how to stop foot pain from standing all day

How to Stop Foot Pain from Standing All Day: 6 Effective Tips

If your work involves standing for long durations throughout the day, you’re highly susceptible to chronic foot pain. Unfortunately, there’s nothing much you can do to change your job situation, especially if you’re employed in an industry that requires you to remain standing for a long time like healthcare or construction.

But you can find ways to manage the foot pain. Here are the 6 effective tips on how to stop foot pain from standing all day.

What Are the Effects of Standing All Day?

Standing All Day

When you stand for prolonged periods, you’re likely to experience serious complications, including muscle fatigue, swollen legs, back pain, and foot pain. If you’re already suffering from any of these complications, it’ll be worse if you remain on your feet for an extended period.

But this doesn’t mean that it’s you’ll be safe sitting down the whole day. You must find a way of balancing the time you spend standing, sitting, and walking around. The side effects of standing for many hours can be directly attributed to our poor lifestyles and the kind of surfaces we stand on.

Most of our modern floors are made of tiles, wood, and concrete, all of which put excessive pressure on our feet and the rest of our bodies. In short, your feet and body will be under immense stress when you stand on a concrete or tiled floor for long hours.

Too much pressure on your feet can have serious effects, not just on your feet but your legs and other parts of your lower body. For instance, it can result in chronic foot pain and cramps.

Other parts of your body that’ll bear the brunt of standing for long hours include your shins, knees, calves, hips, lower back, spine, and thighs. Sadly, these parts of your body are critical for mobility and other important activities.

Furthermore, you face the risk of developing long-term complications like high blood pressure, arthritis, chronic foot pain, and chronic back pain. When you stand for five hours straight with a break of five minutes, your muscles will become fatigued and become sore.

To alleviate this fatigue, you’re supposed to take a half-hour rest. If you have prevailing health conditions like varicose veins or a coronary heart condition, they’ll be worse when you stand for long hours. Many women are likely to develop varicose veins, arthritis, or chronic back pain during pregnancy.

Pregnancy can also cause lower limb injuries. Foot pain resulting from prolonged standing will be worse if you already have a flatfoot arc. A flatfoot posture puts more pressure on the bottom of your feet, making you more susceptible to more serious problems.

Tips on How to Stop Foot Pain from Standing for Long Hours

Stop Foot Pain

If your work involves standing for prolonged periods every day, it’s almost certain that you’ll develop foot pain at some point. So, it’s imperative to find effective ways to lessen the pain after a long day at work. This article gives you six practical ways in which you can get rid of foot pain after standing for a long time.

1. Massage

When you remain on your feet for too long, the flow of blood in your feet is curtailed, leaving your feet and muscles fatigued and sore. Therefore, you can improve blood circulation by massaging your sore feet.

You don’t have to hire a professional masseuse or therapist to massage your feet. Just apply massage lotion to your feet and rub it in thoroughly. Start by rubbing the spaces between your toes and move gradually along the top of your feet and ankles.

When massaging the arcs of your feet, apply extra pressure using your thumb and knuckles. Remember to apply additional pressure when squeezing your heels. Alternatively, you can place a golf ball under your foot and gently press the ball with your foot while rolling it along the bottom of your foot.

Freeze the ball for a few minutes before using it for faster pain relief. You can even replace the golf ball with a water bottle. If you have a few bucks to spare, you can go for an electric foot massaging machine, which does all the massaging as you relax on your couch.

2. Soaking Your Feet

If foot massage is not your thing, then you can immerse your feet in a bowl of warm water to reduce soreness and enhance blood circulation. You can add salt (Epsom) to the water for a more therapeutic effect.

Alternatively, you can go for a commercial foot bath. Some footbaths feature water jets, rollers, and bumps to provide built-in massages. They also come with heaters to warm the water. So, you just need to immerse your feet in the bath, sit back, and relax.

3. Heat and Cold Therapy

This type of therapy has been in use, especially among athletes, for centuries. We all know how to apply ice bags to our soft tissue injuries to minimize soreness and swelling. The heat and cold therapy employ the same concept to treat your sore feet after a long day at work.

This type of therapy is quite effective in relieving foot pain. However, you shouldn’t apply heat and cold at the same time. If your feet are warm, apply cold. Applying heat at this point can be disastrous, especially if your feet are inflamed.

You can apply cold using a plastic bag filled with ice cubes or buy a commercial cold pack. This will reduce swelling and foot pain, as well as increase blood circulation. Don’t apply the ice pack or ice cubes directly to your skin because they might give you frostbite.

Instead, cover your feet with a towel or piece of cloth and place the ice pack on top of it. If your feet aren’t warm to the touch or red, you can apply heat to increase blood flow and relax the tight muscles.

Heat and cold therapies should not last for more than 20 minutes per session. Furthermore, you shouldn’t have more than one therapy session per hour.

4. Orthotics

Orthotics are shoe inserts designed to give your feet extra support and ensure there is proper distribution of pressure when you’re standing, walking, or running. These inserts can be obtained from your local store.

If you’re not sure which orthotics are suitable for your feet, consult your physical therapist for assistance. You can also talk to a podiatrist for advice.

5. Night Splints

Night splints are foot braces designed to apply constant, gentle stretches to your plantar fascia. These braces are mainly ideal for people with common foot conditions like Achilles tendinopathy and plantar fasciitis.

Night splints will hold your feet with your toes pointing up to keep your plantar fascia stretched throughout the night. This helps the tight muscles to relax and allows enough blood to flow to your feet.

6. Feet Elevation

If all of the above procedures fail to work, you can try the concept of gravity to reduce your foot pain. Placing your feet above your heart level while you sleep will help reduce swelling, pain, and inflammation in your feet.

You don’t have to hang your feet on ropes or suspensions. Just use a pillow to prop your feet up while you’re sleeping or relaxing on your couch after work. These tips should help you lessen or even completely get rid of the foot pain that results from standing for long hours.

Similar Posts