People know standing is important for our overall health, but we really need to buckle down and put in the hours to reap the benefits when it comes to working. A new study conducted by Cornell University found that standing can lead to back and leg pain, and they’re calling for jobs that allow employees to take frequent breaks during their shifts.
Why Do My Feet Hurt so Bad after Work?
There are 4 main reasons why standing for long periods can cause pain in the legs and lower back.
Reason 1: Stand in One Place
If you stand for long periods of time, your feet are bound to hurt. Most people assume that this is because their feet are being squeezed together by the weight of their body. The sad truth is that it’s really because your feet are being used incorrectly. The average person moves less than one inch per minute while standing at work, which means that the actual amount of movement in your foot may be as little as 1/4″ per hour!
Reason 2: Less Blood
The lack of blood flow also contributes to the pain you feel in your feet. When you stand still for long periods of time, the body’s circulatory system essentially “forgets” about the muscles in your lower extremities. The result is less blood flow to your feet, which makes them feel stiff and sore when you try to move around after work.
Reason 3: Walking Uphill
The act of walking uphill is extremely tough on the foot musculature. Most people don’t realize that walking uphill (and running downhill) puts an incredible amount of strain on the foot. The foot has to absorb the shock of each step, which can result in sore feet.
Reason 4: Toe Strain
If you don’t use it, you lose it. When you stand at work all day, your hands and arms tend to get a workout while the feet go virtually unused. The constant pressure on your toe joints causes rough skin and calluses, which can lead to pain in the foot later in the day when you try to wear shoes or walk outside.
Take Care of Your Feet at Home
While you’re at home, you can assist your feet in recovering from the day and preparing for tomorrow. First, consider one of the following treatments.
Ice Your Feet
Put an ice pack on the tops of your feet and allow it to decrease swelling and soothe any pain or discomfort. Make sure your socks and shoes are dry before you put them on. Dry, moist footwear can lead to blisters forming between your toes. These blisters can get infected if they’re not taken care of properly during the early stages.
Massage Your Feet
Practice self-massage on the bottoms of your feet. Use a tennis ball or other tool to work out the tension if you have plantar fasciitis.
Stretch Your Feet
After you’ve massaged, you can stretch the bottoms of your feet to promote circulation and reduce muscle tension. Keep your toes pointed forward as you pull back on one foot at a time, stretching deep into the arch of each foot.
Elevate Your Feet
While the top of your feet takes a break, place your feet on a stool to elevate them above heart level. This will decrease swelling and increase blood flow back to the bottom of your feet, and leave them ready for another day at work.
How to Stop Foot Pain from Standing all Day?
Another major cause of pain in the legs and ankles is prolonged standing. The key to keeping your feet pain-free during the day is to adapt to your work environment properly. Adjust your work schedule to accommodate breaks during the day. If you can’t take a break, walk around your desk periodically throughout your shift. Wearing shoes with good arch support and orthotics (shoes specifically designed for people who have foot problems) will make it easier for you to stand all day.
Step 1: Select the Right Footwear
Wear shoes that won’t cause blisters between your toes, will keep your feet cooler during the day, and keep them dry when you get home.
Step 2: Move Regularly
Even with these practical tips, you can’t prevent all foot pain from standing. If you’re regularly standing and sitting, the best you can do is prevent any long, painful periods of extended standing and short periods of sitting. Be aware of your feet and make sure they’re in good condition consistently throughout the day. You can do this by keeping your feet warm and moisturized while at work, exercising regularly (see below), scheduling daily foot exercises, eating right, properly fitting your shoes correctly, and wearing appropriate footwear.
Step 3: Exercise
Standing is a passive activity, which means it does not stimulate circulation as much as an active activity, such as jogging or swimming. In order to keep your feet healthy, fit, and pain-free throughout your life, you need to exercise them on a regular basis. There are many tips for standing all day you can do outside of work to help with circulation and reduce back and leg pain caused by standing. The more you exercise your feet, the more active they’ll be at work and the more comfortable they’ll be when you stand all day long.
How Do I Take Care of My Feet After Standing for 8 Hours?
Yes, standing can be physically demanding. The truth is, standing for an entire day is hard on the body. And standing all day isn’t all bad; in fact, it can be beneficial to your health in many ways. However, when standing becomes a part of your job for more than eight hours, or if you’re frequently working at a desk your entire life without periods of rest, you may experience pain in the legs and feet along with the poor alignment of the body. This pain can result in muscle stiffness, exhaustion, decreased range of motion, and pain in the back. However, there are several easy stretches you may do at work to avoid this problem.
The following exercises will help bring your feet back into alignment and relieve pressure on the muscles of your legs and hips. For each exercise, practice on both days, on the right foot only (you’ll be alternating), and stand for 15 seconds for one-half of each leg separately. Do not attempt to do this exercise if you have any type of leg or lower back pain. Always consult with your doctor before beginning any exercise program or stretching routine. Stretching these muscles will not only help you alleviate foot pain but also improve your overall posture and prevent back pains.
FAQs
What are the risks of standing all day long?
People who work all week, standing or sitting, are at risk for cardiovascular disease, lower back pain, leg pain, and numbness in their feet due to nerve damage.
How can I prevent this type of job-related pain?
Comfort is not directly related to standing time only. If you feel discomfort, there are some things you can do to improve your comfort level.
How can I stop my feet from hurting at work?
First thing in the morning, stand up for 30 seconds before you go to the bathroom. Do the same thing right before lunch. This will get your body relaxed, and your feet are already in an automatic position for standing. Only do this if you are not sedentary during work hours, though, or else it won’t do any good.
Can you damage your feet from standing too long?
Yes, you can. Damage is caused if you are standing for more than eight hours a day. This is because the feet are used to being in one position for a long period of time. When the feet are in this position for an extended amount of time, there is no movement in them at all, and therefore there will be no blood supply to the muscles, joints, and tendons. The feet will start to feel numb or painful in some areas when standing for more than eight hours in one sitting.
There are other things that can also cause damage to your feet from standing too long, such as a lack of sleep. Whilst this will not cause you physical pain, it will still have a detrimental effect on the overall health of your body. You can also get damaged from being sedentary for extended periods of time. Being sedentary is when you spend a large amount of time sitting down without any form of activity, such as walking or standing up to walk around.
Why do my feet hurt when I stand for a long time?
The pain is because of general body fatigue from standing long terms. The poor circulation of blood to your feet as a result of this fatigue can cause the muscles in the feet to become weak, as well as other muscle groups throughout the body. This leads to you becoming unbalanced and uncoordinated. Poor balance can lead to tripping and falling accidents which can cause serious injury and even death.