion, and reduce strain on the heel bone.
We also suggest doing warm-up exercises before work (you can find them on our website) to loosen your calf muscles, increase blood flow, and prepare your feet for the day ahead.
When to See a Professional
If you’ve had plantar fasciitis diagnosed and it's not improving, or you only feel pain in one foot, it's time to see a professional. A physical exam and targeted physical therapy can restore pain free movement and keep you working comfortably.
Tap now to explore Ergonx’s podiatrist-designed work boots and take the first step toward healthier feet.