Plantar fasciitis at work: what actually helps

Sharp heel pain with your first steps in the morning is the classic sign of plantar fasciitis. Here is what helps if you are on your feet at work, and when to get it checked.

By ElytStep6 November 20266 min read

Person massaging their heel with a supportive insole and silicone heel cup on the floor

Quick answer

Plantar fasciitis is irritation of the thick band of tissue under your foot (the plantar fascia). It usually causes sharp heel pain that is worst with your first steps after sleep or rest. Most people improve with supportive, cushioned shoes, insoles or heel pads, regular calf and foot stretches and less time standing still. See a GP if it hasn’t improved after two weeks of self-care.

What plantar fasciitis is

The plantar fascia runs from your heel bone to the base of your toes and supports the arch like a bowstring. When it is overloaded, it becomes irritated where it attaches to the heel. The typical signs are:

Pain under the heel or arch

Usually on one side, felt as a sharp or stabbing pain.

Worst first thing

The first steps after sleep or a long sit hurt most, then it eases as you move.

Returns after long standing

It comes back at the end of a shift or after a lot of walking.

Hurts when the sole stretches

Climbing stairs or lifting your toes can bring it on.

Why it is common at work

NHS guidance lists long periods of standing or walking, hard surfaces, tight calf muscles, a sudden increase in activity and shoes with poor cushioning or support among the things that make plantar fasciitis more likely. Many jobs tick several of those boxes at once: twelve hours on concrete, in stiff footwear, with no time to stretch.

A new job is a common trigger

If the pain started after changing role, moving to a site with harder floors or doing more overtime, the sudden increase in load is often the reason. Build up gradually where you can.

What actually helps

What to do	Why it helps	How
Cushioned, supportive shoes	Reduces the shock and stretch on the fascia	Firm heel, cushioned sole, some arch support; avoid flat, worn-out shoes
Insoles or heel pads	Spread pressure and cushion the heel	Soft insoles, an arch support or a silicone heel cup
Calf and foot stretches	Tight calves pull on the heel	A few minutes, several times a day
Rest and raise the foot	Calms the irritation	Sit with the foot up when you can
Ice	Eases pain after a shift	Ice pack in a towel, up to 20 minutes every 2–3 hours
Painkillers if needed	Short-term relief	Paracetamol or ibuprofen; ask a pharmacist
Avoid barefoot walking on hard floors	Removes support at home too	Wear supportive slippers or trainers indoors

3 stretches for your breaks

1

Wall calf stretch

Hands on a wall, injured foot behind, heel down, back knee straight. Lean in until you feel the calf stretch. Hold 30 seconds, three times. Repeat with the back knee slightly bent.
2

Towel or band stretch

Sitting with your leg straight, loop a towel around the ball of the foot and gently pull your toes towards you. Hold 30 seconds, three times. Good before getting out of bed.
3

Bottle roll

Roll the sole of your foot over a cold bottle or a ball for one to two minutes. Firm but not painful pressure.

Shoes, insoles and heel pads

You don’t have to swap your whole wardrobe. Start with what you wear most: your work shoes. A cushioned heel and some arch support take load off the fascia with every step.

Soft, supportive insole

Memory foam or gel cushions the heel and spreads pressure. Fits most work shoes and boots.

Arch support

Stops the arch from flattening as you tire, which reduces the pull on the fascia.

Silicone heel pad

A small, washable heel cup that softens heel strike in any shoe.

Supportive work shoe

A cushioned, shock-absorbing sole with a firm heel counter, plus protection if you need it.

Heel and arch support

HeelPRO® Silicone Heel PadSilicone gel · washable£20.95View →

ComfortSTEP® Memory Foam InsoleMemory foam · heel cup£19.95View →

FootSUPPORT® Plantar OrthoticArch support · compression£20.95View →

SoftCUSH® Gel InsoleGel · arch support£39.99View →

If you need safety footwear, choose a cushioned model with a removable insole so you can add your own support. OrthoSAFE® was designed with orthopaedic support for long days, and our insole guide explains which insole suits which problem.

When to see a GP

NHS advice is to see a GP if:

the pain is severe or stops you doing normal activities
it is getting worse or keeps coming back
it hasn’t improved after two weeks of self-care
you have tingling or loss of feeling in the foot
you have diabetes, because foot problems can be more serious

A GP may refer you to a physiotherapist or podiatrist for exercises, taping or custom insoles.

This guide is general information, not medical advice

If pain is severe, getting worse, or not improving after two weeks of self-care, speak to a GP, pharmacist or physiotherapist. Call NHS 111 for urgent advice. People with diabetes should get foot pain checked early.

Frequently asked questions

How long does plantar fasciitis last?

It varies. Many people improve over weeks to a few months with self-care. If there is no improvement after two weeks of self-care, see a GP.

Should I stop working if I have plantar fasciitis?

Most people keep working with changes: supportive shoes, insoles or heel pads, stretches in breaks and less time standing still. If pain stops you working safely, speak to your GP and your employer.

Are heel pads or full insoles better?

Heel pads are a quick, cheap way to cushion the heel. A full insole with arch support also reduces the pull on the fascia, so many people prefer it for long shifts.

Can safety shoes cause plantar fasciitis?

Footwear with poor cushioning or support can contribute, whatever the type. A well-cushioned safety shoe with a removable insole is a better choice than an old, flat pair.

Take the pressure off your heels

Insoles, heel pads and orthotics that fit the shoes you already wear. Free UK delivery.

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