Strategies to Alleviate Discomfort Caused by prolonged Standing
Standing on your feet all day, whether you're working in retail, food, medicine, or construction, can leave your soles screaming in pain. Here's an unbiased lowdown on strategies to soothe thataches and show those feet some much-needed TLC.
Cleveland Clinic, a non-profit academic medical center, assures that advertising on their site supports their noble mission. Yet, standing for extended periods can result in joint pain, stiff muscles, reduced circulation, fluid buildup, swelling, and plantar fasciitis—ouch!
Besides work-related factors, various personal elements contribute to foot pain, like excess weight, pregnancy, and the shoes you wear, as well as the surface you're treading on daily.
Podiatrist Christina Schilero, DPM, suggests these ten strategies to help alleviate foot pain after spending a day standing on your feet:
1. Invest in the right footwear
Ditch those worn-out kicks or fashionable shoes that lack support. Opt for a high-quality running or walking shoe that boasts a cushioned footbed, arch support, and a snug fit. Avoid shoes that are too big or small, as they can worsen foot pain. An anti-fatigue floor mat underfoot can provide an extra layer of comfort and support.
2. Wear compression socks
Compression socks help improve blood flow to your feet, lessening pain and swelling. Start with light compression and adjust depending on your needs. They come in various lengths, from knee-high to full-length tights.
3. Explore orthotics
Orthotics, like custom-made inserts, can provide additional cushioning and support for your feet. Visit your provider, or purchase over-the-counter inserts to ease foot pain.
4. Elongate your muscles with stretching
Regularly stretching the heels and calves can help ease tension and promote flexibility. Try the basic calf stretch—pull your toes toward your body while keeping your legs straight, hold for 30 seconds, then switch sides. You can find multiple methods to stretch your calves.
5. Get moving!
Standing in place can slow circulation in your feet. Take a break to walk around whenever you have the opportunity. If you're unable to move, do simple exercises like knee lifts, calf raises, and mini lunges to boost blood flow.
6. Put those feet up and take a load off
Elevating your feet helps drain excess fluid from tissues, reducing pain and swelling. If possible, take short breaks to put your feet up and, for added relaxation, try meditation.
7. Apply heat or ice
Whichever feels better for you, heat or ice can ease discomfort in your feet. Convenient solutions include hot and cold compresses, ice packs, and heating pads.
8. Enjoy a foot soak
A simple foot soak with warm water and Epsom salts can provide relief. However, if you have ingrown toenails, infections, or other foot issues, medical professionals often recommend against soaking your feet.
9. Savor a foot massage
A post-work foot massage can work wonders. You can manually massage your feet or use a foot massager for added convenience. For enhanced relief, try using a tennis ball or frozen water bottle, particularly if dealing with plantar fasciitis.
10. Attempt a night splint
A night splint holds your foot in a flexed position while you sleep, stretching the Achilles tendon. Your provider may recommend a night splint if you have plantar fasciitis or Achilles tendonitis.
Know when to consult a healthcare provider
While these strategies can assist in alleviating foot pain caused by prolonged standing, persistent, severe, or sharp pain may indicate a more serious condition. Consult a healthcare provider if you experience difficulty standing or walking, discoloration like redness or bruising, numbness, an open sore that won't heal, severe swelling, particularly in one foot.
Even minor foot pain can impact your job and lifestyle. If at-home remedies fall short, it's best to seek professional advice to get to the root of the problem and find additional relief methods.
The health and wellness sector, including Cleveland Clinic, emphasizes the importance of workplace-wellness. Investing in high-quality footwear and utilizing orthotics can provide essential support and alleviate foot pain caused by standing for long hours, as suggested by podiatrist Christina Schilero. Staying active through stretching, walking, and simple exercises during work hours can improve blood circulation in the feet, reducing foot pain and swelling. Additionally, personal factors such as excess weight, pregnancy, and footwear choice play significant roles in foot health and fitness-and-exercise practices can provide additional benefits for overall well-being.
