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This article was co-written by Troy A. Miles, MD. Dr. Miles is an orthopedic surgeon specializing in Adult Reconstruction in California. He received his MD from Albert Einstein College of Medicine in 2010, after which he attended the residency program at Oregon Health & Science University and a PhD student at UC Davis.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 66,128 times.
Standing at work not only makes you more tired and exhausted, but it also increases your risk of foot and leg diseases, because bones, joints, tendons, muscles, and ligaments are put under greater stress. When standing for long periods of time, the blood supply to the extremities also decreases, so you are also more susceptible to pain. Standing for long periods of time can also cause blood to accumulate around the ankles. Flat feet, plantar fasciitis, bunions, edema, varicose veins and venous insufficiency problems associated with standing for long periods of time. Fortunately, there are ways to reduce and avoid the risks of foot and leg problems if your job requires a lot of standing.
Steps
Sit down and rest more
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Sit down more while working. Many modern-day occupations are sedentary, and workers often sit, but there are still jobs that require a lot of standing such as bankers, cashiers, factory workers, cooks, hairdressers and more. jobs in retail and construction, for example. However, you still have plenty of opportunities to sit down and rest your feet while still being productive, so you need to tell your boss what you’re going to do. For example, you can sit to answer the phone or take notes during work, especially when the customer is not present.
- Older people are more susceptible to foot and leg injuries when standing, because tissues (ligaments, tendons, cartilage, fascia) lose their elasticity and shock-absorbing properties. [1] X Research Source
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Sit at lunch. During your lunch break, remember to find a seat and keep your legs elevated while eating. You may be in a hurry, but take advantage of freeing your feet from your body’s gravity. If your workplace lacks chairs or a dining room, you can bring a folding chair, or find another place where you can eat comfortably.
- Shopping mall dining areas, picnic tables, fountains, or even a clean lawn under a tree are all good places to lighten your load and enjoy lunch.
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Sit during breaks. Take advantage of the break between shifts to sit, preferably with your legs elevated for better blood circulation by reducing the impact of gravity. Taking off shoes when resting also helps feet cool by evaporation.
- While resting, try rolling your bare feet on the golf ball. This is a great way to relieve stress on the soles of the feet, and can even help prevent plantar fasciitis (a painful and inflamed condition of the connective tissue in the soles of the feet). [2] X Research Source
Change stand background
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Stand in different places. Many years ago, most workplaces had wooden floors, a material that was softer although it seemed harder to walk. However, nowadays most workplaces have concrete, ceramic tile or marble floors, which often do not have enough smoothness as well as shock-absorbing or isolating properties. So stand on more resilient materials, such as wood. If not, you can change your posture to exercise, which stimulates blood circulation and can soothe tense muscles in the legs and feet.
- Concrete and ceramic tiles easily transmit cold to the feet, which is not good for blood circulation, so you should stand in places where there is no cold wind blowing.
- If you work outdoors, you can find lawns to stand on while you work or while waiting for your next assignment.
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Stand on an anti-fatigue mat. Anti-fatigue mats are designed to relieve pressure on the feet and legs with a smooth surface for long periods of standing. These rugs are usually made of thick rubber, foam material, leather, vinyl or even wood. In many cases, an employer can provide an anti-fatigue mat if you request it, as it has been proven to reduce the risk of foot and leg problems. [3] X Research Sources
- Anti-fatigue mats can pose a bit of risk if you accidentally step on and slip, so you should pay attention to where you and your co-workers’ mats are located.
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Stand on the carpet. Look around your workplace to see if there’s a mat to stand on while you can still do your job well. Carpet (even thin and cheap) is much softer than concrete and will support your feet during long shifts. If your workplace doesn’t have carpeting, ask your boss if you can bring carpets in.
- Some carpet businesses can give you sample rugs that are large enough to stand on.
- Make sure to check that the underside of the mat is not slippery when placed on the floor, otherwise you run the risk of slipping and falling.
Wear appropriate shoes and socks
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Wear comfortable shoes. A lot of people wear shoes that don’t fit their feet, maybe because their feet suddenly get bigger, or they buy promotional shoes at extremely cheap prices, or they “inherit” from relatives or friends. Anyway, you should wear shoes that fit your feet when wearing socks. If you absolutely must choose the wrong size shoes, then you should choose a large pair rather than a small pair, because a tight shoe will cause the foot to blister and cramp.
- Shoes should be chosen late in the day because then the feet will be at their largest, usually due to swelling and slight pressure on the arch of the foot. [4] X Research Sources
- Sacrificing style and fashion for practicality is the best tactic when shopping for work shoes.
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Do not wear high heels. Many professions require women to wear high heels, but shoes with heels over 5cm will cause the body to lean forward, causing imbalance from the feet up to the waist. This condition can strain the foot, Achilles tendon, and calf muscles, cause knee pain and lower back problems, and make walking unsteady. [5] X Research Sources
- Flat shoes that are completely flat are also not good, because that will put more pressure on the heel, so shoes that can raise the heel about 1 – 1.5 cm are best.
- Most athletic or walking shoes with a wide toe will be a good choice if you have to stand for long hours at work.
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Do not wear tight shoes. High heels often have a too tight toe cap, causing the toes to press together unnaturally, increasing the risk of painful big toe deformities and ugly calluses. Cowboy boots and some sandals with thin straps on the back of the heel also have a too pointed toe, especially when you have to stand for a long time. Instead, choose shoes that hold the heel firmly, have enough room for the toes to move, and help support the foot to prevent ankle rollover (ankle inward or twisted).
- The phenomenon of ankle flipping often occurs in obese people and often coincides with people with flat feet. [6] X Trusted Source PubMed Central Go to Source
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Take all the pressure. The compression stockings support the muscles and blood vessels in the legs, reducing varicose/swelling and improving blood circulation. You can buy compression stockings online, at medical equipment stores, and sometimes also at pharmacies and physical therapy clinics. You can also choose to wear tights or thick padded socks.
- Pressure socks are especially necessary for people with venous insufficiency (venous valve prolapse) and varicose veins. [7] X Cleveland Clinic Trusted Source Go to Source
- Thickly padded socks also help if you have heel pain while standing.
Try supportive therapies
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Declaim food. Soaking feet and legs in warm Epson salt water can significantly reduce pain and swelling. [8] X Research Sources The magnesium content of salt is thought to have a muscle-relaxing effect. If your feet are inflamed and swollen, you can soak your feet in cold water after a warm salt bath until the feet go numb (about 15 minutes).
- Always dry your feet when getting up and out of the foot bath to prevent slipping.
- Warm Epsom salt water footbath therapy is said to help improve restless legs syndrome, which has an adverse effect on sleep cycles.
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Use massage therapy. Visit a massage therapist or ask a friend to massage your feet and calves. Massage helps relieve muscle tension and stimulates blood circulation. [9] X Trusted Source Mayo Clinic Go to the source Starting at the toes, gradually massage up the calves to help blood flow in the veins toward the heart. You can use the wooden roller under the soles of your feet to massage your feet without straining your hands. Consider applying peppermint lotion to your feet to stimulate and strengthen them. Do some foot and calf stretches after the massage.
- Stretch your calf muscles by leaning forward, one leg bent and knee up against the wall, the other leg extended straight back, both feet flat on the floor – hold for 30 seconds and repeat several times .
- Stretch the soles of your feet by wrapping a towel around your feet around the ends of your toes, then try to stretch them out – hold for 30 seconds and repeat a few times.
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Use orthopedic insoles. Tailor-made orthopedic insoles are inserted into the shoe to support the arch of the foot, reduce shock, and improve biomechanics in the foot, thereby reducing foot/foot/back pain and reducing the risk of developing develop problems in the feet and legs. [10] X Research Resources Orthopedic insoles are particularly helpful in the treatment and prevention of plantar fasciitis – a painful disease of the soles of the feet – and flatfoot. Tailor-made orthopedic insoles can be quite expensive and not covered by health insurance, but some other ready-made ones may also work.
- An estimated 2 million people in the United States need treatment for plantar fasciitis each year. [11] X Research Source
- You may need to purchase a shoe that is slightly larger than your foot so that the orthopedic insole can be inserted.
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Losing weight. In general, people who are overweight or obese are more likely to have foot problems because the feet are subjected to more pressure. [12] X Research Source Flat feet, flat feet, severe ankle sprains, and lateral scoliosis (medical term known as genu valgum) are common ailments in obese individuals. Therefore, help your feet by losing weight. You can do this by increasing your cardio (like walking) and reducing your calorie intake.
- Most people who are relatively sedentary need only about 2,000 calories a day to stay active and provide enough energy for light exercise. [13] X Research Source
- Reducing 500 calories per day will help you lose about 1.8 kg of fat tissue per month. [14] X Research Source
Advice
- Changing shoes frequently is an important factor in reducing foot pain, especially in occupations that require standing.
- When working standing, you should occasionally shift your weight from one foot to the other, then try standing with one foot in front of the other instead of with your feet level.
- Try placing one foot a little higher when standing (a footrest about 15 cm is ideal).
- Propping your feet higher than your torso (against a wall or propped up with a few pillows) can help reduce swelling from standing a lot.
- If you have foot problems, see a podiatrist for treatment advice.
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This article was co-written by Troy A. Miles, MD. Dr. Miles is an orthopedic surgeon specializing in Adult Reconstruction in California. He received his MD from Albert Einstein College of Medicine in 2010, after which he attended the residency program at Oregon Health & Science University and a PhD student at UC Davis.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 66,128 times.
Standing at work not only makes you more tired and exhausted, but it also increases your risk of foot and leg diseases, because bones, joints, tendons, muscles, and ligaments are put under greater stress. When standing for long periods of time, the blood supply to the extremities also decreases, so you are also more susceptible to pain. Standing for long periods of time can also cause blood to accumulate around the ankles. Flat feet, plantar fasciitis, bunions, edema, varicose veins and venous insufficiency problems associated with standing for long periods of time. Fortunately, there are ways to reduce and avoid the risks of foot and leg problems if your job requires a lot of standing.
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