According to Kettering Podiatry Associates, 75 percent of Americans will experience foot ailments at one time or another in their lives. Standing for prolonged periods of time increases your chances of experiencing foot pains, and can also lead to other health problems related to your joints, knees and back. Aside from treating your foot pain immediately, prevention is key to keeping your feet healthy and pain-free.
Things You'll Need
- Cushioned shoes
- Soft mats
- 12-ounce can
- Ice pack
Wear comfortable, well-supported shoes. Standing all day can put strain on the bottom arch of your foot. Wear shoes with arch supports and sufficient cushioning to protect your feet from the flat and hard surface of the ground. Well-fitted shoes are important in reducing pain. Wearing a size too small or too big can cause discomfort, whether you are standing, walking or sitting down.
Keep your weight balanced and your posture straight when standing. Avoid slouching, because this can add strain on your back. Keep your balance by shifting weight on your feet from time to time.
Eat a nutritious diet and maintain a healthy weight. Choose healthy foods rich in calcium, vitamin D and phosphorus to promote bone health and growth. Excess weight puts additional load on your feet.
Get enough rest. Standing for long periods of time can be hard on your body, because it causes fatigue and muscle soreness. Standing for too long also creates an accumulation of blood in your feet and legs, which can lead to irritated and puffy veins, also known as varicose veins. Continuous pressure on your feet can cause bone misalignment and degradation of the joints. Remember to take breaks as soon as you start feeling discomfort and tiredness.
Lay soft anti-fatigue mats on the floor where you usually stand. This decreases the stress on your legs and feet by providing a cushioned surface. Typically, these mats are made of rubber, vinyl or carpet.
Practice proper foot care. Stretch the bottom of your feet every day, especially before you go to work. By stretching your legs and feet, you keep the muscles and ligaments relaxed and prepared for daily stresses. To do a foot stretch exercise, roll a 12-ounce can under the arches of your feet for five minutes each. You can also pick a towel off the ground using just your toes 15 to 30 times for each foot. This stretches your forefoot muscles as well as the tendons in your feet.
Relax and treat your feet at home by elevating, icing, stretching and resting them for at least an hour after standing all day. This helps to rejuvenate your tired feet and to prepare them for the next day.
See a podiatrist, especially if the pain persists. Foot pain can be an underlying symptom of a more serious condition.
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