How to prevent feet pain and problems if you work outdoors for long hours?
Do your feet feel sore, swollen and tired after a long shift at work? You are not alone! This is one of the most common problems among people who spend hours of walking or standing while performing their jobs.
There are ways to limit and even prevent these painful problems. Here are the steps you should take in order to say goodbye to those tired and sore feet at the end of the day:
- Wear the right types of work boots
It is critical for your overall comfort, safety and wellbeing that you wear appropriate work boots or other footwear depending on your job, the work conditions as well as the possible on-site hazards and risks.
You should never be tempted to wear the wrong type of shoes for work just because you like their look or style.
Rather, you should get work boots which provide your feet and arches with sufficient support, flexibility, cushioning and energy return as well.
Also, get boots which provide reliable traction and which have outsoles and midsoles which will help absorb the shock to the feet and legs resulting from spending hours walking or standing on hard floors and surfaces.
If you have low or high arches, bunions or other specific foot problems, make sure that you get boots which will address these issues and alleviate them, rather than worsen the pain and discomfort.
Wearing the right type of boots to work can make a huge difference for your overall comfort and efficiency at the job.
Once you find the comfortable safety footwear for standing all day which does not cause you discomfort and is perfect for you, you will no longer need to spend miserable hours of pain, soreness and fatigue in your feet during work and after that!
- Get the right size and fit
When you go out shopping for suitable work boots keep in mind the following tips:
– Get both of your feet measure before buying new shoes, because feet can change shape and size over time, and also it is very likely that there are slight differences in the size of your feet too.
- Try the boots on at the end of a busy day when your feet are most likely to be swollen to a maximum.
- Try on both boots with the same kind of socks which you intend on wearing them with and walk around with them to ensure that they fit properly.
- Choose boots which provide sufficient toe space, and don’t assume that they will stretch out in time if the shoes are too tight or too short.
- Wear insoles or orthotics
If you find that even though you have nice and comfortable shoes, you can still use some additional cushioning or support, you may want to try wearing your own orthotics or ready-made insoles in your work boots too. There is a wide variety of different options when it comes to insoles, so make sure you choose the most appropriate and comfortable type for your specific needs and your particular foot size, shape and possible foot related problems.
- Take breaks and do some stretching
You may feel that the muscles of your legs and feet become tense and painful after spending hours of standing and walking all day or all night long. One way to resolve this problem is to take brief frequent breaks to sit or otherwise let your legs and feet rest for a while.
You can also do some stretching while you are working in order to loosen up those muscles and reduce the soreness. You can perform calf raises to help pump the blood out from the foot and into the leg and back into the body. This will help reduce any swelling due to standing for hours.
- Give your feet some pampering and added care
When you get home after a long work shift, you can apply ice packs or try immersing your tired or swollen feet in a bucket of ice for about 20 minutes. This will help reduce the swelling and the inflammation cause by long standing.
You can also do some massaging of the feet by rolling a bottle, baseball or tennis ball with your heel – from the back to the front part. This will help stretch any tense or painful muscles and is especially helpful if you have collapsed arches or flat feet.
You can also assume a position in which your feet are elevated above the level of your body in order to help reduce the swelling.
- Take timely measures and precautions against more serious foot problems
In case your pain, swelling or other foot problem persists, you may want to see a podiatrist. Sometimes, things as simple as: taking medication, using topical creams and medicines, performing certain exercises or wearing certain types of orthotics or insoles can resolve your issues with pain and swelling of the feet after standing for long. Taking timely precautions and treating such pain can help keep your feet safe from developing more serious health conditions or injuries. In some cases, surgery or other medical intervention may be required, but given the outcome of living a pain free life after that – it is definitely worth it in the long run!