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7 Simple Ways to Ease Foot Pain When You’re at Work

For many in the service industry, being on your feet all day is just part of the job. But when you’re standing anywhere between 8 to 10 hours a day, every day, it can take a toll on not only your feet, but your overall health. From sore feet and swelling in the legs to back pain and fatigue, numerous studies show that prolonged standing can cause serious health issues if not treated. The good news is there are a number of easy and effective ways to reduce foot pain and discomfort, even when you’re on the job.


1. Take Short Stretch Breaks

Every athlete knows to start and end his workout with a good stretch as it helps to prevent injuries, increase flexibility, and provide relief from aching muscles. The same benefits apply to workers who are on their feet for extended periods of time. When possible, take a short break every couple hours and do 10-15 reps of calf or heel raises or the runner’s stretch to increase blood circulation, strengthen muscles, and ease soreness.


2. Buy the Right Shoes

Sounds like a no-brainer, right? But many experts say that foot pain is oftentimes a result of wearing shoes that just don’t fit correctly. When buying shoes, try them on in the afternoon, as feet swell and expand during the day. And remember to always try on both shoes before you make a purchase. Thicker soles will also shield your feet from rough or hard surfaces.

To remedy an ill-fitting pair of shoes, try adding insoles to cushion them. Insoles also improve your posture, which can help alleviate pain in the feet, ankles, knees and hips.


3. Raise Your Feet and Wiggle Your Toes

Trust us, your feet will thank you. Whenever your feet start to feel sore, one quick and effective remedy is to sit down and elevate your feet (ideally at a 45-degree angle from your body) and exercise your toes. This increases the flow or circulation and gives your feet a well-deserved break.


4. Give Yourself a Massage

You don’t need to go to a massage therapist to pamper your feet. You can ease those aches away with your own magic fingers. Use both hands to go over the entire foot. Start by gently applying pressure on the toes, then squeezing the soles of your foot in a circular motion. You can also firmly rub your thumb up and down the arch of your foot. Or roll your feet over a golf ball, tennis ball, or a frozen bottle of water for instant, cooling relief.


5. Workout at Work

Periodic exercise throughout the day can improve your body’s circulation and also minimize aches. Try these simple and sweatproof moves whenever your feet need a break.

  • Shake your feet whenever they start to feel cramped or tense
  • Walk in place whenever you are standing for a long period
  • Alternate your stance and shift your weight around when you start to feel fatigue


6. Invest in Heel Cups

For those who suffer from heel pain, heel cups can be an inexpensive lifesaver. These gel or plastic insoles come in a variety of styles and provide shock absorption and offer cushion and comfort to sore feet. This is especially beneficial for people who have flat feet, heel spurs, or plantar fasciitis.


7. Wear Compression Socks on the Job

Compression socks are known to improve blood circulation and reduce swelling and foot pain, which is ideal for people who stand on their feet all day. They can also help those who have achy, heavy, and tired legs, leg swelling, and varicose veins. Some healthcare providers will cover compression garments, so it’s best to check with your insurance company first before you buy them.

You don’t have to experience foot pain even if you’re on your feet all day. You can use these tips at work to get immediate relief and go home without any pain!