Standing may not be a problem to you. However, servers, teachers, manufacturing workers, teachers, surgeons, waiters and waitress or anyone who spends 8 to 10 hours a day standing know the struggle. Standing for a long period without pausing and relaxing your feet will cause a number of foot pain.
Your feet need relaxing, you just have not known the good ways yet. See our “must-see” tips below to know the most effective ways to relieve foot pain from standing all day. Tell them to relax and treat them well (in the right way, of course), the struggle will end soon.
You should be clearly aware that the tips bellows cannot replace foot pain medical remedies. They will help out greatly but if you do suffer from severe injuries or any specific syndrome with your feet, you should consult your doctors.
Nevertheless, if the achy feeling in your feet just irritates you every day, you should try fixing them with us. Being an expert at shoes, we have studies human feet and foot-related problems for many hours. And, we can tell that the simple tips here, which anyone can do themselves, can save your feet!
If you want to learn about foot pain, see our How To Cure Heel Pain: 9 Amazing Tips To Make Your Feet Happy to gain more thorough insights.
Use proper shock-absorbent shoes
You must be busy. No unemployed one has achy feet caused by standing too much. And if you are busy, the chance is that you have too little time caring your feet during your work shifts.
So how can you take care of them constantly throughout the day while you cannot pay too much attention? The answer is let the shoes do the job: use proper shock-absorbent shoes. Shock-absorbent is always good for your feet, particularly for your painful feet.
Simply explaining, shock-absorbing shoes reduce the force you have to make when moving. Thus, they help save energy to your feet and avoid harmful shock from the ground.
You may argue that you mostly stand or walk gently, how the harmful shocks can come? They come from…
…every single step you make during the day.
Imagine that you stand and walk with the same posture for 8 hours, the ground will tickle the same point on your foot thousand times. Those thousand little forces cumulate and, as people say: “Constant dripping wears away the stone,” they hurt your foot.
So, my advice is to wear shock-absorbent shoes. They are designed to minimise the opposing force from the ground to your foot. If you are not familiar with shock-absorbing shoes, check out our guides in our blog for choosing the best pair of shoes for yourself. They are truly sore feet relief which can significantly help you relax your feet during and after work.
One principle that you must always follow: choose a shoe that fits your foot. Some shoes offer more than enough feature including shock-absorbing ability, but if they don’t fit you, you mind end up having irritation or sore on two sides of your feet. Don’t forget to learn our detailed guides How To Determine Your Foot Types to know which shoe fits your particular foot shapes.
Change your posture frequently
I know working is unexpected. I mean sometimes you run here and there all day but sometimes you must stand and do the same tasks for hours.
As I just explained above, you may not want to keep putting a force on the same point of your feet too many times or in a prolonged period. Spread the hurt. Let all parts of your foot activate. That’s how your whole foot can share the pain and withstand them without being damaged.
If the top of your foot hurts or the heel is achy or any other parts start feeling sore, they might get damaged a little too much. Change your posture.
You should change your standing or sitting posture and your gait frequently. For example, you can…
…stand up every 20 minutes, or…
…walk a bit wider whenever you remember that you should change your gait.
Such things are the perfect way to cut the pain into pieces and share them across the body (feet included).
By doing that, you will certainly see a difference after a few days. Your heel will not be painful at the same hour every day and your foot waist can stretch easily when you are watching films.
Furthermore, changing your posture can also help you avoid other pains in your back, hip or leg which are very likely related to your foot pain.
Do (lots of) exercises
Exercises are a different type of motion from what you do at work. Your feet are active at work, yes, but their activities are repeated in the same form and within a pair of shoes. Those strains usually limit your foot ankles and muscles in several specific positions which sometimes blocks blood flow. The blood cells are trapped so they cannot circulate to some parts of your feet to recover them after being tense and tired.
That’s the reason why you may see some bruises on your feet, especially on the heel or arch. I am not even mentioning the overall aching.
You should not think exercises will make your feet work more. They are different from feet actions at your workplace. In short, exercises relax your feet.
Foot exercises help. They are meant to help the blood cells circulate in the bloodstream inside your feet. They can easily go to damaged foot parts, which they usually cannot during your work, and recover them. Foot exercises are not like intense training activities you can do at the gym. They are gentle, easy and relaxing.
Toe stretch, arch massage, foot flex, toe lift, foot rolls, tiptoes, toe-tapping, point, curls and ankle circles are ten exercises you can try immediately. You should do them every day after work and you should do them at work whenever you have one or two-minute breaks.
I recommend you choosing two or three exercises if you cannot do all, add them to your favourite and…
…do them as many times as you can until making them a new healthy habit.
You cannot expect to get rid of foot pain from standing all day completely after one or two trials or even after some days. However, you will possibly like them because you can feel your feet being relaxed. And you will see how they soothe your foot pain after a while that you may not even realise!
Apply pressure on your foot
This is not new. Chinese ancient made it an art.
Although we cannot learn it all and utilise this special kind of exercise as proficiently as a Chinese expert, we can partly use it as a light foot pain remedy.
The idea of this is to dissolve any remained clots inside your feet so that the blood cells can be through. The pressure points are the parts of your feet that you possibly stand on for hours. A large part of your weight is put on those points much longer than other parts. And thus, the surrounding blood vessels are relatively blocked which traps a number of blood cells.
First, you should locate the “pressure points” on your foot soles as shown in the picture.
You do not have to locate them precisely nor always stick to those 6 particular points. Much depending on your gait, the pressure points may vary. So, you should find the sorest points on your own feet. They can be under your arch, near the toes or behind the heel. Those are “your” pressure points.
apply as much force as you want on the pressure points.
Don’t worry, you cannot hurt yourself. Whenever your finger goes too deeply, your foot will feel a slight pain and your finger will release.
You just need to push your finger then release it, then do it again. Go around all pressure points two or three times until you can see that your feet become less tense.
I recommend you to do this when you are watching films, listening to music or doing something else. The interest gained from what you are doing will keep you distracted from the boring fact that you are touching your own feet.
Elevate your feet
Your feet are at the bottom position for all day, they always bear all your weight. At the end of the day, you should definitely give them a lift.
Elevate them whenever you can. You may look not very decent when uplifting your feet So, do it quietly and reservedly.
By doing this, you can lift the pressure put on your feet so that the muscles and ankles can relax. You are recommended to do it 15 to 20 minutes a day in total. So, during your work shifts, you should raise your feet for 1 – 2 minutes every hour.
At home, when you have more private space and are not afraid of somebody sneaking you doing weird stuff, you can elevate your feet…
…above your heart.
This can help the blood cells circulate much faster. They go quickly from your feet back to the heart, get refreshed and back to your feet for their fixing job.
Make sure your calf rest pleasantly on a stack of pillows. By doing that way, you can lie down and enjoy your book or film in a long time. Avoid putting your legs too steep because that will surge the blood cells to your heart and head. You can do that in some minutes but you should not do that for over 10 minutes. Otherwise, you may catch some dizziness and your chest may feel pain when you stand up.
If you are getting too busy with your job and you do not have time to enjoy, you can elevate your feet when working like in the picture below. Just make sure that your feet are lifted from the ground so that they will not have to endure the pressure.
Some with particular syndromes may feel a bit dizzy when doing this. So, consult your doctors if you are not sure that your body can do such thing. I wish you could because it would be so relaxing!
Soak your feet in Epsom Salt bath
Epsom salt is a type of bath crystals, it breaks down into it breaks down into magnesium and sulphate. When your body (or any parts of it) is soaked inside such mixture, the Epsom salt will go through your skin into your body.
Soaking your body in warm water can help relax muscles and loosen stiff joints. Water added Epsom salt can enhance the effects considerably. I strongly recommend you soak your feet in a small pot of that solution after doing some exercises and massage.
If Epsom Salt is not available at your place, you can also relax with warm water. Though it has not been verified by any research, people believe that soaking your feet in warm water can relax your muscles and boost the bloodstream.
You can imagine how comfortable you feel when taking a hot bath after doing gym. This works the same. So, do it, it doesn’t kill. In contrary, it saves.
Through hours of consulting and experimenting, we can say that these tips will relieve foot pain from standing all day if you do them frequently and regularly. The tips are not rocket science. You don’t have to do them 100% precisely. Do them the way that makes your feet stop hurting and feel relaxed.
Nonetheless, although they can relieve feet sore, they do it gradually. They are not elixirs so you should not expect to see any immediate positive effects after one or two days. Be patient and persistent, your effort will be paid off.
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See you in the next post!