Nearly half the world’s workforce spends seventy-five percent or more of their average workday on their feet. This can lead to chronic foot, knee, and back pain.
This is a problem when workers have to bend down, lift objects, and carry significant weight. After work, and even during work, these pains act up, leading to lower productivity.
To fight the pain and misery that often stems from standing all day every day, there are practical steps that workers can take. Wearing the right kind of work boots and taking proactive measures both at home and at work can make a big difference.
Here’s what you can do as a worker to make your life and your job much more pleasant.
Actions to Take at Work
1. Choose the Best Work Boots for Standing All Day
The first and most important action to take in behalf of your feet and the body they carry is to select a great pair of work boots that have features incorporated to help you deal with your 10-hour work shifts.
The best work boots for standing all day will be distinguished by excellent support and supreme comfort. They will be scientifically designed to target key pressure points and relieve stress, something essential for those workers that want to reduce the consequences of working 8 or 10-hour work shifts on their feet, without taking any breaks.
2. Use Proper Posture Throughout the Day
When you stand correctly, your posture will ergonomically distribute the weight load over your whole body instead of letting it focus down on your back, knees, and feet.
In fact, your joints will feel better at the end of the day, but, to achieve this you must make an effort to stand with your back straight and belly button in while keeping your chin up without slouching.
Also, you need to keep your shoulders aligned with both your spine and hips, so your posture doesn’t get all messed up.
Furthermore, when it comes to walking, posture is also vital just like when standing up without moving.
And, for having good posture while walking you’ll have to move heel-to-toe without lifting your feet up high and plopping them down.
3. Change Your Standing Position Now and Then
Although good general posture is important, standing too long in even the best position can be both boring and bad for your muscles and joints.
For that, you must make small movements or position shifts now and then, after standing up for long hours.
Tilt a little this way or that way, but not quite so dramatically as the Leaning Tower of Pisa, of course, as this strategy will help you to relieve discomfort and keep you awake and working.
Actions to Take at Home
Here are a couple of exercise and tips you could do at home after coming from an 8 or 10-hour work shift…
1. Do “The Water Bottle Roll”
To help alleviate foot pain at home I can recommend you to make the “mater bottle exercise”.
First, get a small bottle filled with cold water and place it beneath your aching feet. Then, roll it back and forth slightly, and sometimes just let it sit there to cool your feet.
Do this about 20 minutes at a time for three times a day, and, you will find that your feet inflammation and pains are completely gone, thanks to the anti-inflammatory properties this exercise has.
2. Lie Down and Elevate Your Feet
Not only should you give your body a rest at home after a long day of standing by avoiding doing more strenuous activities in the house, but you should also lie down a couple of hours.
By resting, you’ll give the body the rest it needs to recover, so you can work the next day with sufficient energy.
And remember, when you do lie down at home in a bed, elevate your feet above head level by resting your legs and feet on a big pillow. In this way, you’ll get the blood flowing properly to achieve a speedy recovery.
3. Engage in Some Stretches
For the sake of muscle relaxation and proper blood flow, besides pain reduction and flexibility, it’s recommended to start a stretching routine at home.
Doing stretches will reduce your risk of injury and make you feel better.
There are many ways to easily stretch at home. You can fold each lower leg up against its thigh or do toe touches or wall stretches.
A final word. Consult your doctor if you need professional advice on leg, back, or joint pain. This article is just based on my personal experience, and I’m no doctor.