How You Can Relieve Foot Pain When Standing All Day

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After working all day, we would all like to sit down, unwind and have a relaxing foot massage. But some of us need it more than others. If you are unfortunate enough to be standing all day long then you will know exactly what I am talking about. Those small aches and pains you get in and around your feet, just don’t allow you to smile for too long.
You’re probably thinking there’s not much that can be done to help you but luckily for you. Whether you’re a chef, a server, teacher or a construction worker. There are many fixes and ideas, which you can use to help reduce your foot pain. 
With the help of teachers, warehouse staff and friends in retail. I have put together a comprehensive list that will help your feet and keep you smiling at the end of the day.

Common Causes

Unfortunately for some of us, there are some causes which take place which we have no control over. This can lead to painful feet. They are:

  • Obesity – carrying large amounts of excess weight your body and feet cant handle which leads to increased strain on your joints ligaments and muscles.
  • Overuse – excessive amount of walking or standing for long periods.
  • Pregnancy – change in hormones can affect foot stabilization due to ligaments and muscles being under a lot of extra sudden tension along with the weight gain which takes place.
  • Foot Anatomy– Flat feet, high arches, accidents or any medical arthritis you have can cause your feet to naturally ache more than other people.

But luckily for us all, there are still a few methods which can help us ease the pain. I have asked many of my friend show are unfortunate enough to stand all day what exactly works for them.

These are the tips and tricks they gave me to help you reduce foot pain.

Stand Upright and Avoid Slouching

POSTURE
Stand straight with your belly pulled in towards your spine. Keep your head up and avoid slouching your shoulders. Your shoulders should ideally be in line with your hips and spine. Even when you walk, make a conscious effort to avoid putting down your shoes with every step you take. Instead, walk from heel to toe. Remember – if you neglect your posture, it may result in back and neck pain.

Wear the Right Shoes

OFFICE SHOES

High heels or narrow-toed shoes may look stylish but they aren’t worth a lifetime of pain and suffering. Contrary to the popular belief, even flip-flops aren’t ideal to wear when you have to stand for long hours. They may work well for a beach vacation but not so much in the office where you have to be on your toes most of the time. When choosing your office footwear, opt for shoes that offer adequate support to your feet (especially your heel and arch), and are good for long-term wear.

Your shoes should be cushioned and comfortable, and have enough space to accommodate your feet while offering them proper support. A size too small and too tight is most likely to cause pain and fatigue. Even a size too large won’t do you any good as the shoe would bend at the toe box, which will only trigger stress on your sole of the foot along with your toes.

Switch Your Shoes

DIFFERENT SNEAKERS

 

You may love your flats and sneakers but wearing them for months on end would often put stress on the same overused areas of your feet. But what’s the alternative? Simple – have a couple of comfortable varieties in your wardrobe that you can switch up. Rotating your shoes would change the pressure points and even activate different muscle groups in your feet. This way, you may even alleviate aches and pain that arise from wearing the same pair of shoes for a long time.

Ensure The Ergonomics Are Right

WORK DESK

Your desk height should let you stand in a proper position. In case your job involves working on the computer, the monitor height should be such that the top of the monitor intercepts a centered gaze (you can imagine it to be a line connecting your eyeballs to a point in the infinity that’s directly in front of you).

Walk and Sit in Between Your Work Schedule

TAKE A SEAT

Take sitting breaks as and when it’s possible. If you aren’t allowed to sit while on the job, walk around a bit from time to time as it would encourage blood flow throughout your legs. During lunch hours, avoid walking and running errands. Instead, sit and stay put on your seat to give your feet, legs and back some much-needed rest.

Try “relief” Postures

FOOT RELIEF

Agreed that laying on your back or rolling on the ground is out of the question when you’re at work. But you can still give your tired feet and legs some relief by practicing simple steps and postures. Giving your feet a quick massage with a lacrosse ball, or going into the lunge (half-kneeling) position are effective ways of doing it.

Do Simple Stretches

STRETCHES

Calf raises, desk stretches, split squats, or ankle circles (with your leg up) are some simple stretches and exercises that will stimulate the nerves, and keep your joints and muscles limber throughout the day. And the best thing is you can do them without leaving your desk. Imagine doing desk stretches while talking on the phone, or performing a few quick ankle circles while typing a letter on the computer – easy breezy, isn’t it? You may even search the internet to find some other simple stretches that you can do while standing at your desk.

Make The Surface You Stand on Comfortable

BRICK FLOOR

Standing on asphalt, concrete, or brick all day long is bad for your feet. But the management won’t lay a new surface just to offer your feet some relief, right? So, what can you do? Simple – just modify the surface you stand on. Try putting some padding on the hard surface (by having a carpet or mat), as it will decrease the pressure that your feet would be otherwise subjected to.

Consult a Podiatrist

PODIATRIST

It’s not necessary that you see a podiatrist only when your suffering and pain reach the unbearable level. You can take a preventive and proactive approach to consult a podiatrist and ask if cushioned insoles or custom orthotics would help your feet negate some of the adverse effects of standing for long hours. Since every foot is unique in its own way, taking the help of a professional makes prudent sense as s/he can help you in choosing the right footwear and even suggest some custom orthotics (or other products) to make it easier on your feet.

Pamper Your Feet at Home

FOOT SOAK

Give yourself a relaxing foot massage or foot bath when you reach home from work. Putting an ice pack or dipping your feet (for 20 minutes) in a bucket of water and ice water (provided you don’t have vascular problems) are other ways to help your tired feet heal fast. If your feet tend to swell after a grueling day at work, you can elevate them on a stack of pillows to reduce the swelling. The key is to pamper and treat your feet well to help them recover from the day’s onslaught and get them ready to face another challenging day tomorrow.

Conclusion

Standing all day can be as challenging as sitting at your desk all day long. Fortunately, by using the tips shared above, you will be able to overcome (and perhaps, even stay away from) the common injuries, pain, and discomfort associated with these jobs.

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