Hey there, fellow human with feet. Do you stand almost the entirety of the day like I do? Perhaps you also work in healthcare, perhaps you’re a teacher, or a cook, or a tour guide. Shoot, perhaps you’re a stand-up comedian. If you’re like the millions of people that do a lot of standing, then this post of 6 ways to prevent foot pain from standing all day is for you. From gel insoles, to stretching your toes and super tight socks, these tips are real-world useful, trust me – I use them everyday!
Compression Socks
Compression socks apply controlled pressure to improve blood flow in the veins of the legs and reduce swelling. After about a year of standing on my feet all day and going home to achy swollen feet, I knew I had to do something about it. The real kicker was that I starting developing varicose veins on my calves. It was then that I ran to my closest big box department store and purchased my first ever compression socks. Now I wear them anytime I know I will be on my feet for more than 4 hours. A long day hiking or at an amusement park is a perfect place for some extra leg support.
Use Orthotic Insoles
Using a high quality gel insole will change your day. I use PowerStep Orthotic Insoles because they have built-in arch support, layered cushioning, and a deep heel cradle for a perfect balance of comfort and support. My feet are very happy with them!
Take Breaks When You Can and Walk About
Whenever possible, take short breaks from a standing position. I’ve even found myself taking a few extra minutes in the bathroom just to be able to sit down longer! (Don’t judge me lol). Just a few minutes of sitting or walking can reduce pain in the body. Plus it does wonders to walk around and get a change of scenery. If you can, listen to this calming music while you can.
Comfortable, Supportive Shoes
Your shoes should support your arches, leave room for the toes, and fit properly (not too tight or too loose). They don’t have to be expensive, just make sure they are comfortable and that the shoe sole is flexible so that it bends with your foot’s natural movement. I prefer lightweight shoes that give me the sense of stability and are anti-slip!
S t r e t c h
It may seem obvious that stretching is important when you’re standing all day. But I have found that it can be easy to forget to do. Thereby, I go with this simple routine either before or after work every day. Stretch your calf muscles, quadriceps, glutes, and hamstrings. Wiggle your toes and massage the ball of your foot and your heel. Don’t forget to rotate your ankles in both directions to mobilize and relax the joints. These actions can help the small muscles of your feet relax and release tension, which can give you relief from foot pain. I really like this article from OrthoFeet on how to relieve plantar fasciitis.
Elevate Your Feet During Breaks
I advise all of the new hires at my place of work to elevate their feet during our meal break. It does a body wonders. Elevating your feet, even if for a brief amount of time will help with blood circulation, reduce swelling, muscle tension and of course pressure relief. I take about 15-20 minutes as soon as I get home from work to elevate my feet as well. VeinSolutions recommends elevating your legs for about 15 minutes at a time and repeat 3-4 times daily.
What would you add to this list? Please share in the comments below!
