How to Avoid Achy Feet while Working at Home

One side effect of working from home during the COVID-19 pandemic may come as a surprise: sore feet. Here are some tips on how to get relief.

As the pandemic spirals on, working from home is becoming more prevalent and for many companies, permanent. With the ability to work from home comes some perks, one being comfort! Instead of dress slacks, we slip on sweatpants, and instead of heels or dress shoes, we go right to our warm comfy slippers or completely barefoot! According to Sean Peden, an orthopedic foot and ankle specialist from Yale University Medicine, these habits can lead to foot pain and other issues. “Many people are continuing to work at home part- or full-time, which for some can mean wearing slippers or walking around barefoot,” Peden says. “And because of that, many patients are coming to us with foot problems.” Taking care of your feet is extremely important and can prevent common injuries in your feet, ankles, knees, and your back. Below are a few examples of injuries and how you can protect against them.

Walking barefoot or with soft cushy slippers with no real sole is ill advised. Peden states that when selecting shoes for at home, it should be similar to ones we would wear out of the house. Our shoes need to have harder soles in order to absorb the shock of walking. After weeks or months of not having proper footwear, injuries can begin to occur, like calluses, but also bigger issues like arch collapse. Peden suggests having house shoes that are only worn indoors. “To be practical, I suggest a slip-on clog or slipper without laces. That way, you don’t have to tie and untie your shoes 10 times a day,” Peden says. “A hard sole is important because the harder the sole, the less stress the joints and tendons in your foot experience with each step. The hard sole transfers that stress to the shoe rather than to the foot. A good rule of thumb is if it isn’t something you could walk in for a few blocks comfortably, you shouldn’t wear it around the house all day, either.”

Two of the most common foot problems Peden has seen since the beginning of the pandemic is Achilles Tendonitis and Planter Fasciitis. Tendonitis can really impact an individual that has flat feet. The tendon in the arch of the foot becomes inflamed and can cause damage. Peden says if you experience pain from this, stay off your feet, ice the area, and find a good supportive pair of shoes to wear daily! Secondly, planter fasciitis, which is normally pain in your heel, is caused by inflammation in the foot at the band of tissue on the bottom of your feet. “The pain is usually on the bottom part of the heel,” Peden says. “It’s associated with tight Achilles tendons and calf muscles. If people spend a lot of their day sitting, for example, the muscles can tighten up, and wearing improper footwear can exacerbate the issue.” The fix for this is mostly proper footwear according to Peden, there is also a flexible splint that can be worn at night to stretch out the muscle, so it is not so tight by the morning. “Exercise, physical therapy, and weight loss can all make a difference in addressing foot pain, too. “One pound of additional weight on your body leads to six pounds of additional pressure on your foot. So, if you lose 10 pounds, that is really taking 60 pounds of pressure off your foot,” Peden says. With the pandemic, many people have gained weight, which compounds the problem. But the key is not to do too much too quickly to try to reverse it, Peden says. “If you try to lose weight by suddenly walking too much, that’s hard on your feet, too, and may lead to other foot problems. So, I often recommend cross-training, including low-impact cardio activities like biking or swimming. You can walk, but try to take it easy and, as always, wear good, supportive shoes. “Hiking shoes are often a good option, particularly if you walk on uneven surfaces, including trails. “They are a little safer than sneakers, and protect your foot and ankle better,” he says (Futurity 22)

Overall, Peden advises if you are having foot pain, seek medical attention. There are many comfort levels amongst people right now when it comes to visiting doctors, but if you are having foot pain, it is best to see an orthopedic doctor as it could be a very easy fix.

By: Beth Gray