Pre-Start Routine for Foot and Heel Pain
Foot Health Tips
Quick Pre-Start Warm-Up Routine for Foot and Heel Pain
Starting a long work shift with tight calf muscles can put unnecessary tension through your feet, contributing to heel pain, aching arches, and plantar fasciitis.
Taking two to three minutes before you start work to complete a quick calf warm-up can help prepare your feet for the day ahead.
Why Calf Warm-Ups Help Your Feet
When your calf muscles are tight, they pull directly on the Achilles tendon and increase strain across the plantar fascia under your foot. Warming up the calves increases blood flow and flexibility, helping to reduce the pulling force on your heels and arches while standing or walking on hard surfaces all day.
How to Perform the 3-Minute Warm-Up
Stand with the balls of your feet on a step or ledge, holding onto a wall for balance. Perform 10 controlled calf raises without forcing the movement. Next, lower one heel below the step to feel a gentle stretch in the calf muscle and hold for 30 seconds, then swap to the other side. Repeat this entire sequence for three full rounds before starting your shift.
Pre-Start Routine Breakdown
- 10 double-leg calf raises on a step edge
- 30-second calf stretch on the left leg
- 30-second calf stretch on the right leg
- Repeat the complete sequence 3 times
Support Your Feet at Work
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Shop Work BootsThis article is for informational purposes only and does not substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified podiatrist or healthcare provider regarding persistent foot or heel pain.