Remaining on your feet for extended periods can lead to discomfort and a variety of health issues. Besides causing pain in the heels and legs, standing for too long can also result in back pain. The following guide offers suggestions to help alleviate the pain caused by standing too much.

What Makes Standing for Extended Periods Painful?

If your profession requires you to be on your feet for long hours, such as jobs in healthcare, education, or retail, you might often experience discomfort after standing for an extended time. The pain doesn't just occur in the feet, which bear the body’s weight, but it can also radiate through the lower back and neck.

Similar to sitting for long durations, standing too long negatively impacts blood circulation. Here’s what occurs in the body when standing for too long:

• Accumulation of Fluids in the Lower Limbs
  Prolonged standing leads to the accumulation of fluid in the lower legs and ankles, creating pressure on the feet. While sitting for long periods can cause similar issues, research suggests that the effects of standing for extended times are more severe.

• Pressure on the Feet from Multiple Sources
  The feet endure pressure from both the weight of the body from above and from the hard surfaces they stand on below, leading to pain. This discomfort often spreads from the feet to the lower back and shoulders.

Tips for Easing Discomfort Caused by Prolonged Standing

Take Regular Breaks

Standing for an extended time can hinder circulation and cause sore feet. It is important to take breaks to alleviate this pressure. Try sitting for a few minutes to reduce stress on the arches and heels of your feet.

Aside from sitting, you can also relieve tension by moving your feet, such as walking or simply walking in place. If feasible, lie down and elevate your feet above chest level to relieve some of the pressure.

Stretch to Relieve Tension

Standing for extended periods can place strain on the foot’s arches, weakening the muscles supporting the arches and the plantar fascia, a ligament that spans across the soles of the feet. Prolonged muscle tension from standing may lead to inflammation in the heel ligaments and other foot-related problems.

To ease the strain, consider stretching with the help of a towel or resistance band. Place the towel or band under your feet and hold both ends. Keep your knees straight as you gently pull the towel to draw your feet and ankles closer together. Hold the stretch for 30-45 seconds and repeat 2-3 times per leg.

Consider Wearing Compression Stockings

Compression stockings are designed to apply steady pressure on the feet and lower legs, promoting improved blood flow back to the heart. This continuous pressure helps encourage circulation and can reduce leg pain caused by prolonged standing.

Invest in Proper Footwear

The shoes you wear play a significant role in your comfort while standing. Opt for shoes that fit well and have soft soles that provide support for the arches. It’s essential that your footwear includes a stable and comfortable heel to help reduce the strain on your feet during long periods of standing. Replace worn-out shoes that are no longer comfortable.

Use Orthotic Insoles

Orthotic insoles, also known as shoe inserts, are specially designed to provide support to the arches and heels of your feet. These insoles help reduce discomfort and irritation caused by conditions like flat feet, heel pain, or plantar fasciitis.

Soak Your Feet in Saltwater

A warm saltwater soak can relieve pain, reduce inflammation, and minimize swelling. Consider soaking your feet for 20-30 minutes a few times a week to relieve discomfort.

Foot Massage

Massaging your feet can effectively reduce muscle tension and promote relaxation. Focus your massage on areas like the calves, legs, soles of the feet, and arches. This can help release tight muscles and improve circulation.

Prolonged standing can result in pain in your feet and shoulders. If your job requires long hours on your feet, consider wearing ergonomic footwear and taking time for regular stretches. If you have concerns about your health, you can use the consultation feature on the Ai Care app, available for download on the App Store or Play Store.

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