5 Ways Working From Home Hurts Your Feet & How to Prevent It

The shift to remote work has revolutionized how we balance life and career, but it’s also introduced unexpected pitfalls—especially for our feet.

After a long workday—whether spent sitting or standing—you might have foot pain due to poor circulation, muscle fatigue, or pressure on key nerves. Understanding the root causes can help you prevent long-term discomfort.

So, let’s uncover a couple of ways your work-from-home setup is harming your feet and how to fix them.

» Stop your feet from hurting at work by wearing custom orthotics

5 Reasons Why Your Feet Hurt When Working from Home

1. Poor Ergonomics

The alignment of your spine directly impacts your foot nerves. When your workstation forces a slouched posture, it compresses the sciatic nerve (which runs from your lower spine to your feet). This compress then causes referred pain in the heels or arches, leading to plantar fasciitis.

Plantar fasciitis pain is typically worst in the morning, but prolonged sitting can also cause stiffness, making the first few steps after standing painful.

2. Reduced Physical Activity

Ever noticed that your feet feel stiff or sore after sitting for a long time? This is due to reduced circulation and muscle inactivity, which can contribute to foot pain when you finally get up and move.

Inactivity atrophies the lumbricals, the muscles between your toes responsible for splay and balance. Weak lumbricals then collapse your arches, leading to bunions.

3. Stress and Mental Health

Chronic stress spikes your cortisol, which thins the plantar fat pad —the shock-absorbing layer under your heel. This is why stressed remote workers often report “burning heels.”

4. Footwear Choices

Most information online warns about arch support and wearing proper shoes. But there's another culprit. When working from home, synthetic slippers can trap heat and cause your feet to swell. You should opt for breathable shoes or slippers.

5. Underlying Conditions

Emerging research links imbalanced gut microbiome to plantar fasciitis. Harmful gut bacteria produce lipopolysaccharides (LPS), toxins that trigger inflammation and target collagen-rich areas like the plantar fascia [1].

» Check out the common causes of pain at the back of the foot

Warning Signs Remote Workers Shouldn’t Ignore

Working remotely often means spending long hours sitting or standing, which can be taxing on your feet. If you have any of the following symptoms, seek medical advice to prevent any long-term harm.

Persistent or Worsening Pain

Ongoing foot pain that doesn’t improve—or gets worse—could signal an underlying condition that needs professional attention.

Whether it's due to an existing issue or a new problem, ignoring chronic pain can lead to serious complications. You should get medical help early to prevent further damage and improve long-term foot health.

» Learn to identify the signs that you should visit a podiatrist

Persistent or Worsening Swelling

If your feet or lower legs remain swollen or worsen over time, it could signal circulation problems, inflammation, or a medical condition.

Similarly, numbness or tingling in the feet might be linked to poor circulation, lower back issues, or conditions like diabetes. In such cases, you should consult a doctor to find out and address the cause.

Morning Heel Pain

If you experience sharp heel pain not just in the morning but also after sitting for a while, it could mean you have circulation issues. Left untreated, this condition can lead to chronic pain, reduced mobility, and long-term damage to the fascia.

Custom orthotics can help cushion and support your feet, reducing pain and improving daily comfort.

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5 Ways to Stop Foot Pain at Work

1. Alternate Between Sitting, Standing & “Sole Stimulation”

Every 20 minutes, switch positions: sit or stand for 5 minutes, then spend 1 minute rolling your feet on a spiky massage ball or textured mat. This method prevents muscle stiffness and reactivates dormant nerve endings in your feet. Standing occasionally also reduces pressure on your spinal nerves.

» Check out the best herbs for treating plantar fasciitis

2. “Grounding” Footwear with a Twist

You can wear thin-soled, zero-drop shoes indoors—they mimic barefoot movement while slightly protecting you. You can pair them with toe spacers for 1-2 hours daily to rebuild toe splay strength. Thin soles also force your foot’s micro-muscles to engage, preventing atrophy.

3. Desk-Side “Foot Gym” Routine

You can strengthen your feet while you work by performing some of the routines below hourly:

• Towel Scrunches: Place a hand towel on the floor and grip it with your toes for 10 reps.

• Heel Drops: Stand on a stair edge and lower your heels for 15 seconds to stretch your Achilles tendons.

• Marble Pickups: Use your toes to transfer five marbles from one bowl to another to improve dexterity.

» Check out our library of exercises to strengthen your feet

4. Thermoregulation Hacks

Feet swell in the heat and stiffen in the cold. To support circulation, swap synthetic socks for merino wool blends—they wick moisture and stabilize foot temperature. You can also use a heated footrest during winter. Heat boosts circulation, reducing DVT risk by 22% (per 2022 vascular research).

5. Nighttime Nerve Reset

Before bed, you can soak your feet in Epsom salt and apple cider vinegar (1 cup each in warm water) for 10 mins. Then, follow up with “toe flossing.” Loop a resistance band around your big toe and gently pull it in all directions for 1 minute per foot.

The magnesium in the soak relaxes your muscles, while the acetic acid in vinegar breaks down dead skin cells. Additionally, toe flossing releases compressed nerves from daytime sitting.

» Discover the common problems of people with wide feet

Supportive Footwear and Insoles for Remote Workers

Remote work often means long hours spent either standing or sitting, which can lead to foot and leg strain. Choosing the right footwear or supportive insoles is crucial for comfort and long-term well-being.

Supportive Footwear Options:

• Ergonomic Shoes: Shoes specifically designed for home office use, like the VIBAe ergonomic shoes, are lightweight and promote good posture, especially if you have a standing desk.
• Work Shoes with Memory Foam Insoles: Memory foam shoes, like the ones from Skechers, are light, breathable, and cushion your feet. They can lower fatigue and improve traction on smooth surfaces.
• Supportive Casual Shoes: Birkenstock shoes are popular for their contoured footbed and excellent arch support, which make them ideal for casual home environments.

Supportive Insole Options:

• Arch-Support Insoles: These orthotics provide extra-firm support, reducing strain on your arches and heels. They are particularly helpful for plantar fasciitis. They also stabilize the heel and improve posture.
• Shock-Absorbing Insoles: Insoles that absorb impact reduce pressure on your feet and lower legs. This cushioning helps prevent shock from traveling up your body and straining other joints.
• Customizable Insoles: You can order a custom mold from Upstep and leave an imprint on your feet. The insoles you'll receive are tailored specifically to your foot contours, compared to store-bought options.

Why Invest In Supportive Shoes and Insoles?

Choosing the right footwear or insoles offers several key benefits:

• They absorb impact, preventing stress from reaching your knees, hips, and lower back.
• They offer proper arch support that reduces overpronation or flat-footedness, minimizing foot and leg pain.
• They align with your body, reducing muscle and joint strain.

» Find out how to get your orthotics covered by insurance

Step Into Healthier Habits

Working from home doesn’t have to mean sacrificing foot health. By ditching unsupportive footwear, prioritizing movement, and optimizing your workspace, you can avoid long-term damage and stay pain-free.

Remember: Your feet carry you through life—literally. Treat them like the foundation they are, and they’ll support you through every deadline, meeting, and Netflix binge. Ready to make a change? Start today—your future self will thank you.

» Are your feet hurting while working from home? Get custom orthotics