Tips for People Who Work on Their Feet
posted: Jan. 28, 2015.
If you need to stand all day for work, you know what a strain it can put on your feet. By the end of the day, your feet are tired, sore, and may even be swollen or pounding. Some people experience issues like lower back pain and tight calves as well. Thankfully, there are some things people who work on their feet can do to feel more comfortable.
Tips for People Who Work on their Feet All Day
- Avoid standing in one place for long periods of time.
Even if your defined workspace is small, as in the case of a cashier, you still have enough room to do some stretches to circulation and avoid feeling “tight” in your lower extremities. You can try the following exercises:
- Alternating Knee Flexion
Bend your knee and try to touch your heel to your buttocks with your leg. Repeat with the other. This exercise will help to loosen up your quadriceps (muscles in front of the thighs).
- Hip Circles
Rotate your hips in a figure-8 motion to shift your balance from one side to the other. It also prevents hip tightness and blood stagnation in the lower extremities.
- Hacky-Sack Kicks
Kick an imaginary ball with your instep to loosen your gluteus maximus (buttocks), which are the largest muscles in your body. They can become tight where they attach to the sacroiliac joint when you stand (or sit) for a long time. Performing this exercise for a few times on each side will loosen them up.
2. Wear shoes that offer arch support.
Flip-flops are not a good choice if you will be standing for an extended time. They don’t provide any arch support. A comfortable pair of athletic shoes or a pair of wide dress shoes that don’t pinch your toes will give you support if you work on your feet. Don’t wear high heels if you need to stand all day; they shorten and tighten the muscles in your calves and Achilles tendon.
You may want to switch shoes throughout the day for comfort. Arch supports, insoles and custom orthotics can help as well. If you are experiencing discomfort due to standing all day at work, contact Sheldon H. Nadal D.P.M for advice.