Introduction:
Most individuals are unaware that their legs and feet muscles are constantly used even while standing motionless. They always respond to and change with the surroundings to maintain the body's stability and balance. Walking or moving around is considerably easier on the feet and legs than simply standing there.
Because the muscles in this sort of activity never receive a break, it results in substantial weariness in the legs and feet. Every muscle has a purpose as individuals walk, preferably, and then it relaxes as the feet land on each step alternately.
Why Does Standing Cause Pain in the Feet?
Standing all day might cause foot pain for a variety of reasons. These may consist of:
-
Swelling.
-
Unsuitable footwear.
-
Accident.
-
Pregnancy.
-
Obesity (which puts more strain on tendons and ligaments).
-
What kind of surface do you stand on?
-
Bad posture when standing.
-
Painful nerve condition called neuropathy.
-
Long periods of standing can also lead to conditions like plantar fasciitis by tightening the calf muscles and putting more strain on the ligaments in the bottom of the foot.
How to Take Care of the Sore Feet?
After a demanding workday, elevating your feet is a wonderful way to unwind. Still, other similarly effective ways exist to ease the pressure and pain associated with extended standing. Some of these can be done immediately to provide relief, so you are not even required to delay until you get home.
Soak Those Tired Feet:
Soaking the feet in a warm bath is undoubtedly one of the finest ways to relieve tired and sore feet after a long day of standing. The feet will benefit greatly from soaking in a warm water pool or foot spa for 10 minutes. To improve the therapy, users can add Epsom salts to the water. Foot baths sold in stores may also be used. A heater to warm the water is included in certain models, along with water jets, rollers, or bumps for an integrated massage.
Give the legs a Good Stretch:
Stretching exercises for the foot is an excellent method to help prevent spasms and release tension in the ligaments and muscles. Stretching is the ideal after-treatment after taking a pleasant dip in a foot bath. Just take a seat in a comfortable position and roll the ankles gently in a circle. The toes can then be bent or moved after a short while. Use an exercise band or both hands to gently stretch the feet if one discovers that they are too tight.
Exercising the calves is another way to reduce foot pain. The perfect stretch is a runner's stretch that one can do anywhere. Commence by facing a wall while standing. Press both hands up against the wall while bending forward. Continue moving toward the floor along the wall until one reaches a comfortable stretch. Make sure to do only what is necessary, but maintain every single stretch for a minimum of 20 seconds.
Hands-on Therapy:
Soothing one's feet is not only beneficial for preventing foot pain. Apply a lotion to the foot soles and pressure to hurt places like the heel, plantar fascia, and football. A foot roller or a massaging foot spa can be used to massage sore feet if one needs more pressure.
Utilize a Night Splint:
Standing-related foot pain might be lessened by using a night splint. Although these splints can be uncomfortable initially, they maintain the calf muscles and foot arches extended while sleeping.
Employ Orthotics:
Shoe inserts that individuals can buy off-the-shelf to assist in distributing the pressure on the feet when standing all day can offer extra support. Contact a podiatrist or physical therapist if one is unsure which to try or if individuals want to find out if custom orthotics—made especially to fit their feet—would be more suitable for them.
Raise the feet:
If standing all day causes the feet to swell, one can lessen swelling in the ankles and feet by raising them above the heart level. Place the feet on a pillow and recline during the evening or while one sleeps at night.
Use Cold or Heat:
After standing all day, heat and ice can assist in lessening foot pain. Use cold therapy if the foot feels warmth to the touch and is red; heat might exacerbate inflammation.
Use commercial cold packs or an ice cube-filled bag to lessen discomfort and swelling. To avoid getting ice burns, use a towel or other cloth between the skin and the ice.
After standing all day, one can use heating pads to boost blood flow and relieve soreness in the foot muscles. Using heat or ice should only be done once every hour for 15 to 20 minutes.
Invest in Correct Shoes:
Put on nice shoes. Shoes with stability and support are essential for people who work standing jobs. In addition to being appropriately sized for both breadth and length, they should provide the feet some leeway for expanding during the day. Better shoes should be taller in the heel compared to the forefoot and more rigid than flexible. Furthermore, many individuals strive to have the lightest shoe feasible. Less support is typically seen in lighter shoes, which is bad for their feet.
When Is It Time to Visit a Doctor?
If individuals have discomfort in one or both feet, visiting a podiatrist is generally preferable. If the foot discomfort is persistent, one should see a doctor for some of the following reasons:
-
Foot pain accompanied by flu-like symptoms.
-
Painful swelling occurs in the feet and legs.
-
The feet's soles can feel tingly or are entirely numb.
-
Open wounds or sores that are not healing.
-
Difficulty in walking.
-
When at home, remedies fail to reduce swelling and pain.
Another possible cause of one's foot pain could be diabetes. Diabetes is one of the conditions listed by the American Podiatric Medical Association as a possible cause of foot problems. If diabetes is left untreated, serious health issues might arise. Should this be the case, one should immediately speak with a foot care expert.
Conclusion:
Foot soreness is a typical side effect of standing all day at work. Nonetheless, people might alleviate the symptoms with remedies at home. Pain and swelling can be reduced by applying ice. Orthotics, night splints, and stretches can all be helpful. Occasionally, adjustments to the workplace can be implemented to lessen the amount of time spent on feet throughout the workday.
