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Whether you work in an office, a hospital, a restaurant, or any other profession that requires standing for long hours, foot pain can be a common and distressing issue. Standing for extended periods can lead to aches, soreness, and even more serious foot conditions that may impact your overall health and productivity. To avoid such discomfort and ensure a pain-free work life, it is essential to understand the causes of foot pain while standing and learn effective strategies to alleviate it. In this guide, we will explore various tips, exercises, and adjustments you can make to your daily routine to minimize foot pain and promote overall foot health in your workplace. By following these recommendations, you will be on your way to experiencing increased comfort, enhanced productivity, and an overall improved work experience.
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
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 1](https://www.wikihow.com/images_en/thumb/e/e3/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-1-Version-2.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-1-Version-2.jpg)
- 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] XResearch Source
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 2](https://www.wikihow.com/images_en/thumb/6/62/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-2-Version-2.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-2-Version-2.jpg)
- 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.
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 3](https://www.wikihow.com/images_en/thumb/d/d0/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-3-Version-2.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-3-Version-2.jpg)
- 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] XResearch Source
Change stand background
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 4](https://www.wikihow.com/images_en/thumb/c/c6/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-4-Version-2.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-4-Version-2.jpg)
- 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.
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 5](https://www.wikihow.com/images_en/thumb/a/a1/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-5-Version-2.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-5-Version-2.jpg)
- 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.
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 6](https://www.wikihow.com/images_en/thumb/9/92/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-6-Version-2.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-6-Version-2.jpg)
- 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
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 7](https://www.wikihow.com/images_en/thumb/1/1a/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-7-Version-2.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-7-Version-2.jpg)
- 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] XResearch Sources
- Sacrificing style and fashion for practicality is the best tactic when shopping for work shoes.
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 8](https://www.wikihow.com/images_en/thumb/d/d3/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-8.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-8.jpg)
- 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.
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 9](https://www.wikihow.com/images_en/thumb/0/07/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-9.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-9.jpg)
- 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
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 10](https://www.wikihow.com/images_en/thumb/2/24/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-10.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-10.jpg)
- Pressure socks are especially necessary for people with venous insufficiency (venous valve prolapse) and varicose veins. [7] XCleveland Clinic Trusted Source Go to Source
- Thickly padded socks also help if you have heel pain while standing.
Try supportive therapies
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 11](https://www.wikihow.com/images_en/thumb/6/6d/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-11.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-11.jpg)
- 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.
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 12](https://www.wikihow.com/images_en/thumb/3/39/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-12.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-12.jpg)
- 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.
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 13](https://www.wikihow.com/images_en/thumb/f/f1/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-13.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-13.jpg)
- An estimated 2 million people in the United States need treatment for plantar fasciitis each year. [11] XResearch Source
- You may need to purchase a shoe that is slightly larger than your foot so that the orthopedic insole can be inserted.
![Image titled Avoid Feet and Leg Problems if Standing for Work Step 14](https://www.wikihow.com/images_en/thumb/9/9f/Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-14.jpg/v4-728px-Avoid-Feet-and-Leg-Problems-if-Standing-for-Work-Step-14.jpg)
- 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] XResearch Source
- Reducing 500 calories per day will help you lose about 1.8 kg of fat tissue per month. [14] XResearch 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.
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.
In conclusion, foot pain can greatly affect our productivity and overall well-being when standing at work. However, implementing a few simple strategies can go a long way in alleviating and preventing this discomfort. It is crucial to invest in proper footwear that provides adequate support and cushioning. Additionally, taking regular breaks to stretch and walk around can help promote blood circulation and reduce strain on the feet. Engaging in a foot exercise routine and using orthotic inserts can provide extra support and alleviate pain. Lastly, practicing good posture and maintaining a healthy body weight can also contribute to reducing foot pain. By implementing these measures, individuals can significantly improve their comfort levels and maintain a productive and pain-free work environment.
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