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7 Tips on Preventing Heel Pain when Using Standing Desks

01 July 2021

Standing desks appear to be a terrific idea at first. They allow for increased exercise,heightened alertness and aid in preventing health problems long associated with excessive sitting. However, standing up at every opportunity isn't as advantageous as it appears. In truth, standing for an extended period causes incredibly uncomfortable feet as well as lower back pain. If you are ready for a standing desk, purchase one with the knowledge that you will need to sit for periods or alternate your standing positions. Studies have already been conducted to determine how much time you should spend standing.

Why does it hurt?

When you stand for lengthy amounts of time, especially on concrete floors with bare feet, your heels might become sore and tired. A solid-surface prevents usual tiny movements of the ankles and feet, thus "trapping" them in place. This promotes inadequate circulation in the foot and can lead to inflammation, which causes fatigue, soreness, and soft tissue injury.

People frequently continue to change their weight back and forth and scramble around in search of an upright position that minimizes the irritating foot and heel strain sensation associated with standing workstations. The truth is that standing desk foot pain can be caused by various factors, including muscular strength, foot health, ligament injury, and much more.

The foot muscles are constantly working to keep you stabilized and supported while you are standing. Without mobility, the same muscles have to operate continuously, causing tiredness and inflammation. There is also persistent pressure on one location, which is frequently the heels because they take most of your weight. When standing at a standing desk, the lower leg, foot, and heels are left to bear the bulk of the body's weight, which can cause muscles and joints to strain. 

What do we do?

Standing has its own set of concerns, including a higher risk of poor circulation (such as vein troubles in the legs) and knee pain. There are several things you may do to reduce the pressure on your feet and eliminate heel pain. If you spend more than a half-hour a day standing at work, we strongly advise you to invest in most of these recommendations to preserve not only your heels but also your legs and joints in general.

Do not stand for too long.

Many employees use their standing desks immediately, and they frequently use them excessively and without proper preparation. Moderation is essential when switching from a sitting to a standing workstation. To be able to stand for prolonged periods, the body requires time to grow muscle and strength.

Standing demands a distinct set of muscles than walking or running. It is essential to establish balance and correctly condition the body and foot for the end objective when planning the optimum use of a standing desk.

Give it some time.

Many people purchase a standing desk and then go from sitting to standing all day. This is not a good strategy because your body is not accustomed to it. Standing demands muscular strength in a variety of areas, which takes time to develop. Begin by standing for 30 minutes to an hour per day for about a week, then keep increasing your duration as your body gets the hang of it.

Maintain proper posture.

All of the muscles in the body are tied together. Some muscles and tendons link the foot to the other parts of the body. Foot discomfort can sometimes be eased by practicing appropriate posture. Weight can be uniformly distributed, and foot discomfort can be decreased or eliminated by maintaining the body well-aligned. When working at a standing desk, remember to check in with your body's alignment regularly and maintain proper posture.

Get an anti-fatigue mat.

Anti-fatigue mats are intended to cushion pressure in your ankles, knees, feet, hips, and back. They make a huge difference. If you stand for more than an hour per day, use one.

Wear comfortable shoes.

Wearing appropriate footwear, particularly in the workplace, can be a time-consuming matter. In a workplace where men and women frequently wear firm or heeled shoes, forcing the foot to stand in uncomfortable footwear will almost likely cause pain and may even cause long-term complications.

Bring comfy sneakers to the office and wear them while using a standing desk to decrease standing desk foot pain. A correctly fitted sneaker can be an excellent approach to alleviate or eliminate foot pain caused by a standing workstationIf you have heel pain, you should look into products designed particularly to support the heels. If you have high arches or other types of foot pain, you may decide to wear shoes with supportive insoles.

Stretch often.

Standing for a long time can cause muscle strain, particularly in the lower legs and feet. Maintaining supple and flexible muscles in the back, legs, and feet might help to relieve foot discomfort. The more flexible a muscle is, the better it can tolerate tension. Take a little time between standing sessions at the computer to carefully stretch out the ankles and extend the hamstrings and foot arches. Simple motions and stretches can reduce rigidity and strain, leading to pain and soreness.


The issue with sitting and standing is staying in the same position for an extended amount of time without letting your body rest. You must exercise to ease pressure points and get the fluids in your body flowing.

Swing back and forth, switch positions with your feet, and shift from the balls of the feet to the heels and repeat. Refrain from locking your knees. Each hour, take some time to move around. Take a short stroll to the water fountain or the restroom. Adding a little exercise to a standing or sitting session is an excellent way to wake up the muscles and keep them active.

While you may be obliged to stand for extended amounts of time at work or home, you are not forced 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 easy methods and changes.