What causes foot, heel pain in woking women and what to do about it?

Foot and heel pain is a common issue mainly affecting working women. From my clinical experience, I’ve noticed that women who work outside their homes frequently report foot or heel pain.

In this article, we will discuss the common causes of such issues and what can be done about them.

Common Foot Conditions in Working Women

Let me start by explaining the common foot problems I encounter in my practice:

1. Plantar fasciitis is the most prevalent condition, causing pain in both the feet and heels.
2. Then there’s the bunion, which forms at the base of the great toe. The toe slightly turns toward the other toes while its joint extends outward into a bulge, causing pain upon contact.
3. Another condition that can develop is Metatarsalgia, which causes pain in the ball of the foot—the area just behind the toes, across the sole.
4. Additionally, flat feet can sometimes lead to knee pain.

The basic symptom across all these conditions is foot pain, often extending to the ankles as well. You might find your feet slightly swollen when returning home after a long day.

What Causes Foot Pain?

The number one reason for foot pain is choosing inappropriate footwear. Many women wear high heels, which aren’t suitable for long-term foot health.

When wearing high heels, the foot is arched unnaturally, causing the entire body weight to rest on the great toe and the ball of the foot. Regular use of high heels can lead to the development of bunions.

I’ve already posted an excellent video on bunions, explaining other causes, prevention methods, and exercises for treatment. You can find the link in my blog resources section.

Choosing the Right Footwear

What kind of footwear should you choose? If your workplace allows, casual sports shoes are an excellent option for teachers or office workers. Invest in good quality sports shoes that provide proper support for your feet.

These shoes have cushioning that helps alleviate pain and provide medial arch support—a feature often missing in regular footwear. If you have flat feet, you can use a shoe insert for flat feet for better support to the medial arch.

If you can’t wear sports shoes, at the very least, consider replacing high heels with orthopedically friendly sandals that fit properly.

Workplace Solutions for Foot Pain

Many professionals, especially teachers, spend long hours standing. In modern classrooms, I’ve noticed they’ve eliminated teachers’ desks and chairs, requiring instructors to teach while standing. This prolonged standing is a major contributor to foot pain.

Here are three simple exercises you can do at your workplace to significantly reduce foot pain:

1) Ankle Rotation Exercise:

Our first exercise is ankle rotation. This gives almost instant relaxation to any ankle discomfort. Follow these easy steps:

1. Sit with your legs crossed, one leg over the other.
2. Now, rotate your ankle clockwise and counterclockwise.
3. This will relax the stiffness developing in your ankle and adjoining muscles, reducing the chances of future pain and helping prevent swelling.

2) Foot Flexion and Extension:

A very effective exercise for any discomfort in your calf muscle and ankle joint. This is also effective for varicose veins issue which are very common in ladies.

1. Sit with both feet pressed against the floor.
2. Then, point your toes up and then your heels.
3. Repeat this motion several times.
4. This exercise prevents fluid accumulation around the ankle, foot, or calf muscles that can occur when sitting or standing for extended periods.

3) Foot Stretching:

An easy exercise that you can perform without getting out of your desk and chair. This exercise is beneficial for your calf muscles and stretches the small muscles in your foot to relieve pain.

1. Sit cross-legged as demonstrated in the image.
2. Use your hand to stretch your foot like a bow.
3. Hold this stretched position for 30 seconds and then release gently.
4. Repeat this two or three times.

Also read: 2 Stretching Exercise for Calf Muscle Pain Relief Instantly

Home Remedies for Foot Pain Relief

After a long day at work and completing household chores, here are some effective ways to relieve foot pain:

Foot Massage: Use a foot massager that wraps around your foot and lower leg. As it inflates and deflates periodically, it mimics the sensation of a human hand massaging your feet, providing relaxation and improving blood circulation to reduce swelling.

Warm Salt Water Soak: Prepare a tub with lukewarm water, add some salt, and soak your feet for 5-10 minutes. The warm water relaxes your muscles, relieving the stiffness that develops from being on your feet all day.

Foot Elevation Technique: Lie down on your bed and rest both feet on a pillow. Gently flap your feet 10-15 times, then remove the pillow. This technique is particularly effective for reducing swelling in the feet.

Conclusion

If you’re experiencing persistent foot or heel pain, I encourage you to try these simple remedies and exercises. Remember that proper footwear is crucial for preventing foot problems, so consider investing in supportive, comfortable shoes that suit your profession.

For those interested in more detailed exercises for foot and heel pain relief, I’ve created comprehensive videos on these topics. The links are available in my resources section.

Take care of your feet—they carry you through each day!

Keep Reading: How Can I Exercise While Sitting at My Desk? These 15 mini Exercises to Beat Your Pain, Boost productivity!