7 Ways to Stop Foot Pain from Standing All Day
Working on your feet all day often causes foot pain. People in any profession can be affected, but foot pain from standing all day is common for people working in healthcare, construction, retail sales, salons, and factories. While you might not be able to change your job situation, there are things you can do at home to help relieve your foot pain.
This article discusses foot pain from standing all day—what can cause it, how to relieve it, and ways to help prevent it from occurring.
Related: Self-Care Tips to Soothe Aching Feet at Home
Why Do My Feet Hurt From Standing?
Many factors can contribute to foot pain from standing all day. These can include:
Swelling
Injury
Pregnancy
Obesity (causing increased strain on ligaments and tendons)
Type of surface you stand on
Poor standing posture
Neuropathy (a nerve condition that causes pain)
Prolonged standing also causes tightness in the calf muscles and increased stress on the ligaments in the bottom of the feet, leading to conditions such as plantar fasciitis.
Prolonged Standing and Heart Disease
One study published in 2018 followed 7,320 people for 12 years. Researchers categorized the study participants as those with jobs requiring sitting or standing all day. After 12 years, they found that people with jobs requiring prolonged standing had twice the risk of developing heart disease compared to those who sit most of the day.
Tips to Relieve Foot Pain
Regardless of the cause of your foot pain after standing all day, there are many different treatments you can try at home to help relieve your symptoms.
Give Yourself a Massage
Rubbing your sore feet can help increase blood flow and reduce pain.
Apply lotion or massage oil to your foot.
Rub between your toes and along the top of your foot and ankle.
Use your thumbs or knuckles to provide additional pressure as you massage the arch of your foot.
Squeeze your heel.
You can also give yourself a foot massage using a tennis ball or golf ball.
Sit comfortably and place the ball on the floor.
Put your foot on top of the ball and apply gentle pressure downward.
Slowly roll the ball along the bottom of your foot for several minutes.
For added pain relief, put the golf ball in the freezer before you massage your foot, or use a frozen water bottle.
You could also try a foot massager, which allows you to sit back and relax while treating your foot pain.
Apply Heat or Cold
Heat and cold can help reduce foot pain after standing all day. If your foot is red and warm to the touch, apply cold; your foot might be inflamed, and symptoms can worsen with heat.
Use commercial cold packs or a bag filled with ice cubes to reduce pain and swelling. Place a towel or another cloth barrier between your skin and the ice to prevent ice burn.
You can use microwaveable hot packs or heating pads to help increase blood flow and decrease muscle tightness in your feet after standing all day.
Apply heat or ice for 15 to 20 minutes at a time, no more than once per hour.
Soak Your Feet
Soaking your feet in warm water can help decrease soreness and increase blood flow after standing all day. Epsom salts can be added to the water to enhance your treatment.
Commercial foot baths can also be used. Some come with water jets, rollers or bumps for a built-in massage, and a heater to warm your water.
Stretch It Out
Stretches can relieve muscle tightness in the foot and calves and decrease pain after standing all day.
Stand facing a wall.
Place your palms against the wall.
Stagger your feet, stepping back approximately 18 inches with your back foot.
Keeping your back knee straight, slowly bend the front knee until you feel a stretch along the calf of your back leg.
Hold for 20 to 30 seconds and repeat three times on both legs.
Try a Night Splint
Wearing a night splint can help relieve foot pain from standing during the day. These splints can take some getting used to, but they keep the calf muscles and arches of the feet in a stretched position while you rest.
Use Orthotics
Off-the-shelf shoe inserts—called orthotics—can provide additional support to help disperse the pressure on your feet while you're standing all day. If you're unsure which ones to try or want to see if custom orthotics—specifically made to fit your feet—would be better for you, consult a physical therapist or podiatrist.
Elevate Your Feet
If your feet are prone to swelling from standing all day, try working against gravity. Elevating your feet above the level of your heart can help decrease swelling in your feet and ankles. Prop them up on a pillow while you relax in the evening or at night while you sleep.
How to Prevent Foot Pain from Standing All Day
Several treatment tips for foot pain after standing all day can also help prevent symptoms. Try the following to treat and to avoid foot pain:
Stretching
Wearing night splints
Using orthotics
Consider making changes to your work environment if it's feasible. If you stand on a concrete floor, talk to your employer about a standing floor cushion for your feet or ask about using a tall stool to sit down intermittently rather than standing all day.
Importance of Foot Health
If you work on your feet all day, it's normal to experience pain. However, prolonged stiffness, numbness, or tingling could indicate a more serious underlying condition. The following diseases are associated with foot symptoms:
Joint stiffness may indicate osteoarthritis
Tingling or numbness is often associated with diabetes
Swelling could be a sign of kidney or heart disease or high blood pressure
When to See a Healthcare Provider
Foot pain can be a symptom of an underlying injury or condition that requires treatment by a healthcare provider. If your foot pain prevents you from regular weight-bearing, or if you have swelling or pain that doesn't improve after a week of home remedies, seek additional treatment.
Related: Foot Pain Causes, Treatment, and When to Seek Help
Summary
It's common to have foot pain after standing all day for work. However, home remedies can help improve your symptoms. Using ice can help decrease pain and swelling. Applying heat or soaking your feet can increase blood flow and help relax tight muscles. Stretches, night splints, and orthotics can also helWorkplace modifications can sometimescan be made to reduce strain on your feet during the workday.
