Feeling Better if You Are on Your Feet All Day

If you are someone who is on their feet all day, whether for work of for play, you already know you can develop a variety of aches and pains in your feet, knees, legs and back. Whether working in a coffee shop, cutting hair in a salon, placing merchandise on store shelves or any number of other jobs, taking good care of your feet and body can go a long way toward staying healthy and comfortable as you complete your daily tasks.

Commonly reported symptoms from extended periods of standing are discomfort, fatigue and swelling in the legs. If you are required to spend large segments of time daily on your feet, the risk increases for experiencing pain and discomfort affecting feet, shins and calves, knees, thighs, hips and the lower back. 

Having a great pair of work shoes can be a positive benefit, giving you a comfortable platform as you move through your day. Look for shoes which fit well, with no sliding up and down in the heel when you walk. There should be about half an inch space between the tip of your toes and the tips of the shoe so the toes are not crushed, with thick and cushioning soles for support. Check here for more ideas.

Adding in some of these exercise tips, many you can do even as you complete the required work tasks, will help to lessen and prevent some of the daily discomforts and pains associated with being on your feet all day. Exercising and stretching your entire lower body may even make you less susceptible to work-related accidents.

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For the ankes and legs, try one of these easy movements/

Sit up straight in a chair with both feet on the floor. Lift your right foot a few inches off the floor. Slowly flex your ankle so your toes point up toward the ceiling. Hold 10 to 30 seconds. Then slowly point your toes toward the floor. Hold 10 to 30 seconds. Finish 3 to 4 reps, then repeat the stretch with your left foot. This completes the set.

Stand up straight with your feet hip-width apart. Lift your right foot a few inches off the floor, bending your knee slightly, and balancing on your left leg. Hold for 60 seconds, then lower your foot to the starting position. Repeat with your left leg. This completes one set. Do one to three sets, resting for 30 to 90 seconds between sets.

Stand up straight with your feet hip-width apart and your hands at your sides. Slowly lift up on your toes so that your heels rise off the floor as high as possible. Pause, then slowly return to the starting position. Do one to three sets of 10 reps, resting for 30 to 90 seconds between sets.

Here is a great video showing stretches and bends which will strengthen the hip area.

To lessen discomfort and pain in your knees, sit in a chair with a straight back and place your feet on the floor. Hold onto the seat of the chair with both hands, then lift one leg only using your knee. Hold for five seconds, then lower it. Alternate legs.

Try these strengthening exercises for your lower back. This site offers ten exercises which involve different stretches to help with the lower back area.