We are not fixed to be standing at all times, not only because we can harm our muscles, bones, and cardiovascular system, we could also promote several health problems.
From pain in the back to stiffness in the neck to even swelling and long-term fractures, if we don’t stand correctly, we could harm our bodies exponentially.
That’s why using the following right approaches can be an excellent way to prevent these problems, mainly if you work standing all day long. Here you have a few tips that will help!
Wear the Right Size & Shape of Shoes
One thing that people tend to forget about is that shoe size exists because it is critical to follow it. You may be thinking, “But, I always follow the right size and choose my shoes accordingly! What are you talking about?” Well, it may be right for you – but not many people do that.
If you ever need to use a shoe that is not your size, at least make sure it is too big instead of too small. The smaller the shoe, the most uncomfortable it is and the more likely it is to produce blisters, foot cramps, and possibly even harm your feet bones – especially when standing for long periods of time.
The same happens when the shoes have a shape that doesn’t fit your feet. Those shoes that are too narrow or that are too tight will eventually cause pain and other conditions such as calluses or bunions. Avoid them at all times.
For that, there’s nothing better to choose shoes that are roomy enough for your feet to step comfortably. And if they have interior protection, that would be even better.
In short, do this:
- Your feet are larger and broader after 4 PM (due to swelling), so try buying shoes at this hour or later to avoid choosing something too tight or small.
- If you have to sacrifice style & design for functionality, do it. Don’t go for something too stylish but that could damage your feet, it is not worth it to harm yourself like that.
- Flat and wide feet are very common, especially on fat people. If you have wide feet, try to choose the broadest and most comfortable shoes you can. This will help you prevent pronation.
Don’t Wear Tall Shoes
Heels, studs, high soles, and other types of tall shoes are incredibly harmful to your feet. If you are going to use them for work, you would be multiplying that damage even more. What’s even worse, high shoes promote an imbalance in your body, which not only harms your feet directly but your whole body.
From the legs up to the lower back, an imbalanced standing position can be harmful. Some of these conditions you can suffer from wearing high shoes for a long time can be Achilles tendonitis, foot strains, knee pain, tight calf muscles, instability while standing and walking, and back problems linked to the spine. So, always avoid them, especially for work.
Here are a few additional recommendations to follow:
- Wear completely flat shoes, or at least as level as you can. Don’t set too much pressure on your feet while standing, and make sure only the heel is slightly elevated.
- Athletic shoes or walking shoes often have smaller soles; they are perfect to avoid height-related problems that could harm your feet while working.
Use Compression Stocking
Compression stockings or as they are more commonly known, compression socks – are wonderful to increase support on heels, talon and even the foot’s sole. This helps to reduce swelling, bad circulation, and other annoying & painful conditions that could arise from standing for too long.
What’s better about them is that you can find them practically anywhere, from medical supply stores to pharmacies, general stores or even online marketplaces.
Compression stockings can be both up to the middle of the feet or complete like a regular sock. Also, these can come in many colors and designs for a more fashionable approach, yet they should always fit and press your talon and heel areas.
The thickest compression stockings are always the best for heel pain. Well-padded options promote better shock absorption while walking.
Instead of compression stockings, you can use thick socks made of nylon and spandex. These are primarily designed for pain & injuries in the heel and talon.
Buy All-Day Standing Shoes
As there are shoes for walking, running, dancing, jumping, or just for fashion, there are also shoes that help people stand much more comfortable for long periods of time. These shoes are called all-day standing shoes, perfect for workers who have to stay up to an hour or more standing without rest.
These shoes are so comfortable and light while also being so protective that they are excellent in almost every way. Most of them even allow users to add thicker insoles for even better support when using. And of course, they provide superb shock absorption, traction, cushioning, and overall comfort from its shape to their sole.
Here’s how to choose the right all-day standing shoes:
- Follow previous tips, especially when it comes to selecting the right size and shape for your feet. Never go to lower sizes when buying one of these shoes, you will be doing the same thing.
- Try them before buying them. Some standing shoes are not that comfortable, especially for different types of feet. So make sure they fit you comfortably & without any annoyance.
- These shoes arrive in a wide range of designs and styles, so you have excellent choices to consider. However, make sure they are used for standing or else they won’t be worth it.
Stretch Feet Before, During and After Work
Muscles are almost always stiff, whether it is because you haven’t used them or because you have used them too much. Whatever the reason, stiffness can cause pain and several other annoyances while standing.
That’s why it is recommended to stretch them out as much as you can. This helps to relax your feet, soothe your muscles, and even relieve pain in articulations.
Here are a few exercises & activities you can try before, during and after work to make your feet and legs feel amazing:
- Calf Raises: Stand on a step or a platform that is at least a feet tall. Now, in the edge, slowly low your talon balls a little until you feel a stretch in your calves. Then go back up again and repeat.
- Runner Stretch: Stand to face a wall, and put on your legs back, straightened entirely. Then push that foot as much as you can towards the floor, until your heel hurts a little and stay for 10 seconds and change legs.
- Regular Stretches: Regular stretches are also good. Just stand and raise one of your feet, and do circular movements with it. Or else, bring a leg behind your back, grab the foot with a hand and try to stretch it as much as you can for 10 seconds. Then change feet.
Soothe your Feet & Legs at Home
Yes, you need the right shoes, the right extra items, and some stretching to make your legs and feet hold the swelling and stiffness of having to stand all day long. However, they won’t relieve pain or annoyances completely, so you must always soothe your feet and legs after work for better results.
These treatments, such as putting your feet in ice or massaging them for a few minutes, help with reducing inflammation, stiffness, and even help them stretch much better than doing regular exercise.
Here are a few recommendations to soothe your legs and feet much better:
- Prepare a nice bathtub, pour ice in it and stay in it for at least 10 minutes. This will help reduce swelling and possibly eliminate any pain you may be feeling in your legs, feet or even in other parts of your body.
- You can also do the same with hot water while massaging your feet. A massager roll, or a baseball, for example, may help to rub more easily. Pass it over your heel, toes, and all around your feet for better effects. Don’t forget your legs.
- Instead of treating them with water, you can elevate your feet while resting or laying on your back. Get a book or start answering your messages while lifting your feet up the wall or with a few pillows.
Want to Feel Better After Standing too Much at Work?
Your body will undoubtedly get affected by how much time you stand up in your work area. And depending on the activities, walks, jumps, and other physical-related actions you make, the effect on your feet, legs, and even your back will be more significant.
However, you already know a few tips to prevent them or limit their impact that will help you a lot.
So follow these recommendations, make sure you always feel the best way you can, and avoid hurting your feet & legs more than they do while standing. You will feel much better after trying each tip!