When your job requires you to be on your feet all day, it’s not uncommon to experience pain when you get home. Our feet take on a lot and, particularly when we are standing still, they can become fatigued and sore.
If you’ve been experiencing pain in your feet or are worried that you might start experiencing it with a new job, it’s good to know there are ways to prevent it.
Here are our seven top tips to prevent sore feet from standing all day.
Walk whenever you get a chance
It strains our feet more to stand still than it does to walk around or move.
When you’re standing still, the muscles of your feet and legs never get a break as they constantly have to make minor adjustments to keep you balanced. It also makes it harder for your circulation and swelling can occur.
If your day doesn’t require you to stand in the same spot all day, try to maximise the time you’re walking or moving. For those who stand at a till or in the same spot for long periods, even walking on the spot can help.
This movement helps reduce the stress on your feet and legs while promoting circulation.
Stretch your feet
Stretching your feet can help prevent or even treat foot pain caused by standing all day. Here are some simple stretches you can do to prevent or treat foot pain.
Calf raises
If you have a step nearby, stand on the edge with your heels hanging down and the balls of your feet on the platform.
Then raise your heel until you’re on tiptoes. Hold for a second then slowly lower yourself back down.
If you’re standing at a desk, you can do this exercise just by raising your heel off the ground until you’re on tiptoes.
Repeat 10 times and try to do calf raises a couple of times each day.
Runner’s stretch
Another good stretch for preventing sore feet is the runner’s stretch.
Face a wall and place your hands against it. Extend one leg back behind you and push your heel into the floor as far as it will go. Hold this position for a moment and then switch feet. Repeat three times for each leg.
Stretching should never be painful so if you are experiencing pain then either don’t push as hard or seek medical advice from your GP
Elevate your feet when you’re resting
Whenever you’re having a break, give your feet one too. One of the causes of foot pain from standing all day is that your muscles never get a break when you stand still. Resting them can let them recover from this strain.
Even better, if you can elevate them so that they are above your hips, you can help your circulation. Better circulation can prevent or reduce swelling. Whenever you can, try to elevate them for 10-15 minutes at a time.
Posture is important
Our bodies, and our feet, are designed to work in specific ways. Ensuring that you have the right posture can make sure that you aren’t putting strain on your body that it wasn’t designed to take.
Where possible, try not to lock your knees as it can put more strain on your feet and legs. Locking any joint can cause trauma to the joint.
Also, try not to stand with your legs too close together. A wider base lets you spread your weight more, so that neither leg or foot is taking too much strain.
When you’re standing or on your feet all day, try to activate your core to take some of the stress off your legs and feet.
Wear compression stockings or compression socks
They may not look the coolest but compression stockings or socks can help prevent sore feet when you’ve been standing all day.
Compression stockings and socks help your circulation by compressing your lower leg and ankle. The pressure they apply on these areas can help your circulation prevent swelling during your day.
While they are often prescribed for diabetes or varicose veins, athletes looking to maximise the effectiveness of their legs and feet commonly use them as well.
Thankfully, brands nowadays are coming out with new variations that look sleeker and come in lighter materials.
Wear good shoes
Shoes are one of those things in life that spending more money on pays off, particularly if you’ve been finding that you are finding yourself in pain from being on your feet all day.
When looking for shoes, try to find somewhere the sole is wider than the heel so that you can maintain good foot posture. Make sure they’re also cushioned sufficiently to reduce the stress on your feet.
One of the most important things you can do is make sure they are the right size. Your feet will change over time so make sure that you get measured while you’re standing and ensure a thumbnail’s distance between the end of your big toe and the end of the shoe.
Wear arch supports of orthotics
Much of the strain your feet experience from standing all day can come from muscles working to maintain your balance. This can be made harder if your feet aren’t aligned or supported.
Arch supports like Lightfeet’s arch support insoles align your feet properly and provide that extra support. With your legs and feet properly aligned, your muscles don’t have to work as hard and will be less tired (and painful) at the end of the day.
If you can’t try all of these tips, don’t worry. Start with one or two and see if it helps. Don’t be afraid to try them all if you can and enjoy the end of your day without any pain.
If you are experiencing pain for longer than a couple of weeks, it might be time to see your GP or physio.