Plantar Fasciitis in the Workplace: Strategies for Pain-Free Days

Posted on: 22 June 2023

Plantar fasciitis causes pain around the bottom of the foot and heel. It can be particularly challenging when you spend long hours on your feet in the workplace. However, there are strategies you can implement to ensure pain-free days and maintain productivity. This blog post discusses effective strategies to manage plantar fasciitis in the workplace, helping you stay comfortable and productive throughout the day.

Choose the Right Footwear

Investing in appropriate footwear is crucial for managing plantar fasciitis at work. Look for shoes that provide excellent arch support, cushioning and stability. Opt for those with a wide toe box to prevent cramped toes. Avoid high heels and shoes that lack proper support, as they can exacerbate your symptoms. Orthotic inserts or custom-made shoe inserts can also provide additional support and alleviate pressure on the plantar fascia.

Stretch and Strengthen

Regular stretching and strengthening exercises can improve flexibility and reduce plantar fasciitis pain. Incorporate the following exercises into your routine:

Calf Stretches

Place one foot in front of the other while standing against a wall. Next, lean forward, keeping your back leg straight and your heel on the ground. Hold the stretch for a few seconds and repeat on the other side.

Plantar Fascia Stretch

Sit on a chair and cross your affected foot over your opposite knee. Gently pull your toes back to stretch the arch of your foot. Hold and release, repeating the exercise several times.

Toe Curls

Drop a towel on the floor. Then use your toes to scrunch it towards you. Repeat this exercise several times to strengthen the muscles of your feet.

Pain Management

If you experience pain or discomfort at work, consider implementing these pain management techniques:

Ice Massage

You can reduce inflammation and pain by rolling a frozen water bottle under your foot.

Over-the-Counter Pain Relievers

Ibuprofen is a non-steroidal anti-inflammatory drug that can help to reduce inflammation. Follow the recommended dosage guidelines.

Foot Massage

Massage your feet using a tennis ball or a foam roller to alleviate tension and promote blood circulation.


By implementing these strategies, you can effectively manage plantar fasciitis in the workplace and experience pain-free days. Remember to choose appropriate footwear, engage in regular stretching and strengthening exercises and utilise pain management techniques when necessary. Prioritising your foot health will not only enhance your comfort but also contribute to your overall well-being and productivity.

For more information on plantar fasciitis, contact a professional near you.