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How to Relieve Foot Pain When You Stand or Walk At Your Job

We know spending a lot of time sitting down is bad for our health. Being on your feet can hurt too! Here are tips on how to relieve foot pain

How to Relieve Foot Pain When You Stand or Walk At Your Job

By now, most of us know that spending a prolonged amount of time sitting down is bad for our health. However, standing and being on your feet for long periods of time can also be bad for you. If you work in a job that requires you to be on your feet for most or all of the day, you will know that it can lead to pain in the feet and legs at the very least. The pain and discomfort that can sometimes result when you work in a job where you’re on your feet all day can often seem unavoidable and inevitable. The good news is that even if you can’t sit down on the job, there are several things that you can do to keep discomfort and pain under control. 

How to Relieve Foot and Leg Pain After Standing All Day:

If you work in a job like retail or healthcare where you are either standing or spending a lot of time walking around for a large portion of your shift, the best way to relieve this is to get the right shoes for the job. Wearing cheap, ill-fitting, or unsupportive shoes while you are working in a job that requires you to be on your feet for a good portion of the shift is only going to make things worse. 

When choosing footwear, it’s a good idea to look for high-quality shoes that are designed with your profession in mind, for example, shoes that are designed for nurses. You may also want to try custom orthotics, which are fitted into your shoes to provide your feet with the additional support and cushioning needed to prevent pain when you spend a lot of time standing and walking. 

Relieving Foot Pain at the End of the Day:

If you work in a role that requires you to be walking or standing a lot of the time, there are several things to do to help relieve any pain and discomfort in your feet and legs at the end of the working day. Perhaps you have noticed that after working a shift your legs and feet feel heavy, tired, painful, and perhaps even swollen. Wearing compression stockings while you are at work can be an ideal way to reduce the likelihood of pain and discomfort at the end of the day. Compression stockings work by providing increased compression up your leg, which promotes blood flow back to the heart and improves your circulation. 

Other Ways to Reduce Work-Related Foot Pain:

Along with wearing compression stockings while working, there are several other treatments and home remedies that you can try to reduce foot and leg pain from standing or being on your feet all day. 

  • Massage:

Getting regular foot massages can be an ideal way to reduce pain and discomfort in your feet and legs, and deal with a build-up of lactic acid that might be contributing to the pain and discomfort. Full body massages can also be an ideal way to get relief from foot and leg pain along with any other soreness and stiffness that you are experiencing in your body after doing your job. 

If you can’t get access to a professional massage service, there are several self-massage techniques that you may want to consider using to relieve the pain in your feet and legs. Foam rollers are a great option for relieving pain, soreness, and stiffness in your legs and back. Getting a foot massager is a good idea. You can also use a tennis ball or a massage ball to relieve any pain that you are feeling in the balls or arches of your feet as the result of standing for long periods of time. While seated, put the ball underneath the arch of your foot and place your body weight on the ball while moving it slowly around the arch. 

  • Exercises:

There are several different exercises and stretches that you can perform to relieve the tension and pain in your feet from working on your feet for a long period of time. One simple way to stretch your feet is by using a towel. Sit on the floor or on your bed with your legs stretched out and place a towel or something similar around your foot at the ball. Pull the towel towards you and hold the position for thirty seconds to stretch your foot. 

You can also stretch your foot and calf muscles with wall pushes. To do this, stand up facing the wall with around one foot distance between it and you. Place your feet shoulder-width apart and place your hands on the wall before stepping back with one leg and straightening it. Then, slowly bend your other knee until you feel the stretching of your calf muscle in the back of your leg. 

  • Ice Packs:

If your feet are sore and swollen after spending a long day on them at work, ice can help to relieve some of the pain and inflammation. Ice packs can also be an ideal remedy to consider if you have injured your feet in some way. A foot that is swollen and inflamed even by a small amount is likely to be warm to the touch and may look red. Wrap ice in a thin cloth or get a specially designed ice pack and apply it to the affected area of your foot for no more than twenty minutes. This process can be repeated a few times per day if needed. 

  • Soaking:

Another option that you might want to consider is soaking your feet in warm water and some Epsom salts or essential oils. You can do this as part of having a bath or in a standalone tub or foot spa. Foot spas are a great investment to make since they often come with jets and massage settings that can provide a lot of relief to your sore feet at the end of a long working day. 

  • Over the Counter Treatments:

You may also want to try over the counter pain relievers to help reduce the symptoms of painful feet from standing all day at work. NSAIDs like ibuprofen might be an ideal choice if your feet are swollen and inflamed from standing on them all day, or you can get a topical ibuprofen gel to apply to your feet as part of massaging them to relieve the pain and discomfort. 

Choosing the Right Shoes to Reduce Foot Pain From Work:

Getting the right pair of shoes for a job where you are spending a lot of time on your feet is crucial to avoiding painful feet and legs. Most jobs that require you to stand for long periods of time will often have health and safety guidelines regarding shoes and information to help you choose the right type of shoes for your needs. Shoes for your job shouldn’t be something that you scrimp on, as they are an investment in your overall health and wellbeing, playing an important part in how you feel both on and off the job. Since you’re probably going to be wearing your work shoes most days of the week for at least eight hours per day, it’s important to invest in a pair that are high-quality and fit you well, along with offering the additional support that you need. You may want to consider buying your shoes from a specialized manufacturer or retailer that makes shoes specifically for this type of work use. 

What to Look for in the Right Work Shoes:

The first thing to check when you are looking for work shoes is the stability of the shoe. To do this, begin by holding the shoe with both hands by the sole and rotate it in a motion similar to wringing out a wet cloth or towel. Most good-quality shoes will have some rotation when you do this. However, you should avoid any shoes where you can rotate them significantly, as this indicates that it’s unlikely to be very supportive. You can further assess the stability of the shoe by placing one hand at the front and the other of the back of the shoe, and then trying to roll the shoe up. While most shoes will have a little bit of flexibility for toe extension, if you’re able to roll the shoe up all the way then you can usually expect it to be quite unsupportive. 

Arch support is another key factor to consider when you are choosing the right shoes for work. If the shoes that you wear in the workplace do not offer sufficient support to the arches of your feet, you will be at a higher risk of developing fallen arches or flat feet over time due to the increased pressure on this part of your foot as you stand and walk around. Finally, make sure that the shoes you choose have adequate room for your toes to move around in. Ideally, this should be around a quarter to half of an inch of space between your longest toe and the edge of the sole. 

When you work in a job that requires you to stand or walk around a lot, your feet can suffer. Keep these tips in mind to avoid and relieve work-related foot pain. 

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