What is plantar fasciitis?

The plantar fascia is a strong band of connective tissue running along the bottom of your foot from the heel to the toes. Its role is to support the arch of the foot and act as a shock absorber when standing or moving. If this tissue becomes irritated or inflamed, it causes a sharp, sometimes burning pain, most commonly felt at the heel. While the pain may ease during movement it often returns after long periods of standing or after sitting down. This discomfort is due to a condition called plantar fasciitis.

How does plantar fasciitis develop?

Plantar fasciitis tends to develop gradually rather than overnight. Repetitive strain is usually the main culprit. Each time you walk or run, your plantar fascia stretches slightly. Over time, excessive loading causes tiny microtears in the tissue. These microtears lead to inflammation, stiffness and pain. Several factors make this more likely. Prolonged standing on hard surfaces increases strain on the plantar fascia, as does walking long distances in footwear that lacks cushioning or arch support. Changes in weight, such as when pregnant, can also put extra stress on the foot.

What can you do to prevent plantar fasciitis?

Properly fitted, supportive footwear with cushioning at the heel and arch support can make a major difference. Rotating footwear so that shoes have time to “recover” between shifts can also help. Whenever possible, alternate between sitting and standing when doing tasks. Short breaks to stretch the feet and calves during the day help maintain flexibility and reduce stiffness. In workplaces where standing is unavoidable, using anti-fatigue floor mats can reduce impact on the feet. Finally, maintaining a healthy weight lowers stress on the feet and can improve foot biomechanics, reducing the load on the plantar fascia.

What can you do to improve and treat plantar fasciitis?

Rest and reducing time on the feet can give the plantar fascia a chance to heal. Applying ice to the heel after work can calm inflammation. Stretching exercises for the calf muscles and the plantar fascia itself, such as gently rolling the foot over a cold can or bottle, are widely recommended by physiotherapists. Supportive footwear becomes even more important at this stage. Insoles or orthotics designed to support the arch can help redistribute pressure across the foot. In some cases, a healthcare professional may suggest night splints to keep the plantar fascia stretched while sleeping. If pain persists, referral to an occupational health service, podiatrist or physiotherapist can provide more tailored treatment options.

What can employers do to support workers who have plantar fasciitis?

A good starting point is to conduct workplace risk assessments to identify tasks that require prolonged standing or walking. From there, employers can provide appropriate footwear policies, subsidise orthotic insoles or introduce anti-fatigue matting where hard floors are unavoidable. Even the way a workplace is designed can alleviate the problem. Allowing staff to rotate between sitting and standing tasks or take micro-breaks for stretching can reduce the risk of aggravating heel pain. Employers should also ensure that workers know how to access occupational health support early on, rather than waiting until the condition becomes severe. Most importantly, employers should create a culture where musculoskeletal concerns are taken seriously.

Bringing it all together

Plantar fasciitis is far more than just an occasional sore heel. It is a common and potentially debilitating condition that can affect anyone, but especially those who spend long hours on their feet at work. By understanding what it is, how it develops and the steps that can be taken to prevent or treat it, we can reduce absenteeism and staff turnover. By prioritising foot health now, you can help ensure that plantar fasciitis does not stand in the way in your worker’s quality of life.