9 Effective Ways to Alleviate Foot Pain from Standing All Day

Informations médicales fournies par Josh White DPM  /  Écrit par l'équipe OrthoFeet le November 01, 2024 Page d'accueil du blog

Standing for long periods can take a toll on your feet, leading to discomfort and fatigue that lingers long after the day is done. Whether it's due to work, errands, or daily routines, foot pain from standing all day is a common issue that many face. This pain can manifest in various forms, including pain on the side of the foot.

Fortunately, there are practical strategies to help alleviate the strain and keep your feet feeling more comfortable.


Introduction to sore feet from standing all day

Before we specifically address foot pain from standing all day, it’s important to note that foot pain is a widespread problem, especially for professionals who spend long hours on their feet. Many people experience foot problems like heel pain or foot pain at night, as protective pads wear down over time. This makes them more susceptible to discomfort and soreness. In fact, around 61% of adults in the U.S. aged 21 and older (that’s about 135 million people!) experience ongoing lateral foot pain, soreness, or discomfort [1].

According to studies, the most vulnerable parts of the foot are the weight-bearing areas, like the forefoot and heel bone, where protective fat pads wear down over time. These studies also state that by age 50, many people lose much of this padding, leading to more pain, heel pain and other foot problems.

This is a significant concern for workers in fields like healthcare, retail, sales, and construction, where long periods of standing or walking are unavoidable, often leading to ongoing lateral foot pain from standing all day.

Studies show that foot pain is a leading cause of sick leave and early retirement among these professionals. For example, in Japan, 36% of nurses report lower extremity pain from standing, which often leads to knee and back pain, making essential tasks even harder to manage [1].

And if all that's not enough, 52% of U.S. workers say they suffer from sore feet after a full day on the job, with 44% noticing a drop in their productivity because of it [1].

In other, simpler words, all that means that taking care of sore feet isn’t just about addressing foot pain from standing all day, it’s key to staying healthy and productive, especially in jobs that require long hours on your feet.


Why your feet hurt from standing all day

Outside of foot pain, the cumulative effects of standing all day can lead to various negative health outcomes, including overall fatigue and even cardiovascular issues. The combination of muscle strain, swelling, and pressure on surrounding tissues often leads to discomfort, prompting the common question, “why do my feet hurt ?”

Here’s a closer look at the research-backed effects of standing all day on your feet:

1.    Strain on muscles and joints

One big issue with prolonged standing is the strain it puts on your muscles and joints. When you stay upright for hours, your leg and foot muscles can become tight and tired, leading to discomfort and pain.
This tightness often causes musculoskeletal pain (MSP) and other problems, especially in the lower body. For example, workers in industries like manufacturing often deal with conditions like plantar fasciitis and Achilles tendonitis, which can come from constant stress on the feet and the Achilles tendon [2].

2.    Muscles always working

Even when you’re standing still, your feet and leg muscles are working to keep you balanced.
It might be surprising, but standing still can actually be tougher on your feet and legs than walking around. When walking, your muscles get breaks as they alternate, but when standing still, they’re always engaged, which can lead to fatigue.

3.    Circulation problems

Standing in one spot for too long also messes with your circulation.
When you’re stationary, blood has a harder time moving back up your legs after delivering oxygen to your feet, causing it to pool in your lower legs. This leads to swelling and pressure, making things even more uncomfortable. Poor circulation can also add to the tiredness and cause other health problems over time.

4.    Weight distribution and back pain

Uneven weight distribution when standing—something that’s common for people with a higher body mass index—can cause back pain, especially in professions like teaching, where standing for long periods is typical [2].

5.    Heart health risks

Recent research shows the heart health risks tied to prolonged standing.

A study of over 7,300 workers in Ontario, Canada, found that jobs requiring mostly standing were linked to twice the risk of heart disease compared to jobs where people mostly sit. This increased risk held for both men and women, even after considering other health and lifestyle factors [3].


To sum it all up: it’s clear that addressing the impacts of prolonged standing is essential for maintaining overall foot health and well-being, and preventing chronic foot pain and foot problems.


Effective ways to alleviate sore feet from standing all day

While being on your feet for extended hours can take a toll on your health, wellbeing and comfort levels, there are plenty of effective ways to prevent pain and keep discomfort at bay.


#1: How shoes help when feet hurt from standing all day

Wearing the right orthopedic shoes for women or orthopedic shoes for men is crucial for preventing sore feet from standing all day. The right pair offers a combination of support, cushioning, and flexibility to keep your feet comfortable throughout the day.

Key features to look for include orthotic support, proper cushioning, flexible materials, and adjustable features, which make orthopedic shoes the best type of footwear for long hours on your feet.

      • Orthotic support. Proper arch support and heel cradling help keep your feet aligned with the rest of your body, minimizing discomfort and strain. This support is crucial if you have flat feet.

      • Proper cushioning. Unique materials in the cushioning provide optimal shock absorption, while foam insoles conform to the shape of your feet for a more customized fit.

      • Targeted padding. Cushioning in the heel and around the metatarsal heads is essential for avoiding pain, especially during long periods of standing.

      • Flexible upper materials. Stretchy or non-binding materials in the upper part of the shoe accommodate foot swelling that naturally occurs during the day, reducing pressure and discomfort.

      • Minimal heel-to-toe drop. Soles with this feature, along with a mild rocker design, help prevent forefoot pressure and make walking easier.

      • Adjustable features. Hook-and-loop straps, laces, bungee cords, and zippers allow for a secure, comfortable fit, tailored to your individual needs.

      • Wide widths. Shoes designed with wide widths cater to different foot shapes and help prevent swelling during long hours on your feet.


#2: Use quality insoles for extra support

If your shoes have removable orthopedic insoles, consider replacing them with orthopedic shoe inserts that provide improved support and cushioning. These can:

    • Improve comfort without having to buy new shoes.
    • Address specific foot issues like plantar fasciitis, high arches, and heel spurs.
    • Be made from materials like gel or memory foam for extra padding.
    • Be custom-made for your feet or available in standard sizes.

Here’s a quick look at how insoles work:

    • Insoles support the feet by correcting dysfunctions at their base, influencing posture and joint use.
    • Proper foot support can provide pain relief to the legs, back, and other areas by aligning the entire skeletal system.


#3: Stretch, exercise and massage regularly

When it comes to massages, stretches, and foot exercises, performing them daily can be a very good way to alleviate tension and discomfort caused by prolonged standing.

Here are some effective foot stretches and foot exercises:

  • Towel stretch
        1. Sit up straight with your right leg extended.
        2. Loop a towel around your right foot (or your painful foot), holding each end.
        3. Keep your knee straight and pull the towel towards you, holding for 30-45 seconds.
        4. Repeat 2-3 times on each leg.
  • Toe extension stretch
        1. Sit tall and cross your right leg over your left.
        2. Grab your right toes with your left hand and gently pull them toward you.
        3. Hold for 10-20 seconds, then repeat for 2-3 minutes.
  • Calf raises
          1. Stand on the edge of a step with your heels hanging off the edge.
          2. Rise onto your toes and slowly lower back down.
          3. Repeat 10-15 times.
    • Rolling a tennis ball
      While seated, roll a tennis ball under your foot to massage the arch and relieve tension.




      #4: Maintain proper posture

      Poor posture can make a big difference for your foot health, while the correct posture can reduce foot pain, and help lower the risk of developing musculoskeletal issues like knee or hip pain.

      Keep the following in mind:

      • Distribute your weight evenly
      Make sure to distribute your weight between both feet to avoid putting extra strain on one side of your body.
      • Stand straight
      Stand tall with your shoulders back and core engaged to prevent leaning on one leg more than the other.

      • Keep your knees slightly bent
      Locking your knees can contribute to discomfort or fatigue over time, so maintain a soft bend in them to relieve pressure.

      • Position your feet shoulder-width apart
      This helps with balance and keeps your weight evenly distributed.




      #5: Rotate standing and sitting

      If your job allows it, alternate between standing and sitting throughout the day. Here are some tips:

        • Sit on a stool or chair whenever possible to relieve pressure.
        • Try to take short walking breaks instead of standing in one place.


      #6: Shift weight from leg to leg

      A simple yet effective strategy is to periodically shift your weight from one leg to the other. This can help reduce fatigue and discomfort. You can also:

        • Place one foot on a small stool and alternate your feet to distribute weight more evenly.
        • Taking active breaks to walk around can further promote blood flow and alleviate strain on your feet.


      #7: Apply cold or heat therapy

      Cold and heat can effectively soothe foot pain and ankle sprains.

      • Cold therapy
        Apply a cold pack to inflamed or sore areas for 15-20 minutes to reduce swelling and numb discomfort.

      • Heat therapy
        Use a warm towel or heating pad to relax tense muscles and improve circulation.

        Keep in mind that alternating between cold and heat can maximize foot pain relief.


        #8: Wear compression socks

        Compression socks can provide significant benefits for those who stand for long hours. They:

          • Apply consistent pressure to your feet and lower legs, helping blood return to the heart.
          • Improve circulation, which may reduce discomfort and swelling.



        #9: Consult with a foot specialist

        If foot pain persists or you experience severe pain, seek advice from a foot specialist or podiatrist. They can:

          • Diagnose underlying conditions.
          • Recommend tailored treatments like physical therapy or custom orthotics to address the specific foot problem.


        Prioritizing foot health with footwear

        As mentioned earlier, proper women’s shoes for foot pain or men’s shoes for foot pain can make a huge difference in how your feet feel during and after long days on your feet. Here are all the ways the right supportive shoe can enhance your overall standing experience and improve your day-to-day.

        ●     Alignment that protects your feet
        Orthotic support is essential for protecting your feet during long hours of standing, keeping them aligned with your body. With the right insoles that cradle your heel and support your arch, you'll feel like you're standing on a cloud—even on hard surfaces. This support not only enhances comfort but also helps prevent injuries and a new foot problem from developing.
        ●     Impact absorption means less pain
        Superior cushioning provides the best shock absorption, which is crucial for those on their feet all day. Foam insoles that conform to your foot shape offer a customized fit, while strategic cushioning in the heel and around the metatarsal heads helps alleviate pressure and discomfort.
        ●     Swelling is no longer an issue
        Flexible upper materials are vital for accommodating foot swelling throughout the day. If you prefer other materials, look for orthopedic shoes made from supple leather that will provide enough space for your feet to swell, ensuring your feet remain comfortable without feeling restricted.
        ●     Improved natural movement
        Soles designed to promote natural foot motion are ideal for long hours of standing. A minimal heel-to-toe drop and mild rocker design help prevent excessive pressure on the forefoot, allowing for a more comfortable and balanced stance, practically propelling your foot forward to reduce effort and fatigue.
        ●     Customized fit for stability
        Adjustable features like hook and loop straps, laces, and bungee cords let you tailor the fit to your specific foot size, width, and shape. This ensures both comfort and stability, accommodating the unique needs of each wearer.
        ●     Catering to every foot width
        Wide-width shoes cater to those whose feet do not conform to standard sizes. This option ensures a better fit, allowing you to find the right shoe that suits your foot shape perfectly.


        Keep Your Feet Happy and Healthy

        Foot pain from standing all day doesn't have to be a regular part of your routine. By learning how to prevent foot pain, wearing the proper footwear for foot pain, and doing daily stretches, you can keep discomfort at bay and feel more energized throughout your day. Prioritizing foot health is key to maintaining overall well-being, especially if you're constantly on your feet for work or daily activities. So, take the steps to give your feet the support they need—and in return, they’ll support you too.


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        Sources:

        [1] Mbue ND, Wang W, Rosario MG. Chronic Foot Pain and Foot Solutions in Adults from Different Professions: The I-Corps-National Science Foundation Foot Health Survey. International Journal of Nursing and Health Care Science. 29 November, 2021. Accessed September 19, 2024.

        https://columbuspublishers.com/uploads/reviews/IJNHCS-2021-86.pdf

         

        [2] Agnès Parent-Thirion, Greet Vermeylen, Gijs van Houten, Maija Lyly-Yrjänäinen, Isabella Biletta, Jorge Cabrita. Fifth European Working Conditions Survey - Overview Report. Eurofound. June 5, 2012. Accessed September 22, 2024.

        https://www.eurofound.europa.eu/en/publications/2012/fifth-european-working-conditions-survey-overview-report

         

        [3] Hoon Jo, One-bin Lim, Yeon-Soon Ahn, Sei-jin Chang, Sang-Baek Ko. Negative Impacts of Prolonged Standing at Work on Musculoskeletal Symptoms and Physical Fatigue: The Fifth Korean Working Conditions Survey. Yonsei Med Journal. June, 2021. Accessed September 22, 2024.

        https://eymj.org/DOIx.php?id=10.3349/ymj.2021.62.6.510

         

        [4] Peter Smith, Huiting Ma, Richard H Glazier, Mahée Gilbert-Ouimet, Cameron Mustard. The Relationship Between Occupational Standing and Sitting and Incident Heart Disease Over a 12-Year Period in Ontario, Canada. American Journal of Epidemiology. 11 August, 2017. Accessed September 22, 2024.

        https://academic.oup.com/aje/article/187/1/27/4081581?login=false#119347308