Working all day can be demanding. It doesn’t only put pressure on your stress levels; your feet can also be at the receiving end of a 9-hour work schedule. Such schedules see you walking around or sitting for too long, making your feet uncomfortable in shoes. Overuse may cause your feet to hurt and may cause you more significant problems like osteoarthritis. You might lose work hours and consequently receive a reduced paycheck.
However, here are the best things you can do for your feet after working all day.
Wear the correct type of shoe
Consider using shoes that fit your schedule and are comfortable for use over extended hours. Most people prefer flat shoes for work, but these shoes are not the best for jobs requiring a lot of standing. The Canadian Occupational Health Clinics for Ontario Workers Inc. recommends that for the best comfort, your work shoes should raise your heel above a quarter of an inch but not above 2 inches high.
The best work shoes also come with good arch support. It keeps your feet and legs protected from soreness and weakness. If you have work shoes that do not provide good support, get the best insoles for arch support.
Use shoes that are your size
Wearing shoes that don’t fit cuts off blood circulation to your feet, you may get blisters, and you will find standing or walking uncomfortable. It would be best if you sized your feet before purchasing work shoes so that you do not experience discomfort in your feet while keeping long hours at work.
Johanna Youner, a New York City-based foot surgery and podiatry specialist, says, “Your feet are naturally larger at the end of the day. And for some, buying shoes a half size larger to fit arch supports or custom orthotics will be tremendously helpful.”
Do stretching exercises
Stretching exercises are simple and can be performed at home or anywhere. While you can perform stretching exercises without any apparatus, others may need improvisation.
You can do the calf raise stretch to relax your feet after long hours of sitting or standing at work. Stand at the edge of a slightly elevated platform, such as a step. Let the ball of your feet rest on the edge while your heel hangs over the edge. Stand on your toes and raise your heels above the platform for a few seconds. Return to the former position and repeat the process ten times.
You can also perform the runner’s stretch. Place your hands on a wall as your body faces the wall. Place one leg behind, push the heel backward to its limit, and let your muscles feel the stretch. After a while, switch to the other leg and repeat the process several times.
Massage your feet
Foot massage can help your feet feel great after sitting or walking for long hours at work. It can help circulation and soften the fascia tissue at the bottom of your feet. You can perform a ball massage by sitting on a chair and stepping on a tennis ball. Gently roll the ball across the sole of your foot sideways and up-down.
You can also massage your feet with your hands. Stroke the soles of your feet from your heels to your toes in a long back-and-forth motion. Go gradually from light pressure to firmer pressure. For a more effortless and relaxing experience, consider using the Zarifa USA foot massager, which provides targeted massage to ease tension and improve blood flow.
Apply ice treatment
Working long hours in shoes can cause inflammation. However, ice treatments are effective in combating inflammation in our feet. Lucille B. Anderson, a specialist in foot and ankle surgery in Pleasanton, California, says: “As much as people don’t want to hear it, immersing the foot — as long as the person doesn’t have vascular problems — in a bucket with water and ice for 20 minutes works to combat the swelling and inflammation that prolonged standing creates in the foot. Each step we take or minute we stand, we are creating micro-damage that the body has to heal. Using ice is an easy, effective way to help the body heal faster.”
Using insoles
There are several benefits of insoles besides using the best insoles for arch support. Insoles can make your feet feel comfortable, increase height, and improve athletic performance. If your work requires you to sit or stand for about 9 hours per day, your feet would need a cushion sitting in your shoe. To prevent your feet from hurting, consider getting insoles.
Conclusion
Your feet shouldn’t become uncomfortable and unbearably painful because you work all day. These steps will keep your feet comfortable while you work for long. However, consider seeing your doctor if the pain persists after trying all of these suggestions.
