Heel Pain from Standing

A common issue with standing all day, especially for those who stand on hard surfaces like concrete or tile, is heel pain. The issue may start painful but can quickly become debilitating if left untreated. Heel pain is an annoying condition for many people. As you stand, the pressure on your heel pushes down on specific nerves in your feet. This causes pain, which can vary in intensity depending on how long you’ve been standing, where the pressure is concentrated, and what type of shoes you’re wearing.

A lot of people have heel pain from standing. What you might not know is that the cause of this condition is wear and tear on your heels, particularly if you stand without changing your feet position. Wearing high heels all the time can result in the development of calluses or corns on your heels, which can cause heel pain during standing. Heel pain is one of the most common–and painful–symptoms for people whose jobs or lifestyles involve a lot of standing. This article will help you understand the unique forces that standing puts on your feet, how to navigate situations that require a lot of standing, and how to deal with heel pain from standing.

What is Heel Pain?

Heel discomfort is a frequent condition in the feet and ankles. Underneath or beneath the heel, pain can arise. Heel discomfort can be caused by a variety of factors, including:

• Plantar fasciitis is a type of plantar fasciitis that affects the
• Tendonitis/tendonosis of the Achilles tendon or flexor tendon.
• Bone spurs are a type of bone spur.
• Sever’s disease is a serious illness that affects people (mostly in children 8-14 years old).
• Bursitis.
• Fractures caused by stress.
• Tendons that are inflamed.

It’s critical to have a medical evaluation to figure out what’s causing your heel discomfort so you can start on the right treatment path. Walking and participating in regular activities can be tough when you have heel pain. Nonsurgical treatments can help most painful heel issues, but your body will need time to heal.

Many people take prescription or over-the-counter medications for pain relief. This can be effective in certain cases, but you need to be careful. The misuse of over-the-counter medications is a leading cause of accidental death. You should never combine any prescription or over-the-counter medication with alcohol. If you are taking other drugs, there is always a chance for an adverse reaction if you take them with other medications. If your heel discomfort does not respond to conservative treatments, your physician may suggest surgery to repair damaged tissue and relieve your symptoms.

Symptoms of Heel Pain

Heel pain often begins gradually and progresses to a severe level. Often, no harm occurs to the afflicted region. It is possible that it is induced by wearing a flat shoe. Flat footwear may stretch the plantar fascia to the point that it swells or becomes irritated. However, if there is a tear, the pain may be considerable. At the moment of the damage, the individual may have experienced a popping sound, and pain will be instantaneous. Typically, heel pain is felt under the foot, at the front of the heel.

Symptoms may be severe immediately upon rising from bed in the morning and after a period of rest throughout the day, but will improve with some movement. They may deteriorate more by day’s end. One of the most common reasons for lower leg discomfort is heel pain. This ailment is most noticeable when standing or walking, but it can also occur while lying in bed. The pain usually starts in the heel and spreads to the mid-foot and toes. The symptoms of heel pain differ depending on the cause. In addition to discomfort, you may experience the following symptoms:

• On the heel, there is a bony growth.
• Color discoloration (bruising or redness).
• Stiffness.
• Swelling.
• Tenderness.
• Standing from a seated position causes pain.

Specially, symptoms inflammation of the plantar fascia are include: 

• The primary symptom is pain. You can imagine how painful an irritated plantar fascia might be when the foot is placed under strain when walking. The location of the discomfort on the bottom of your heel is variable. However, one location is often identified as the primary cause of discomfort. This is often located around 4 cm ahead of your heel and may be sore to the touch.

• The discomfort is often the greatest when you take your first steps in the morning or after extended periods of rest with no weight on your foot. Often, this kind of pain is characterized as stabbing or aching. Gentle exercise may help to alleviate some of the tension throughout the day. However, taking a lengthy walk or being on your feet for an extended period of time often aggravates the discomfort. Resting your foot typically alleviates the discomfort – which may be quite annoying for those attempting to increase their fitness levels via jogging!

• Sudden stretching of the sole of your foot, such as going up stairs or on tiptoes, may aggravate the discomfort. You may hobble as a result of discomfort. Certain individuals suffer from plantar fasciitis in both feet at the same time.

Causes of Heel Pain from Standing

The word “standing still” is, in fact, a little deceptive. The muscles in your legs and feet must be constantly engaged in order to maintain you upright (without tipping over!) while bearing the entire weight of your body. While walking or jogging may raise your heart rate faster than standing still, the activity is gentler on your tendons, ligaments, and muscles. It receives a short pause and relief from bearing your body weight as you take a step with one foot and swing the other forward.

It’s also more difficult for the heart to pump blood to the feet and legs when you stand instead of strolling or resting with your feet raised. This means less oxygen gets to these extremities, and circulation suffers as a result. Tendons and muscles shorten and tighten when we remain still and do nothing at all. This is a natural reaction to inaction, in which the body’s muscles are forced to work harder than usual. This can cause discomfort over time.

Standing for long periods of time can eventually result in foot and heel pain. If the pain and discomfort persist and become disabling, consulting a doctor about possible causes is recommended.  Heel discomfort is frequently caused by repetitive stress and pounding of the heel rather than by a single event such as a twist or fall.

Among the most common causes are:

Plantar Fasciitis 

From the calcaneum (heel bone) to the tip of the foot, the plantar fascia is a strong bowstring-like ligament. This type of pain is frequently caused by the way the foot is constructed, such as if the arches are unusually high or low. The soft tissue fibers of the plantar fascia get irritated when it is stretched too much. This commonly occurs where it connects to the heel bone, but it can also occur in the center of the foot. Under the foot, there is pain, especially after long periods of rest.  If the Achilles tendon contracts as well, calf muscle cramps may ensue.

Heel Bursitis

The bursa, a fibrous sac filled with fluid towards the back of the heel, can become inflamed. It can happen as a result of landing on the heels awkwardly or forcibly or as a result of pressure from shoes. Pain might be felt deep within the heel or at the back of the heel. The Achilles tendon can sometimes swell. As the day progresses, the discomfort usually intensifies.

Heel Bumps

Pump bumps, often known as breast bumps, are a common occurrence among teenagers. Because the heel bone isn’t fully developed, it rubs excessively, prompting bone production to increase. A flat foot is the most common cause. It can be caused by starting to wear high heels before the bone has fully developed.

Tarsal Tunnel Syndrome

When a major nerve in the rear of the foot becomes pinched or imprisoned, it is known as tarsal tunnel syndrome (compressed). This type of compressive neuropathy can affect either the ankle or the foot. Chronic inflammation of the heel pad may be caused by the heel pad being too thin or by vigorous walking. Repetitive stress, vigorous exercise, sports, or hard physical labor are all connected to stress fractures. Stress fractures in the metatarsal bones of the foot are more common in runners. Osteoporosis can also be a factor. Overuse and repetitive microtrauma of the heel bone’s growth plates induce Severs disease, the most prevalent cause of heel discomfort in children and teenagers. Children between the ages of 7 and 15 are the most typically affected.

Degenerative tendinopathy, tendinitis, tendinosis, and tendinopathy are all terms used to describe Achilles tendinosis. It’s a long-term ailment caused by the Achilles tendon’s progressive deterioration. Multiple, tiny microscopic tears in the Achilles tendon, which are unable to mend and repair themselves, might cause the tendon to malfunction. Microscopic tears form when the Achilles tendon is subjected to more tension than it can handle. The tendon grows, weakens, and becomes painful with time.

Heel discomfort can also be caused by:

• A plantar fascia tear Baxter’s nerve entrapment Achilles tendon rupture, where the tendon is ruptured
• The calcaneus is prone to stress fractures.
• Calcaneal cysts are cysts that form on the calcaneus bone.
• Soft tissue engorgement
• The short flexor tendon has a rip in it.
• Arthritis is a disease that affects the entire body (lupus, rheumatoid arthritis, psoriatic arthritis)
• Bone injuries might cause problems with circulation.

When uric acid levels in the blood reach the point where urate crystals form around the joints, producing inflammation and intense pain, when uric acid levels in the blood rise to the point where urate crystals start to pile up around the joints, causing inflammation and intense discomfort, a bone cyst develops. A neuroma, also known as Morton’s neuroma, occurs when a nerve in the ball of the foot swells, usually between the bases of the second and third toes. Osteomyelitis is an infection of the bone or bone marrow that causes bone inflammation. Osteomyelitis can develop as a result of an accident or surgery or as a result of a bloodstream infection that reaches bone tissue. Symptoms include deep pain and muscular spasms in the inflamed area, as well as a temperature.

Peripheral neuropathy is a condition that causes pain and numbness in the hands and feet as a result of nerve damage. It can be caused by traumatic injuries, infections, metabolic disorders, and toxins. One of the most common reasons is diabetes. Rheumatoid arthritis is a devastating auto-immune disease that causes inflammation and pain in the human body’s joints, surrounding tissue, and other organs. It usually starts with the joints in the hands and feet, although it can affect any joint.

Treatment of Heel Pain from Standing

If you spend any amount of time on your feet, you’ve probably felt the pain of aching heels. That feeling can be debilitating and make it difficult to do things like walk or stand. You need rapid, efficient relief for heel and foot discomfort from standing after a long day on your feet. Try these simple and cost-effective remedies:

Icing 

Ice not only numbs pain signals in the body but can also assist reduce inflammation and redness. Use an ice pack or Ice Slippers that stay in place on their own for around 10 minutes. Don’t put ice directly on your skin – wrap the pack in a thin towel. Soothing gel pads that are filled with soothing herbal oils can be placed directly on the heels and bottom of feet. The pads gently massage the skin, providing pain relief within minutes. Keep your feet clean and moisturized. A daily foot bath with lukewarm water will soften dry skin, making it more comfortable to walk on. Use a pumice stone, roughened sponge, or loofah to stimulate circulation between toes and heel area.

Massage

Massaging your feet can be an excellent way to get relief from standing all day. It can help get rid of the pain in your heel and alleviate soreness. Massage is another effective pain-relieving technique. Simple techniques, a mobility ball, or even common items like a tennis ball or rolling pin can be used to strengthen your hands. Massage helps to break up scar tissue, enhance circulation and blood flow, and interrupt pain impulses in the body.

Rest

One of the simplest–and most effective–methods for treating heel and foot pain is to simply rest. When you come home, keep your feet elevated to allow your body to recover from the rigors of standing. If you can, take steps to get some rest on the couch or on the floor instead of standing. Some people find that exercising their feet is effective in relieving foot pain. You can perform simple exercises like flexing your toes and stretching your calves.

NSAIDs

When heel pain or foot pain is really bad, nonsteroidal anti-inflammatory drugs like Ibuprofen can help reduce swelling, relieve discomfort, and bring much-needed relief. While you may be obliged to stand for extended amounts of time at work or at home, you are not required to stand for sore heels or feet. You may have a more comfortable day on (and off) your feet by using a couple of these basic tactics and changes.

Stretch

Stretching is a simple approach to improve the way your feet feel after a long day of standing. To improve the muscles and ligaments involved in standing, stretch your heels, calves, and even your toes. If you stick to this routine, your feet and legs will become stronger and more flexible, allowing you to stand for long periods of time.

The majority of persons with heel discomfort benefit from stretching. You can relieve some of the discomforts from standing all day by loosening up the upper leg muscles. Stretching should only take 10 minutes, so if you have time during the day, take a 10-minute break and extend your feet. If you don’t have time to stretch during the day, try rolling your feet with a foam roller before or after standing all day. You can also use modest anti-inflammatories like Ibuprofen or topical cortisone treatments in addition to stretching.

Orthotics are a Good Option

Keep in mind that orthotics come in two varieties: over-the-counter and custom-fit. Although over-the-counter implants will be readily available, they may not give the support you require for heel pain caused by prolonged standing. Custom-made orthotics, on the other hand, will provide the necessary support to make standing more comfortable. These are usually more expensive than over-the-counter inserts, but you’ll probably discover that they’re worth it if they help you feel better. Finding a pair of professional-grade insoles is one of the most efficient strategies to deal with a chronic case of achy feet. If you don’t currently have custom orthotics, they may be able to alleviate part or all of your pain.

When Should I Call the Doctor?

It’s time to see a doctor if you’ve had heel pain for more than a few weeks. Plantar fasciitis, an inflammation of the fascia that supports and links your heel bone to your toes, is the most prevalent cause of heel discomfort.

If you have any of the following symptoms, you should contact your healthcare provider:

• After a few weeks, the discomfort does not improve with rest or pain medications. Due to pain, walking or moving is difficult. Inflammation, swelling, or stiffness in the foot or heel.
• Other signs and symptoms include: Fever Muscle spasms or cramps Blisters or a flushed appearance Swelling that makes it difficult to move about

Prevention of Heel Pain

It’s critical to keep your foot and heel tendons flexible to avoid heel discomfort or to keep it from reoccurring. Stretching should be done on a regular basis, and you should wear shoes that are correctly fitting and supportive. Heel pain is more common in runners. Running injuries can be avoided by covering fewer distances and running on softer terrain. The use of running shoes with proper cushioning can also help prevent the discomfort caused by heel pain. If you are suffering from heel pain or any other foot injury, consult a podiatrist.

Reconsider Your Footwear

Place your foot on a sheet of paper and trace it. Mark the contour of your heel and the length of your forefoot with a pen. The distance between the two markings should be measured. This can help you determine how much space you’ll need in your shoe.

It will be difficult to balance oneself if you wear shoes that are too tiny, and it will be even worse for your heel health. With each foot, make sure you can fit a finger’s breadth behind your heels and toes. Maintain a shoe size that is at least one size larger than your normal size. You may simply squeeze your shoes into position if you buy them a size too small. This will keep your heels from slipping out of the shoe during the day.

It will be easy for you to stumble forward and lose your balance if you wear shoes that are too big. At the very least, this makes standing up straight and maintaining proper posture more difficult. For comfort, while standing, a nice pair of shoes is essential. Choose shoes with full heel and ankle support, a solid sole, and arch support. This is one of the finest strategies to relieve heel discomfort from standing if your work shoes are uncomfortable or don’t fit properly.

Make Breaks a Priority

It’s critical to rest your heels and legs on a frequent basis, if at all possible. Make an effort to take scheduled breaks and spend as much time as possible off your feet. If taking a break isn’t an option and your feet are hurting, consider shuffling or walking in place throughout the day to give your muscles and ligaments a break.

It can be difficult to discern whether you’ve stood incorrectly or if the muscles in your foot, ankles, and legs all need a break if your heel hurts. Don’t just put up with it—there are ways to give your heel a good massage at work or during your lunch break. Place a rolled-up towel under your heel to take the pressure off, or try a self-massage with a tennis ball or golf ball. Massage the bottom of your foot, paying particular attention to the heel. Every so often, get up from your desk and walk around for a few minutes. Even if you’re not standing, that doesn’t mean your feet are completely at rest. Just walking around can help relieve some of the pressure on your heel.

Conclusion

There are many reasons for this, some being excessive pronation in the foot, being on your feet all day, or having a high arch. Plantar fasciitis is a prevalent cause of heel discomfort. An inflammatory condition known as plantar fasciitis occurs when the plantar fascia ligament, which runs down the sole of the foot, becomes inflamed.

While it may not be feasible to completely eliminate pain, there are ways to make an 8-hour shift on your feet more bearable. It’s also critical to look after yourself because foot pain can lead to more serious problems such as plantar fasciitis and varicose veins. A few well-placed adjustments and small changes in your workspace can go a long way in reducing foot pain. Take quick action on the things you can alter today, and talk with your team about how you can improve the workplace’s health.

FAQs

What causes heel pain?

Heel pain, wildly stabbing heel pain, is most often caused by plantar fasciitis, which is sometimes also called heel spur syndrome when a spur is present. Heel pain may also be due to other causes, such as a stress fracture, tendonitis, arthritis, nerve irritation, or, rarely, a cyst.

Who suffers from heel pain?

Heel discomfort is a frequent ailment of the feet. Heel soreness affects one out of every ten people at some point in their lives. Heel discomfort is most common in people who run or jog on a regular basis, as well as elderly adults 40-60 years old.

What is the best exercise for heel pain?

The best exercise for heel pain is the single-leg heel raise. It targets the plantar fascia in the back of your foot and is highly effective in people who have intense heel pain. This exercise starts with both feet on the floor, and then you lift one foot off the floor and balance on one leg. You then slowly raise that heel as high as possible without losing your balance, hold for 5 seconds, and slowly lower it back down to complete one rep.

What’s the best way to deal with heel pain?

• Pain and swelling can be alleviated by steroid injections…
• Orthotic devices include: Heel pressure can be relieved by over-the-counter or custom-made shoe inserts (orthotics).
• Nonsteroidal anti-inflammatory medications (NSAIDs) and ice packs are used to alleviate pain and swelling.

Should I see a doctor about my heel pain?

If you have any of the following symptoms, see your doctor right away: Swelling and severe discomfort near your heel. You won’t be able to bend your foot down, stand on your toes, or walk normally. Heel pain is accompanied by a fever, numbness, or tingling. Immediately following an injury, severe heel discomfort.

Is it wrong to stand for 8 hours?

McCulloch (2002) compiled results from 17 research participants who stood for more than 8 hours per day (8 h/d). Chronic venous insufficiency, musculoskeletal pain in the lower back and heel, premature birth, and spontaneous abortions were all identified as significant health hazards.

Is there a way to get rid of heel pain?

Nonsurgical therapies for heel pain usually work, but recovery takes time. You must be patient and allow your body to heal. Returning to your regular activities too soon may cause your recovery to be slowed. Surgery may be required in some cases.

Which shoes are good for heel pain?

This is a regular question we receive from our readers, and it is addressed in this post. Heel pain from standing is not only painful, but it can even affect one’s day-to-day life and work. Often times an individual may find relief by wearing shoes with good arch support and shock absorbers within the sole.

It is difficult to tell a person what shoes would most likely be a good fit for their foot without being able to examine their foot and ankle. With that being said, it is still possible to help guide them towards a shoe that will help with heel pain. It’s also crucial to keep in mind that everyone’s feet are different, with varying types of plantar fascia and arches, so not everyone’s demands will be the same.

What are some of the questions I should ask my doctor?

You might wish to inquire with your doctor about the following:

• What is the source of my heel pain?
• What’s the best course of action for me?
• What can I do to reduce my chances of experiencing heel pain again?
• What kinds of symptoms require more immediate attention?