Content

• To step
• Method 1 of 4: Sit down more often
• Method 2 of 4: Change your surface
• Method 3 of 4: Wear the right shoes and socks
• Method 4 of 4: Try therapies that can be helpful
• Tips

Standing at work not only makes you tired and exhausted more quickly, but also increases the risk of various problems with the feet and legs, because it puts extra stress on the bones, joints, tendons, muscles and ligaments. Standing for longer periods of time also causes poorer blood circulation in the lower extremities, which can cause pain. Standing for long periods may also cause blood to build up in the foot (around the ankles). Flat feet, plantar fasciitis, bunions, edema (swelling), varicose veins, and venous insufficiency are all problems that can arise when someone stands for too long at a time. Fortunately, if you stand a lot at work, there are many ways to reduce or avoid the risk of problems with your feet and legs.

To step

Method 1 of 4: Sit down more often

1. Sit down more often while working. While many jobs today are sedentary with a lot of sitting, there are still jobs that require a lot of standing, such as a bank clerk, shop assistant, factory worker, chef, hairdresser and various jobs in shops and in construction, to name but a few to name a few. However, there are options to sit down and give your feet a rest while continuing to work and be productive, so research these options and make sure you explain to your boss what you will be doing. For example, sitting while answering the phone or filling out paperwork may be appropriate for your workplace, especially if there are no customers around.
   • Older people are more likely to experience problems with their feet / legs from standing for long periods, because their soft tissues (ligaments, tendons, cartilage, connective tissue) become less elastic and shock absorbing.
2. During the lunch hour, sit down, make sure you have a chair, and place your feet on an elevation while you eat and drink. You may be in a hurry, but take the opportunity to take the weight off your feet. If there are not many seats in your workplace or there is no canteen, bring your own folding chair or look for another place to eat where you can sit safely.
   • Dining areas at malls, picnic tables, fountains, or even clean grass under a tree are all good places to relax and enjoy your lunch.
3. Sit during breaks. Make sure to use all allotted breaks and try to sit all the time, preferably with your legs elevated, which aids circulation due to the diminished effects of gravity. Taking your shoes off while resting gives your feet the opportunity to cool down for a while, due to the evaporation.
   • Consider rolling your bare feet over a golf ball during breaks. It will feel great, relieve tension in the soles of your feet, and may even prevent plantar fasciitis (pain and inflammation of the connective tissue of the sole of the foot).

Method 2 of 4: Change your surface

1. Move to a different place. Many years ago, most jobs were made with wooden floors that give some bounce, although they seem very difficult to walk on. In modern times, however, most companies have made floors of concrete, ceramic tile or marble, which basically have no cushioning, shock absorption or insulating properties at all. Therefore, stand in an area with a layer of resilient material, such as wood. If that's not possible, just change positions before the movement, which will promote circulation and relieve tension in your feet and leg muscles.
   • Concrete and ceramic tiles are good conductors for cold and transfer to your feet, which is not good for circulation. So stand in warmer places where it is not cold.
   • If you work outside, find some grass to stand on while practicing your trade or waiting for the next task.
2. Stand on an anti-fatigue mat. Anti-fatigue mats are designed to reduce stress on your feet and legs, using a cushioned surface for standing up for extended periods of time. These mats are usually made from thick rubber, but some are also made from foam, leather, vinyl, or even wood. In many cases, your employer will be happy to provide you with an anti-fatigue mat if you request it, as it has been proven to prevent foot and lower leg complaints.
   • Thick anti-fatigue mats can pose minor hazards in the workplace as people trip over them, so always be aware of where your own mat is and that of your colleagues.
3. Stand on the carpet. Take a look around your workplace and find carpet to stand on without it making it impossible for you to do your job. Carpet (even the thin, cheap stuff) offers a lot more cushioning than concrete and will help your feet and legs survive the long hours of work. If there is no carpet in your workplace, ask your boss if you can bring a piece from home.
   • Some companies that sell carpet will give you a reasonable sample (big enough to stand on) free of charge.
   • Make sure that the bottom of the carpet doesn't slide too easily or you risk slipping and falling.

Method 3 of 4: Wear the right shoes and socks

1. Wear shoes that fit properly. A significant percentage of people wear shoes that don't fit, perhaps because their feet have suddenly increased in size, or because the shoes were super cheap, or because they were taken from a family member or friend. Either way, always wear shoes to work that fit well while wearing socks. If you absolutely must choose a pair that is not in your size, choose a pair that is too large, rather than shoes that are too small, as shoes that are too tight often lead to blisters and foot cramps.
   • Have your shoes measured by a shoe salesman later in the day, as this is when your feet are the largest, usually due to foot swelling and slight arch compression.
   • Sacrificing style and fashion for the practical choice is the best strategy when shopping for work shoes.
2. Don't wear high heels. Women are often expected to wear (or are encouraged to wear) high heels in many jobs, but heels higher than 5cm can force the body to tilt forward, creating a range of imbalances from your feet to you. low back. This situation can cause foot strain, tendonitis, hard calf muscles, knee pain and lower back pain, as well as instability when walking.
   • However, wearing completely heelless shoes is also not the answer, because it puts too much pressure on the heels. Therefore, wear a shoe with a heel of about 6-12 mm.
   • Most wide-toe trainers or hiking boots are good choices if you have to stand for hours at a time for work.
3. Do not wear narrow-toed shoes. High heels are often too narrow at the toe, which unnaturally compresses the toes and increases the risk of painful bunions and unsightly calluses. Cowboy boots and some sandals are too pointy at the toes, especially if you plan to stand a lot. Choose sweet shoes that sit tight at the heel, give your toes plenty of room to move, and provide enough support to prevent foot pronation (ankle rolling in or sagging).
   • Pronation is much more common in obese people and is often associated with flat feet.
4. Wear compression stockings. Compression stockings provide support for the muscles and blood vessels of the lower leg, reducing edema / swelling and promoting circulation. You can get them online, at medical stores, and sometimes at pharmacies or your physical therapist's office. Alternatively, you can also wear supportive tights or well-padded socks.
   • Compression stockings are especially important for people with venous insufficiency (leaky vein valves) or inflamed varicose veins.
   • Thick, well-padded socks are helpful if you experience heel pain while standing.

Method 4 of 4: Try therapies that can be helpful

1. Take a foot bath. Soaking your feet and lower legs in a warm Epsom salt bath can significantly reduce pain and swelling. The magnesium in the salt helps to relax the muscles. If you have inflammation and swelling, follow the warm salt bath with an ice bath until your feet feel numb (about 15 minutes).
   • Always dry your feet thoroughly after your foot bath to avoid slipping and falling.
   • A bath with Epsom salt might help relieve the symptoms of restless legs at night, so that it no longer disturbs sleep.
2. Get a massage. Ask a masseur or close friend to give you a foot and calf massage. Massage reduces muscle tension and improves circulation. Start rubbing from the toes to the calves so you can help the venous blood return to the heart. Using a wooden roller under your feet gives you a good massage in itself, without straining your hands too much. You can also apply peppermint lotion to your feet, as this will stimulate and activate your feet. After the massage, do a few stretches for your feet and calves.
   • Stretch your calf muscles by leaning against the wall with one knee bent and the other leg straight back, with both feet flat on the floor - hold for 30 seconds and repeat a few times.
   • Stretch the soles of your feet by wrapping your toes with a towel, then try to straighten your leg - hold for 30 seconds and repeat a few times.
3. Wear orthopedic insoles. These are custom insoles for your shoes and designed to support the arch of the foot, cushion shock and improve the biomechanics of the foot, which can translate into less pain in the feet / legs / back and a reduced risk of various conditions. of feet and legs. Orthopedic insoles are useful for treating and preventing plantar fasciitis (a particularly painful condition of the bottom of the foot) and flat feet. Custom insoles can be expensive without health insurance, but ready-to-use insoles can also be beneficial.
   • It is estimated that in the United States, about 2 million people require treatment for plantar fasciitis every year.
   • You may need to purchase shoes that are a bit larger than you are used to to fit the orthosis.
4. Try to lose some weight. In general, people who are overweight or obese have foot problems more often than other people, due to the increased pressure on their feet. Flat feet, arched arches, severe pronation and "x-legs" (medical term: genu valgum) are more common in obese people. You are doing your feet a favor by losing some weight. Try to lose weight by increasing your cardiovascular activity (such as walking) and reducing your calorie expenditure.
   • Most people living relatively sedentary do not need more than about 2,000 calories per day to maintain their bodily processes and have enough energy for light exercise.
   • If you reduce the calorie intake by 500 calories per day, this will result in a loss of about 2 kilos of fat tissue per month.

Tips

• Regular shoe replacement is an important factor in reducing sore feet, especially for people who do standing work.
• At work, occasionally shift your weight from one leg to the other, standing with one foot in front of the other, instead of side by side.
• At work, try to stand with one foot slightly elevated (a 6-inch footstool is ideal).
• Placing your feet higher than the rest of your body (against a wall or on some pillows) will help reduce the swelling caused by standing.
• If you have a foot condition, see a podiatrist (doctors who specialize in foot pathology) for a consultation and treatment advice.