Tired Feet From Work? 6 Ways to Relieve Soreness
For many of us, going to work each day is a big part of our lives, and unfortunately, so is getting sore feet at work.
Spending more time on your feet at work can increase the load on your muscles and joints, leading to the development of over-use injuries and musculoskeletal disorders. This usually presents itself as pain and excess fatigue in your feet, knees, legs, and lower back.
Now you may feel that this is ‘normal’ and just a part of life, but it doesn’t have to be!
Here are some strategies to help you reduce pain and minimize fatigue throughout your day:
1. Choose Appropriate Footwear
Your shoes need to match the demands of your work, but they also need to match the individual biomechanics of your feet and gait. Understanding the needs of your foot mechanics first will help you select footwear that works well for your feet and your work.
A Kintec Fitting Expert can help you identify the features that you should be looking for when choosing footwear. Shoe features such as the forefoot flex point, heel counter support, pitch height, and torsional stability all play a role in the overall comfort and support of the shoe.
2. Support Your Feet
The mechanics of your feet may warrant the need for additional support. This may come in the form of over-the-counter arch supports or custom foot orthotics depending on your needs.
READ MORE: The Top 3 Signs You Might Need Orthotics
Custom foot orthotics can be effective at relieving pain from conditions including plantar fasciitis, shin splints, and metatarsalgia (forefoot pain), which all can result from being on your feet for long hours.
3. Consider Compression Socks
When standing for long periods of time, blood will pool in your feet and ankles causing them to swell and become uncomfortable. Compression socks are specifically designed to help push blood up the legs, towards the heart and back into circulation. This helps increase the efficiency of blood circulation in your feet and legs.
Pro Tip: Men’s dress socks can easily be swapped for dark or black compression socks without any visible difference!
4. Alternate Your Footwear
Over time, our shoes lose their ability to absorb shock as well as they once did when they were new. This means that our feet and joints must instead take on the extra shock that our new shoes used to provide.
If you can, avoid wearing the same pair of shoes to work each day. By alternating footwear every day, you will increase the amount of cushioning recovery in the midsoles of your shoes and lengthen their overall lifespan.
5. Practice Stretches Throughout The Day
Use a massage ball to perform performing foot and leg stretches throughout the day. They are great for massaging the tissue in your feet throughout the day, which can help reduce fatigue and promotes circulation.
Simply roll the ball under your feet back and forth along the arches to alleviate tension in the muscles and fascia. You can use your coffee breaks and lunch breaks to stretch your feet and calves.
6. Rest & Recovery Properly
Coming home from work doesn’t mean the day is over (although that would be nice!).
If you wear orthotics, you’ll be supporting your feet throughout your day, but what about when you get home? Get into a routine of wearing supportive home footwear to allow your feet and legs to recover from your workday in a supported position. This will help reduce foot pain caused by over-pronated arches.
Talk To A Specialist!
The longer you suffer from a variety of foot and leg ailments, the more difficult it becomes to fully recover from it. Sore feet and legs aren’t normal in any situation.
Come to Kintec and see one of our Fitting Experts or Certified Pedorthists to learn how you can take better care of your feet. You only have two of them, and they need to last a lifetime!
Employee Wellness Partnerships
To learn more about improving foot health at your workplace, visit our Employee Wellness Partnerships page, and contact us to set up a partnership with your company.
Do you have foot pain at work?
Take Dr. Michael Ryan’s Workplace Foot Health Study survey and contribute to foot health research in Canada.