Why Standing All Day is Bad for Our Feet
There’s a lot of information out there about sitting down for prolonged periods of time and how it is bad for your heart. But while that may be very true, there’s also a lot of danger in standing for long periods of time, too.
Anyone who works on their feet all day will tell you that it is notorious for causing pain in the legs and feet. But for those who have a job that requires them to stay on their feet for long periods, it can often feel that the accompanying pain is unavoidable. Thankfully, there are several things that you can do to relieve the pain that you experience from being on your feet for hours at a time.
How to Get Rid of Foot Pain From Work and Standing All Day?
If you spend a lot of time on your feet, whether you are standing in one spot or spend a lot of time walking around, custom orthotics are an ideal way to relieve the pain.
These are designed to provide your feet with the support and cushioning that they need in order to ensure that you don’t end your day in a lot of pain. However, this might not be enough if you’re wearing the wrong type of shoes. When you spend all day on your feet, having the right, supportive pair of shoes on your feet is even more important than ever before.
Avoid cheap and unsupportive footwear and opt for shoes that are designed to support your feet all day long.
How to Relieve Foot Pain if You Can’t Sit Down?
If your line of work requires you to be standing up or walking around a lot of the time, the good news is that you don’t have to simply put up with the pain that comes along with it. If you’ve noticed that by the end of the day, your legs tend to be sore, swollen, heavy, and tired, or if you’ve noticed varicose or spider veins showing up on your lower limbs, you may want to consider wearing compression stockings when you are in work.
Compression stockings are designed to offer increasing compression up your leg with the highest level at the ankle, promoting blood flow back up to your heart. They allow for better circulation in your legs and can help you stay pain-free while you’re at work and once you come home. They’ll also prevent any varicose or spider veins that you have noticed from getting worse.
How to Relieve Foot Pain From Work
Working in a job where you’re on your feet all day long will start to take a toll on the muscles, not only in your feet but also your legs and lower back. Regular massages are a great way to relieve foot pain and any other soreness and tightness in your body from work. Seeing a professional massage therapist from time to time is the best option, but if this isn’t always possible for you, then there are several things that you can do at home to reduce the soreness and pain.
Foam rollers, in particular, can be an ideal option for dealing with any soreness in your legs and anywhere that’s painful on your back. Tennis ball massages are the ideal way to relieve foot pain from standing for long periods. To do this, sit on a chair with your hand on a wall for additional stability, while placing a tennis ball underneath the arch of your foot. Put your body weight onto the top of the ball, keeping your heel place on the floor and moving the ball slowly around the arch.
How to Reduce Pain in Feet From Standing With the Right Shoes?
Getting the right shoes for your feet is absolutely essential if you work in a job where you are on your feet all day. Thankfully, most jobs that require you to stand for long periods will typically encourage you to wear supportive and safe shoes that protect your feet.
Shoes for work should be something that you view as an important investment in your health and wellbeing since they are going to be something that you wear a lot of the time and can be the difference between being pain-free and being in a lot of pain. It’s also important to remember to regularly update your work shoes since wearing shoes that are worn out can lead to even further foot problems and will not provide your feet with a lot of support.
When buying shoes for work, first check the stability of the shoe. You can do this by holding the shoe by the sole with both hands, trying to rotate it in the same manner that you’d wring out a wet cloth. The majority of shoes will have a small amount of rotation when you do this, but if you are able to significantly rotate the shoe, it is unlikely to be very supportive when worn. You should also assess the stability of the shoe from front to back by placing one hand near the front and the other at the back of the shoe. Try to roll the shoe up with the laces on the inside.
All shoes will have some give in them in order to allow the toes to extend, but if you manage to roll the shoe up into a ball then it’s unlikely to be a very supportive option. Finally, make sure that the sole of the shoe is straight by turning the shoe over and placing the shoebox lid on it in the middle of the heel area. Look at the front of the shoe and see how much difference there is from one side of the box to the other; any shoes with a significant difference should be avoided.
Exercises to Ease Foot Pain From Standing for Long Periods
There are several stretches and exercises that you can perform if you are in pain due to standing for a long period of time.
- Stretching: You can use a towel to stretch your feet and Achille’s tendon to relieve tension and pain. Do this while sitting on your bed or the floor with your legs stretched out in front of you. Place a resistance band, towel, or something similar around your foot, positioning it at the ball. Stretch out the muscles in your foot by pulling the towel towards you and holding the position for thirty seconds.
- Rolling: A round object such as a tennis ball or a specially designed foot massager can be ideal for helping with heel pain. Do this by sitting on a chair and placing the ball under the arch of your foot. Roll your arch over it in a forward and backwards motion for around a minute.
- Wall Pushes: This exercise can be great for working and stretching your calf and foot muscles. Start in a standing position, facing the wall, around one foot away from it. Place your feet shoulder-width apart and place your hands on the wall. Then, step back with one leg and straighten it out. Bend your other knee slowly until you start to feel the calf muscle stretching in your back leg.
How to Help Feet Pain After a Long Day on Your Feet
There are several home remedy options that you can use to ease foot pain after spending all day standing.
- Soak your feet: Soaking your feet in warm water can provide great pain relief. Use a bathtub or a foot spa to soak your feet and add Epsom salts or another type of relaxing foot soak if you like. Rest your feet in the warm water for 20-30 minutes to relieve pain.
- Try ice: If you have experienced a foot injury or if your foot is swollen and inflamed from standing all day, ice can help relieve some of the pain and swelling. If your foot is inflamed it is likely to be very warm to the touch, even if the swelling is not great. Wrap some ice in a thin cloth and place it on your feet for 15-20 minutes. Repeat the process a few times a day if needed.
- Self-massage: Giving yourself a foot massage can relieve sore muscles in your feet from standing. When you are seated comfortably, bring one foot up onto your other knee and using lotion or anti-inflammatory crim, rub your foot down while massaging your toes, hell, and the ball of your foot. Use your thumbs to press into your foot muscles to relieve tension and knots with a circular motion.
How to Ease Foot Pain From Standing With the Right Pain Relief Products
While some foot pain and discomfort is usually unavoidable for those who spend a lot of time on their feet, the good news is that there are several products that you can use for pain relief. These include:
- Supportive, high-quality shoes
- A foot spa
- Foot massagers or a tennis ball
- Anti-inflammatory creams and ointments
- Compression stockings
- Over-the-counter painkillers
While your job might make it difficult for you to avoid being on your feet for long periods of time, the good news is that you don’t have to be in pain as a result.