Does your job require that you stand for 5 to 8 hours each day? Have you gotten home to find that your heels and legs were aching after standing on concrete floors? Standing on your feet for work causes excessive strain on your back, hip, knees, and feet. If you are required to work even a few hours a day standing, do not miss these seven tips to avoid foot and leg pain.
1. Wear the right shoes
To help support your body while standing, it is important that you wear the right shoes for the job. Appropriate shoes do not have to be expensive but look for shoes that are comfortable for your foot type and shape. Select shoes with a rounded toe box and enough depth to allow for swelling throughout the course of the day. Choose shoes with the right balance of cushion and support. Overly cushiony shoes may feel comfortable at first but will not support your feet or the long haul.
2. Rotate your shoes
Once you find a comfortable pair of shoes that works for you consider buying a second pair so that you may rotate them during the week. Do not wear the same pair of shoes for more than two days at a time. Shoes fatigue with repetitive wear. Swapping them will also extend the life of the shoes. Work shoes should be replaced every 9 to 12 months if you have 2 pairs in rotation.
3. Use an anti-fatigue mat
Avoid standing on metal or concrete floors for extended periods of time. If you must stand on a concrete floor, ask your employer for an anti-fatigue mat. Research shows that using a mat to stand on at work can lower 50% of your fatigue and decrease the wear and tear of your joints.
4. Wear compression socks
During the day, your feet and legs may swell if you are standing in one position. Even a low-grade over-the-counter compression sock will help prevent foot and leg fatigue as well varicose veins.
5. Change your position regularly
Avoid standing in one position for an extended period. Do not lock your knees when standing. Shift your weight from one foot to the other period or consider adding a footrest at your workstation. Taking a quick 3-to-5-minute walk will activate your calf muscles and improve your circulation to your feet and legs.
6. Take regular sitting breaks
Every workplace has its own guidelines for breaks. If possible, have a place to sit to take a 15-to-20-minute break. If your feet and legs stiffen up after sitting, simple stretches like spelling the letters of the alphabet with your feet or rolling your feet and ankles around in a circle can loosen them up.
7. Add an over-the-counter insert to your shoe
If you find that your arch is fatiguing over the course of the day adding an over the counter insert into your shoe is beneficial. Look for inserts with cushioned support. The insert should be made of medical grade material that is durable. The insert should fit snugly to the arch and be comfortable with some shock absorption to decrease the impact of hard surfaces. Be sure to remove the sock liner before putting the insert in your shoe. Gel inserts may feel good at first but usually not for long because the gel displaces over time. If over-the-counter inserts fail to alleviate symptoms a customed molded orthotic may be more appropriate.
If you stand on your feet for work and have foot pain, we can help! We want you to be able to live and work pain free. Give us a call to work with us. 207-774-0028
