By Dr. Jeremy Campbell,
Licensed Doctor of Physical Therapy
Working on your feet all day can take a toll on your body, especially your tired feet.
From retail workers to nurses to construction workers, many professions require long hours of standing or walking, often leading to unbearable foot pain.
In this blog post, I will uncover the reasons behind this discomfort and provide practical advice and tips to help you lessen the pain.
Why Does Prolonged Standing Cause Foot Pain?
Your feet are the foundation of your body, bearing your entire weight throughout the day.
Prolonged standing puts consistent pressure on your feet, leading to fatigue in the muscles and strain in the connective tissues.
This constant pressure can cause inflammation and discomfort, often felt after a long day at work.
The human foot is a complex structure comprising bones, ligaments, muscles, and tendons, designed to support the weight of the entire body.
When standing, the weight is distributed across the foot, primarily on the heel and ball.
Prolonged standing or walking increases the time this weight is applied, leading to fatigue in the foot muscles.
Increased Pressure on Plantar Fascia
One of the critical components affected by prolonged standing is the plantar fascia, a thick band of tissue that runs along the bottom of the foot.
It acts like a bowstring to maintain the arch of the foot.
Continuous pressure can lead to micro-tears in the fascia, causing inflammation and a condition known as plantar fasciitis, characterized by sharp pain in the heel.
Blood Flow and Circulation
Standing for long periods can also impact blood flow to the feet.
The muscles in the lower limbs must work harder to pump blood back to the heart, leading to potential swelling and inflammation in the feet and legs.
This can cause a feeling of heaviness, soreness, and even lead to varicose veins in severe cases.
Joint Compression and Cartilage Wear
The joints in the foot, especially in the ball and heel areas, absorb a lot of shock during walking and standing.
Over time, this continuous pressure can compress the joints and wear down the cartilage, leading to joint pain and conditions like osteoarthritis.
Muscle Fatigue and Strain
The muscles in the feet and calves can become overworked from constant use, leading to fatigue and strain.
This strain can cause cramping and discomfort, often felt after long periods of standing or at the end of the day.
Why You Shouldn’t Ignore Your Foot Pain
If not managed properly, the stress on the feet from prolonged standing or walking can lead to chronic conditions.
Apart from plantar fasciitis and osteoarthritis, it can also contribute to issues like hammertoes, bunions, and knee and back pain, as the body tries to compensate for the discomfort in the feet.
It’s important to take care of your feet, especially if your lifestyle or occupation involves long periods of standing or walking.
Proper footwear, regular breaks, and foot exercises are essential to mitigate these risks and maintain healthy feet.
6 Tips to Relieve Your Foot Pain
For many, finding time to sit down and rest during a workday is a challenge.
Continuous pressure without adequate breaks can exacerbate foot pain.
It's crucial to understand that while our feet are designed to support us, they also need periods of rest to recover from the stress of standing.
1. Wear Proper Footwear
Choosing the right shoes is critical.
Look for shoes with good arch support, cushioning, and a comfortable fit.
Avoid high heels or flat shoes with little support. Sometimes, orthotic insoles can make a significant difference.
2. Change Your Standing Position
Try not to stand in the same position for too long.
Shift your weight from one foot to the other, or rock gently from heels to toes.
This can help improve blood circulation and reduce strain on any one part of the foot.
3. Take Regular Breaks
Whenever possible, take short breaks to sit down and elevate your feet.
This reduces pressure and helps with blood circulation, providing much-needed rest for your feet.
4. Stretch and Exercise Your Feet
Simple foot exercises and stretches can strengthen the foot muscles and improve circulation.
Try pointing and flexing your toes, rotating your ankles, or using a small ball or cylinder to massage the soles of your feet.
6. Use the Nooro EMS Foot Massager for 15-minutes a Day
