Why Do My Feet Hurt Working From Home?

Working from home may have saved your commute, but it could be putting unexpected stress on your feet. If your feet hurt working from home, you’re not alone. Many people have experienced increased foot pain from simply walking around the house in slippers or bare feet.

In this blog, we’ll break down why this happens, what you can do about it, and how to best take care of your feet while working remotely.

At Bluebonnet Foot and Ankle Institute in Austin, Texas, we specialize in diagnosing and treating foot and ankle conditions. If you’re dealing with persistent pain, swelling, or other issues, contact us today.

How Can Working from Home Cause Increased Foot Pain?

Before remote work became the norm, most people spent the bulk of their day in supportive shoes at the office or during their commute. Now, many of us are walking barefoot, in socks, or in flimsy slippers across hard surfaces like tile, wood, and concrete for long periods of time. These hard surfaces put stress on your feet by eliminating natural shock absorption, especially if you’re not wearing shoes indoors.

Without proper footwear, your arches, heels, and ankles take on more pressure. This lack of arch support can lead to conditions like plantar fasciitis, tendinitis, swelling, or metatarsalgia. Over time, bare feet or unsupportive footwear can even lead to shortened Achilles tendons, causing tightness and ankle weakness.

To make matters worse, many people are now exercising in their living rooms, often barefoot or in socks. Repetitive motion on hard floors without shock absorbers or proper ankle support can result in long-term injuries.

How Shoes Can Help with Foot Pain

Shoes do more than just protect your feet from the environment. They act as shock absorbers, redistribute pressure, and offer arch support to reduce stress on your soft tissues and joints. When worn consistently, supportive shoes can help prevent injuries, maintain blood flow, and minimize the risk of conditions like plantar fasciitis or compressed nerves.

For individuals with flat feet or high arches, the right shoe can make a world of difference. For example:

Flat feet/pronators benefit from reinforced arch support and stability features.
High arches often require extra cushioning and support along the outer edges and heels.

Wearing shoes that match your foot type can also help manage ankle weakness, reduce the chance of muscle spasms, and limit overuse injuries that develop from long periods of walking on hard surfaces.

What Can We Wear at Home?

If you’re not comfortable wearing shoes inside, the solution lies in creating a dedicated pair of house shoes, shoes that never leave the home and are only used indoors. These should provide good support, including:

Thick soles for better shock absorption
Cork footbeds or deep heel cups for extra arch support
Easy slip-on designs like athletic sandals or supportive clogs/mules
Breathable material to allow your feet to breathe and move naturally

Avoid thin slippers or sock-only walking, especially on hard surfaces. While it’s healthy to occasionally walk barefoot, doing so all day, every day is not ideal, especially for those already experiencing foot and ankle pain.

Hygiene and House Shoes

One common concern is hygiene. Many avoid wearing shoes inside to keep from tracking in dirt or germs. Nearly 30% of Americans report leaving their shoes at the door for this reason. The good news? You can still maintain a clean home and protect your feet.

The best approach: Designate a specific pair of sturdy shoes or supportive sandals for indoor use only. Keep them clean and never wear them outside. This eliminates concerns about germs while also ensuring your feet receive the support they need throughout the day.

How to Best Take Care of Your Feet

Maintaining healthy wfh feet goes beyond choosing the right footwear. Here’s how to ensure comprehensive care of your feet:

Stretch daily: Especially if you’re sitting for hours at a desk, regularly stretch your feet, legs, and Achilles tendon. Try these stretches for foot and heel pain from the Mayo Clinic.
Take movement breaks: Every 30–60 minutes, stand up, walk around, or stretch to increase blood flow and reduce swelling.
Inspect your feet regularly: Check for signs of pain, redness, swelling, or changes in your nails or skin. These can be early signs of conditions like diabetic foot ulcers, ingrown toenails, or infections.
Don’t delay medical attention: Waiting too long to address issues like foot pain or ankle weakness can lead to more serious complications that may require surgical treatment.

Get Expert Help Today

Whether you’re experiencing arch pain, plantar fasciitis, or just tired of your feet hurting while working from home, we’re here to help. At Bluebonnet Foot and Ankle Institute, we specialize in diagnosing and treating a wide range of foot and ankle conditions, including those brought on by work-from-home feet.

Stop letting pain interfere with your day. Call us today at (512) 394-5108 or book an appointment online to get the expert care you need.

Medically reviewed by

Liza Chabokrow, DPM

Sources