Nowadays, many people find themselves working on their feet all day. Whether you are a medical professional, a teacher or you work in retail, odds are you know what it feels like to have to stand on your feet for long periods of time. We asked Dr. Jacqueline Sutera, DPM to share some of her top tips for those who find themselves on their feet all day long! Keep on reading if you are interested in her top tips!
Wearing improper shoes that are old, thin, worn out, very high or very flat can be bad for your feet. Stretching and always walking barefoot is also bad for your feet. Walking barefoot can cause degeneration of the natural cushion and fat pad on the bottom of the foot. Without this fat, you are literally walking on skin and bone. Once this fat pad degenerates it’s gone forever! Protect it by wearing well-padded shoes while you are standing at work and supportive slippers while at home like types made by Vionic with built in arch supports and cushion. Think of time at home, or when not working out as “active recovery”. Make sure you are making foot-loving choices! No matter your profession, finding comfortable shoes for medical professionals or even comfortable shoes for teachers should not be a daunting task.
Weak foot muscles can cause great difficulty in walking, due to compensation and imbalances. This can affect not only your feet but also your ankles, knees, hips, back and entire skeleton. Sore feet can also cause unwanted changes to your posture due to discomfort from standing all day. Weak foot muscles can also cause you to limp, sprain your ankle, fall or have pain and injury in other parts of your body. For those who are on their feet for long periods of time, Dr. Jacqueline Sutera provides tips for standing all day that you can try throughout the day or when you get home. Whether you work in the service industry, you’re a doctor or nurse, and even a teacher, try these exercises to keep your legs and feet strong!
EXERCISES FOR STANDING ALL DAY
These are very important to keep help your calves strong. It also helps your Achilles tendon strength and recovery which is why this exercise is often used in physical therapy. To do this exercise, use your toes to grip-pick up an object, hold for 10 seconds, release and repeat. This works the smaller muscles of the feet and toes which are ankle stabilizers.
Take some time to draw the letters of the alphabet in the air with your big toe, moving only your ankle. This works all of the major muscle groups of your leg. Most people need a break midway even though this sounds easy. You can also balance on one leg at time. This helps proprioception, the balance nerve receptors in your legs, ankles and feet.
RELAXATION TECHNIQUES FOR PEOPLE ON THEIR FEET ALL DAY
This can be done sitting, in downward dog yoga position, or against the wall in a runners stretch position or on a stair.
Make sure you allow yourself to get regular massages, but also do a self massage to your calf muscle, Achilles tendon and on the arch of your foot.
Ice 15 min on and 15 minutes off anything that is sore or puffy. This is a safe and natural anti inflammatory for sore feet!
Taking the time to foam roll your calf, Achilles tendon, upper leg, back and arch of your foot is very beneficial in relieving tension and loosening tightness. When you are on your feet for prolonged periods, foam rolling can help stretch out your feet muscles.
STAY SUPPORTED IN SHOES DESIGNED FOR STANDING ALL DAY
You will want to look for shoes that offer good support like Vionic, whose technology reduces over-pronation, which can help relieve associated common aches and pains, such as heel pain (plantar fasciitis), knee pain and lower back pain. From comfortable flats to men’s casual sneakers, we’ve outlined a list of shoes for standing all day that will help you stay supported when you are standing on your feet at work.
CARROL BALLET FLAT
Unlike your typical ballet flat this shoe offers removable microfiber wrapped EVA footbed with arch support and cushion. This shoe has Vio-Motion technology to support your arches and support natural foot alignment. This shoe even received the APMA (American Podiatric Medical Association) seal of acceptance!
Paloma is a sleek, weather-resistant suede wedge boot with an inside zipper for fashion and comfort. It measures at 2.75 inch heel and has a removable microfiber covered EVA footbed. The Paloma Wedge also features a deep heel cup and enhanced forefoot contour.
Delicate stitching and scalloped detail give McKenzie a heavenly feel with its suede upper, faux shearling lined footbed and stitched edges. This slipper also has Vio-motion technology to support your arches and feet from the ground up!
BALDWIN CASUAL MEN’S SNEAKER
Supple premium leather and minimalist stitching add an elevated touch to the ultimately versatile Baldwin lace-up, designed for everyday wear. It provides superior orthotic support, relief and stability which helps realign the feet back to their natural position.