PTTD and Working from Home: Optimizing Your Home Office Setup

Working from home has its perks—no commute, comfortable clothes, flexibility. But it also creates new challenges for PTTD. All that time on hard floors, the temptation to work in socks, and the sudden switch to standing desks can aggravate your posterior tibial tendon. Here’s how to set up your home office to support your feet.

The Standing Desk Dilemma

Standing desks are popular for good reason—they reduce back strain and burn more calories. But for PTTD, standing without proper support can be worse than sitting.

If you’re using or considering a standing desk:

Ease into it. Don’t go from 8 hours of sitting to 8 hours of standing. Start with 20-30 minute intervals and build up.

Use an anti-fatigue mat. A quality mat (at least 3/4 inch thick) absorbs impact and reduces strain on your tendons. Cork, rubber, and memory foam options all work.

Keep your weight balanced. Shift your weight between feet regularly. One foot on a slight stool can help reduce continuous strain on one side.

Wear real shoes. This is huge. Working in socks or bare feet on hard floors puts tremendous stress on your posterior tibial tendon. Even at home, wear supportive footwear.

Floor Surfaces Matter

If you have hardwood or tile floors, your feet are taking a beating. Here’s what helps:

Area rugs. A thick rug under your desk creates a softer surface. Even a small mat under your primary standing spot makes a difference.

Floor cushions. Some people use meditation cushions or small rugs strategically placed where they stand most.

Shoes indoors. Did we mention this already? It’s that important. Indoor shoes or house shoes with arch support protect your feet on hard surfaces.

Chair Setup for PTTD

When you do sit:

Choose supportive seating. A chair with good lumbar support helps your posture, which affects how weight distributes through your feet.

Use a footrest. A slight elevation (not crossing your legs) takes pressure off your posterior tibial tendon. Some people use a small stool or a designated footrest.

Don’t sit too long. Set a timer to stand and move every 30-45 minutes. Prolonged sitting stiffens your tendons almost as much as prolonged standing.

The Break Strategy

Regardless of whether you’re sitting or standing:

Move every hour. Walk to the kitchen, around the block, or just around your space. Movement keeps tendons flexible.

Stretch gently. Calf stretches and ankle circles help maintain mobility. Do them at your desk—no one has to know.

Ice if needed. After a long day, ice the inside of your ankle for 15-20 minutes if you feel inflammation.

Home Footwear: The Middle Ground

You don’t want to wear work boots indoors, but socks aren’t enough. Consider:

Indoor shoes or slippers with support. Brands like Vionic, Orthaheel, and Oofos make house shoes with built-in arch support.

Slides you can wear with orthotics. Some people use orthotic-compatible slides for home.

Clean, supportive sneakers. Some people keep a “home” pair of sneakers by their desk for all-day support.

Quick Setup Checklist

  • Anti-fatigue mat in front of standing desk
  • Supportive indoor footwear available
  • Footrest for sitting
  • Timer for movement breaks
  • Area rug if floors are hard

Sources

  • Occupational health guidance on workstation ergonomics
  • Physical therapy recommendations for foot health in desk workers