After relaxing for an hour after work, my heels hurt and my achiles tendon feels tight when i start moving. what should i do?

Equinus: After sitting for awhile or after sleep our calf muscles, achilles tendon and plantar fascia tighten. When we get up first steps in the am or after sitting we expect them to have the flexibility and stretch that we need to walk. However, in some cases tight musclegroups or tendons and fascia require additional stretching and in some cases a night splint. Getting on a stretching program will help.

Plantar fasciitis.: The most common cause of heel pain is plantar fasciitis: an inflammation of a thick band of tissue that helps hold up the arch of your foot. It attaches to your heel bone, and is usually the most painful for the first few steps in the morning, or after sitting a long time and then standing quickly.