Jobs that require you to stand for long periods of time not only cause fatigue and fatigue, but also increase the risk of developing foot and leg problems because standing puts stress on bones, joints, tendons, muscles and ligaments. Standing for long periods of time also reduces the blood supply to the bottom of the foot, causing soreness. If done continuously, standing for long periods of time can also cause blood to accumulate in the legs or around the ankles. Flat feet, plantar fasciitis, bunions, edema (swelling), varicose veins, venous insufficiency are problems associated with prolonged standing. Fortunately, there are ways to reduce or avoid the risk of developing foot problems if you have to stand for long periods of time at work.
Step
Method 1 of 4: Rest While Sitting More Often
Step 1. Sit down more often at work
Although many modern-day jobs cause people to sit all day, there are still some jobs that require a lot of standing, such as bank cashier, cashier, factory worker, chef, hairdresser and various retail and construction jobs, to name a few. However, there are often opportunities to sit down and rest your feet, but still work and be productive. So look for this opportunity and make sure you tell your boss what you're doing. For example, sitting down answering the phone or completing paperwork may not be a problem at work, especially if there are no customers to serve.
Older people are more prone to foot/limb injuries from prolonged standing because their tissues (ligaments, tendons, cartilage, fascia) lose elasticity and absorb shocks
Step 2. Sit down at lunch
During your lunch break, make sure you sit down and put your feet up while eating and drinking. You may be in a hurry, but take the opportunity to take the weight off your feet. If your workplace lacks chairs or doesn't have a dining area, you can bring your own folding chairs or stools, or find another location to eat where you can sit safely.
Food courts (food courts) in malls, outdoor picnic tables, fountains, or even a clean expanse of grass under a tree can be good options to sit back and enjoy lunch
Step 3. Sit down during breaks
Take advantage of all your time off and try to sit all the time. If possible elevate the legs to reduce the effects of gravity so as to improve circulation. Taking off your shoes while resting also allows your feet to be cooler due to evaporation.
While resting, consider rolling your bare feet over the golf ball. It feels great, relieves tension in the sole of the foot and may even help prevent plantar fasciitis (pain and inflammation of the connective tissue that covers the bottom of the foot)
Method 2 of 4: Replacing the Stand
Step 1. Stand in a different place
Years ago, most workplaces were equipped with wooden floors, which had some kind of cushioning even though the wooden floors seemed hard enough to be used as walking mats. However, in modern times, most businesses tend to have floors made of concrete, tile or marble floors, which are essentially non-cushioning, shock-absorbing or insulating. Therefore, stand in an area that is lined with a denser material such as wood. If that is not possible, change the standing position as an exercise movement. This movement will improve blood circulation and relieve tension in the leg and leg muscles.
- Concrete and tile floors will easily transfer cold temperatures to the feet and this is not good for blood circulation. Therefore, stand in a warmer area without being blown by cold winds.
- If you work outdoors, find a stretch of grass to stand on while finishing work or waiting for your next assignment.
Step 2. Stand on an anti-fatigue mat
The fatigue mat is designed to reduce stress on the feet and legs by providing a soft surface to stand on for long periods of time. These mattresses are usually made of thick rubber, but some are also made of foam, leather, vinyl or even wood. In some cases, the company doesn't mind providing a non-fatigue mattress if you request one because this type of mattress has been shown to reduce the incidence of foot and lower leg problems.
Thick fatigue-resistant mattresses pose a minor hazard in the workplace because they can trip people up. So, always be careful when choosing a location to place the mattress and you should also be aware of the mattresses installed by coworkers
Step 3. Stand on the carpet
Look around the workplace and see if there is a carpeted area where you can stand while you do the job properly. Carpet (even the thin and cheap ones) provides more cushioning than concrete and will help your feet and legs survive the long hours at work. If no rug is installed anywhere, ask your boss if you can bring a piece of rug from home.
- Some businesses that sell rugs are willing to give you a sizable sized sample of carpet (big enough for where you stand) for free.
- Make sure that the underside of the carpet does not slip easily on the floor, otherwise you run the risk of slipping and falling.
Method 3 of 4: Wearing the Right Shoes and Socks
Step 1. Wear shoes that fit well
Quite a number of people wear shoes that don't fit well, maybe because their feet have suddenly increased in size, or the shoes are on sale cheaply, or because they got secondhand from relatives or friends. However, always wear well-fitting work shoes and wear socks. If you have to choose a pair of shoes that do not fit your foot size, you should choose shoes that are too big instead of too small because narrow shoes often cause blisters and cramps.
- If you want to ask a salesperson to measure your foot, do so in the late afternoon because that's when your feet are at their greatest, usually due to swelling and less pressure on the arches.
- Focusing on practicality over style and fashion is the best strategy when buying work shoes.
Step 2. Don't wear high heels
Women are often asked or required to wear high heels for various jobs, but heels more than 5 cm can force the body to tilt forward, and cause various imbalances from the feet to the lower back. This condition can cause strain on the feet, Achilles tendonitis, pulled calf muscles, knee pain and lower back problems, and instability when walking.
- Wearing flat-soled shoes will also not solve the problem because the heel is under too much pressure. Therefore, wear shoes with heels about 0.5 or 1.5 cm.
- Most running or walking shoes with a wide toe are good choices if you have to stand for long hours at work.
Step 3. Don't wear shoes with a narrow front
High heels are often designed with a narrow forefoot, placing the toes against each other unnaturally and increasing the risk of painful bunions and unsightly calluses. Cowboy boots and laces are also too pointy in the front, especially if you have to stand a lot. Instead, choose a shoe that grips the heel tightly, but also provides enough room for movement of the toes, and the inside of the shoe has adequate cushioning to prevent pronation.
Pronation is more common in obese people and often accompanies flat feet
Step 4. Put on compression stockings
Compression stockings provide support to the muscles and blood vessels in the lower legs thereby reducing edema/swelling and improving blood circulation. You can buy them online, at medical supply stores and sometimes at drugstores or physiotherapists. You can also wear stockings with support or padded socks.
- Compression stockings are especially important for people with venous insufficiency (leakage of venous valves) or inflamed varicose veins.
- Thick, padded socks will help if you experience heel pain when standing.
Method 4 of 4: Trying Useful Therapy
Step 1. Soak the feet
Soaking the feet and bottom of the feet in warm water mixed with Epsom salt can significantly reduce pain and swelling. The magnesium content in salt is thought to help relax muscles. If you experience inflammation as well as swelling, after soaking your feet in warm salt water, do a cold soak until your feet feel numb (about 15 minutes or so).
- Dry your feet completely before standing and walking after soaking so you don't slip or fall.
- Soaking your feet in warm water and Epsom salts is thought to help relieve restless leg syndrome at night, which negatively affects your sleep cycle.
Step 2. Do a foot massage
Ask a massage therapist or a kind friend to massage your feet and calves. Massage reduces muscle tension and improves blood circulation. Do the massage starting from the toes and working toward the calves, thereby helping the venous blood return to the heart. Using a wooden massager that is rolled under your feet will give you an adequate massage without straining your hands. Also consider applying peppermint lotion to your feet, as the lotion will tickle and refresh your feet. After the massage, do some leg and calf stretches on both feet.
- Stretch your leg muscles by leaning against a wall with one knee bent and the other leg extended backwards with both palms flat on the floor. Hold this position for 30 seconds and repeat several times.
- Stretch the base of your foot by wrapping a towel around the tips of your toes and then try to spread your legs apart. Hold this position for 30 seconds and repeat several times.
Step 3. Put on orthotic shoes
Orthotics are insoles of shoes specially designed to support the arch of the foot, absorb shock and provide better foot biomechanics so as to reduce foot/leg/back pain and reduce the risk of foot and leg problems. Orthotics are very useful for treating and preventing plantar fasciitis, a very painful condition of the base of the foot, and flat feet. Orthotics made specifically for your feet can be very expensive if not covered by insurance, but commercial insoles can also provide benefits.
- In America, it is estimated that about 2 million people need treatment for plantar fasciitis each year.
- You may have to buy shoes that are slightly larger than usual to accommodate the orthotic insole.
Step 4. Lose weight
Generally, people who are overweight or obese are at greater risk of developing foot problems because of the greater pressure on the feet. Flat feet, lower arches, severe pronation, and "X-foot" (medically known as genu valgum) are more common in people who are obese. Therefore, help the legs by losing weight. Lose weight by increasing cardiovascular exercise (such as walking) and reducing calorie intake.
- Most people who lead a sedentary lifestyle only need about 2,000 calories per day to maintain processes that occur in the body and have enough energy to perform light levels of exercise.
- Reducing your calorie intake by 500 calories per day will make you lose 1.8 kg of fat tissue per month.
Tips
- Changing shoes regularly is an important factor in reducing foot pain, especially if you have to stand while working.
- As you work, periodically shift your body weight from one leg to the other and then try to stand with one foot in front of the other instead of placing your feet side by side.
- While working, try to stand with one leg elevated (a 15cm high bench is ideal for this purpose).
- Elevating your legs so they are higher than your body (raising them against a wall or on a pile of pillows will help reduce swelling caused by prolonged standing at work.
- If you have foot problems, see a podiatrist (a doctor who specializes in foot pathology) for consultation and treatment advice.
