If you work standing up, you not only get tired and fatigued faster, but you run a higher risk of developing pathologies in the legs and feet, because the posture puts more stress on the tendons, joints, bones, ligaments and muscles. In addition, standing for long periods reduces the blood supply to the lower extremities resulting in pain. This posture also promotes the pooling of blood in the feet and around the ankles, promotes flat feet, plantar fasciitis, hallux valgus, varicose veins and venous insufficiency. However, there are some techniques that allow you to reduce or avoid the risk of lower limb problems when your profession requires you to stand up.
Steps
Part 1 of 4: Taking multiple breaks to sit down
Step 1. Sit down more often as you work
Although many modern professions are sedentary and require the worker to remain seated, there are some tasks that require the person to remain standing for a long time, such as a hotel doorman, cashier, hairdresser, laborer and many roles in the trade. and in construction (just to name a few). There are however several opportunities to sit down and rest your feet while still working and maintaining productivity; for these reasons, try to take advantage of any opportunities that arise and inform your manager of what you are doing. For example, in your workplace it may be perfectly normal to sit down to answer the phone or fill out a paper, especially if there are no customers around.
An older person is more prone to foot and leg injuries caused by standing too long. This is because its tissues (ligaments, tendons, cartilages and connective tissue) have lost their elasticity and the ability to absorb shock
Step 2. Sit down during lunch
When you stop for lunch, find a chair and lift your feet while you eat and hydrate. You may be in a hurry, but still take advantage of this moment to soothe your feet. If there are few chairs in the workplace or there is no mess hall, then bring a stool or folding chair from home or find somewhere else to take a break and sit quietly.
Malls food areas, park picnic tables, fountains, and even the clean grass under a tree are all perfect places to relax and enjoy your meal
Step 3. Sit down during breaks
Remember to take all the breaks you are entitled to and sit the whole time, preferably with your legs raised to promote blood circulation and reduce the effects of gravity. Take off your shoes while you rest to cool your feet by evaporation and allow them to "breathe."
As you rest, consider rolling your bare feet over a golf ball. This massage is perfect for reducing strain on the sole of the foot and may also prevent plantar fasciitis (a painful inflammation of the connective tissue that lines the sole of the foot)
Part 2 of 4: Changing the Support Surface
Step 1. Stand on a different base
In the past, many workplaces had wooden floors that offered some cushioning, despite the fact that walking on them felt quite stiff. Currently, companies prefer concrete as a flooring material or ceramic or marble tiles, which have no insulating, cushioning or shock absorbing properties. This means that you should be in an area lined with a more elastic material, such as wood. If this is not possible, then change positions to do some exercise to promote blood circulation and relieve tension on the muscles of the feet and legs.
- Concrete and ceramic tiles transfer cold to the feet more easily, thus interfering with circulation. Try to stay in warm, draft-free areas.
- If you work outdoors, you should stay on a grassy area while doing your activities or waiting for the next task.
Step 2. Put an anti-fatigue mat on the floor of your station
There are mats specifically designed to reduce the fatigue of the feet and legs by offering a "cushion" surface on which to remain still for prolonged periods. They are typically built with thick rubber, but there are some models in foam, leather, vinyl or even wood. In some cases, your employer will provide you with one at your request as it has been shown to reduce the incidence of lower limb problems.
Thick anti-fatigue mats could represent a danger in the workplace, albeit reduced, in case someone trips over them. For this reason, you always need to know where your and your colleagues' are located
Step 3. Stand on top of a rug
Look around you and see if there is a rug available to stand on, without it interfering with your ability to work. The carpet (although thin and cheap) absorbs impacts better than concrete and helps both feet and legs to get through a tiring day at work. If there is no carpet in the workplace, ask your supervisor if you can bring a carpet from home.
- Shops that sell carpet may give you a decent quality sample for free, large enough to fit on while you work.
- Make sure the bottom surface of the carpet does not move excessively on the floor, otherwise you run the risk of slipping and falling.
Part 3 of 4: Wear Suitable Shoes and Socks
Step 1. Use shoes that fit your foot perfectly
A large percentage of people wear the wrong footwear, perhaps because their feet suddenly grew, the shoes were being sold at a super-affordable price, or perhaps because they were given away by a friend or relative. Whatever the reason, you should always make sure they fit perfectly while wearing your socks. If you are forced to choose a pair of shoes that are not your size, then go for the one that is a larger size, as tight shoes cause cramps and blisters.
- Get a clerk to help you choose and buy your shoes in the late afternoon, when your feet are bigger due to swelling and slight compression of the arches.
- When it comes to buying shoes for work, the best thing to do is to sacrifice style and fashion in favor of practicality.
- Always opt for footwear that supports the arch of the foot and has an internal lining to absorb stress and shock.
Step 2. Don't wear high heels
Women are often expected to wear high heels, and in some workplaces they are even "warmly invited" to do so; however, heels higher than 5cm force the body to lean forward creating a series of imbalances from the feet to the lower back. This situation causes fatigue in the feet, inflammation of the Achilles tendon, contractures in the calf muscles, knee pain and lower back problems, as well as some instability in walking.
- However, the solution is not to wear completely flat shoes, because in this case the heel would have to carry too much weight. Choose shoes that have a 6-12mm heel.
- Most wide-toe shoes, whether sporty or for walking, are perfect for staying on your feet for hours at work.
Step 3. Do not wear narrow-toed footwear
High-heeled shoes often have a too narrow toe, which compresses the toes together unnaturally and increases the risk of developing a painful bunion and unsightly calluses. Cowboy boots and some models of heeled sandals are too thin at the toe, especially if you plan to use them for long periods of standing. Choose footwear that offers good heel support, that allows the toes to move smoothly, and that supports the foot well to avoid pronation (rotation of the foot inward or sagging of the ankles).
Pronation is more common among the obese population and often coincides with flat feet
Step 4. Put on compression stockings
These offer support to the muscles and blood vessels of the lower legs, help reduce edema (swelling) and improve circulation. You can buy them online, in pharmacies and in orthopedics stores. Alternatively, try some supportive tights or well-padded socks.
- Compression stockings are especially important for people who have venous insufficiency (weakened venous valves) or inflamed varicose veins.
- Thick, padded socks are perfect if you experience heel pain when standing.
Part 4 of 4: Try Helpful Therapies
Step 1. Take a foot bath
Soak your feet and lower legs in warm water and Epsom salts to reduce pain and swelling. The magnesium contained in these salts helps the muscles to relax. If you have a problem with swelling and inflammation, then follow the foot bath with a cold bath until you feel some numbness (about 15 minutes).
- Always dry your feet carefully at the end of the foot bath and before getting up to avoid slipping and falling.
- Epsom salts are helpful in relieving restless legs syndrome which greatly interferes with sleep.
Step 2. Get a massage
See a therapist or ask a condescending friend to give you a foot and calf massage. This therapy reduces muscle contracture and improves blood flow. Start rubbing your toes slowly moving up towards the calf, in order to favor the venous return towards the heart. Use a wooden massage roller to slide under your feet to get a massage without straining your hands. You can also apply peppermint lotion to your feet to invigorate and refresh them. After the massage, do some stretching exercises to stretch both calves and feet.
- Stretch your calf by leaning towards a wall with one knee flexed and the other leg straight behind you. Have the foot of the rear leg rest completely on the ground and hold the position for 30 seconds. Repeat the exercise several times.
- Stretch the sole of your foot by wrapping the foot in a cloth and pulling the ends of the fabric towards you as you try to straighten your leg. Hold the position for 30 seconds and repeat the sequence several times.
Step 3. Put on orthotics
These are customized soles that are designed to support the arch of the foot, cushion shocks and improve the biomechanics of the foot. All this helps to reduce pain in the feet, legs and back and at the same time minimizes the risk of developing pathologies in the lower limbs. Insoles are particularly useful for treating and preventing plantar fasciitis (a very painful ailment on the sole of the foot) and flat feet. These custom-made devices are quite expensive and the health service may not cover the expense, alternatively there are universal cushioned insoles that offer some relief.
- It is estimated that around two million people in the United States alone need treatment for plantar fasciitis each year.
- You may need to buy shoes that are larger in size to be able to fit the orthotics.
- Look for other options to improve circulation.
Step 4. Get slim
People who are overweight or obese generally have more problems with their feet because their limbs are put under too much load. Among the obese population there is a higher incidence of people suffering from flat feet, severe pronation, reduction of the plantar arch and "X-shaped knees" (the medical name is valgus knee). For these reasons, you should be doing your feet a favor and losing weight by increasing cardiovascular physical activity (such as walking) and reducing calorie intake.
- Most individuals who are relatively sedentary need around 2,000 calories a day to maintain their body function and have enough energy for a moderate level of physical activity.
- If you reduce your energy intake by 500 calories per day, you should lose around 2kg of fat per month.
Advice
- One of the factors that contribute to reducing pain in the lower limbs is to regularly replace shoes, especially if you work standing up.
- As you work, shift your weight from time to time from one leg to the other and then bring one foot forward and one to the side.
- Try to lift one foot slightly as you work (ideally it would be to put it on a 6 '' footrest).
- Raise your feet to a higher level than your body (leaning them against the wall or on some pillows); in this way you reduce the swelling due to the working posture.
- If you have foot disease, see a podiatrist (the doctor who specializes in foot care) for consultation and therapy.
