Sore Feet From Standing All Day? Best Treatments to Relieve Foot Pain

If you have a job or other responsibilities, you might have experienced feet ache from standing all day. This nagging problem can be difficult to deal with, the pain compounding with every day you need to stand for long periods of time. This painful problem can really impact your quality of life and may even distract from your work or responsibilities. Likewise, it can detract from your enjoyment of hikes or physically active holidays.

Thankfully, your feet hurting from standing all day can be alleviated. Read on to find out some top tips for reducing this annoying symptom and to find out how we can help.

The Root Cause: Why Standing All Day Makes Your Feet Ache

Foot pain from standing all day is due to the body not being designed to remain in a static posture for extended periods of time. Therefore, foot ache is a sign from the body that the muscles and circulatory system need a change in position or to rest and recover.

If you have painful feet standing all day, there are multiple contributing factors that cause this.

One of the largest factors is muscle fatigue. This is the result of muscles in the feet, legs, hips and back working hard to keep the body upright. Even though you aren’t walking, staying static can quickly use muscle nutrients and leads to aching and tiredness.

Another contributing factor is poor circulation and swelling. Gravity causes blood and fluid to move easily to the lower extremities. However, poor circulation can make the return of blood to the heart difficult without the aid of contracting calf muscles. This can contribute to blood and fluid pooling in the feet and lower legs, causing pressure on tissues, swelling and a heavy, tired feeling.

Pain from standing all day can also result from joint pressure and stress. Standing for long periods of time can put excessive pressure on the foot, ankle and knee joints. This can particularly be the case when standing on hard surfaces like concrete where the minimal shock absorption can lead to stiffness, inflammation and micro-trauma over time.

Ligament strain can also be a contributing factor. When standing, the ligaments in the foot, such as the plantar fascia, are under continuous strain to support the body’s weight and the arch structure. Over time, this can cause inflammation and plantar fasciitis.

Foot pain can be exacerbated by a number of different factors. These include:

1. Unsuitable Footwear: Shoes play a major role in supporting feet. Shoes that fail to provide cushioning, proper fit and arch support can lead to poor pressure distribution, increasing strain on the feet.
2. Hard Surfaces: Standing on surfaces that offer minimal shock absorption causes greater forces through the legs and feet.
3. Poor Posture: When the body is not in alignment or there is a muscle imbalance, this weight imbalance can place excessive strain on other areas of the body. In particular, this pain can radiate to the feet, knees, hips and back.

Underlying health conditions can make some people more susceptible to foot pain. These include:

• Arthritis
• Flat feet
• Nerve conditions (neuropathy)
• Obesity
• High arches

Immediate Relief: Quick Treatments for Painful Feet Standing All Day

There are several top tips for reducing standing all day causing sore feet. These quick treatments include:

1. Taking a break from standing to rest and elevate your feet. By raising feet above heart level, you can reduce swelling.
2. Apply an ice pack wrapped in a thin towel to the foot for up to 20 minutes to reduce inflammation and pain.
3. Massage the arches and bottom of your feet. Rolling your foot on a tennis ball or using a frozen water bottle can massage the plantar fascia.
4. Soaking your feet in Epsom salts dissolved in warm water can help relax the muscles and reduce tension.
5. You can also try using over-the-counter medicine to help reduce the pain. Some measures include:
6. Use over-the-counter oral pain relievers or topical gel to reduce pain and inflammation.
7. Cooling creams with menthol or eucalyptus can be applied to sore areas.
8. Compression socks can improve circulation and reduce swelling after a long day on your feet.

Long-Term Solutions: Essential Treatments to Prevent Foot Pain

Preventing foot pain from standing all day involves a combination of regular exercise, proper footwear and good foot hygiene.

1. Choose Supportive Footwear

It is important to wear shoes that fit well, have cushioning and good arch support. Try to limit high heels, worn out and narrow-toed shoes. Shoes without adequate support can be improved with over-the-counter or custom-made insoles that we can provide.

2. Exercise & Stretching

Stretching your calves, arches and Achilles tendon can reduce foot pain over time. Additionally, strengthening exercises such as towel scrunches and calf raises can improve stability and support. Warming up and cooling down around long periods of standing can also help.

3. Lifestyle & Hygiene

If you are overweight, losing weight can reduce the strain on your feet.

It is also important to keep your feet dry and clean. You can also moisturise your feet to prevent dry skin and use a pumice stone to remove excess skin buildup.

Daily Habits: Tips for Standing All Day Without Sore Feet

Here are some tips to help you alleviate and treat foot pain from standing all day:

1. Wear High Quality Footwear: Ensure that the shoes you wear are supportive. Shoes with cushioned soles, a wide toe box and good arch support is best. Avoid high heels.
2. Rotate Shoes: Alternate between at least two pairs of shoes to allow the cushioning to rebound fully.
3. Consider Orthotics or Insoles: Whether they are over the counter or custom-made, insoles can offer effective shock absorption and arch support. We can help you with custom orthotics.
4. Wear Compression Socks: These work by applying gentle pressure to your lower legs and muscles, improving circulation. This can help prevent muscle fatigue and reduce swelling.
5. Good Posture: Engage your core muscles to stand up straight with your shoulders back. This will distribute your weight evenly across both feet.
6. Take Comfort Breaks: If possible, take short breaks to sit down every 30-60 minutes.
7. Move Around: If you are not able to sit, move your weight from one foot to the other, walk in place or perform calf raises. This will improve blood flow and prevent muscle stiffness.

After work or standing for a long period of time, you can soothe your aching feet by:

• Elevating your feet above your heart for 15-20 minutes
• Soak your feet in warm water with Epsom salts
• Massage your arches, heels and toes with your thumbs, a tennis ball or frozen water bottle
• Stretch your feet, ankles and calves regularly
• Stay hydrated by drinking lots of water

When to See a Podiatrist: Advanced Foot Pain from Standing All Day Treatment

If you are experiencing foot pain, it is important to contact us when:

1. The Pain is Persistent: If the pain does not improve after a few weeks of home treatment, seek professional help.
2. The Pain is Severe: If you cannot walk or put weight on your foot/feet, contact us.
3. You Experience Numbness, Burning or Tingling: This is indicative of nerve involvement.
4. You Have Redness and Swelling: If these symptoms do not improve with rest, this can indicate a more serious condition.
5. You have Open Wounds: Any cuts that don’t heal over the space of a week require professional attention.
6. If it is Impacting Your Mobility: If you are limping and have difficulty walking, this signifies the need for professional support.

If you are looking for professional foot pain from standing all day treatment, Optimise Health can provide different options. These will include recommending appropriate footwear, stretching exercises and custom orthotics. We can also diagnose underlying issues such as plantar fasciitis or muscle imbalance. Additionally, we can provide injections and shockwave treatments if other treatments are not sufficient.

At Optimise Health, we can do all of these things, and we have Orthotics specialists, Physiotherapists and Pilates instructors in-house to help whatever your health needs. Get in touch with our team today to make an appointment or find out more.