Best Ways to Relieve Sore Feet from Standing
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Is there a Solution for Foot Soreness?
Many people throughout the day are on their feet constantly. This may be due to their job or lifestyle, but regardless of the reason we need to find ways to alleviate sore feet from standing. Sore feet can occur for a variety of reasons. Some of the most common reasons can include standing for long periods of time on concrete surfaces, tight calf muscles, obesity, or unsupportive footwear. Although not all causes of foot pain have solutions, most do and finding ways to prevent it will help in the long run.
Woman with Sore Feet from Standing
Preventing Sore Feet
The first step in sore feet prevention is to consider what kind of shoes you’re wearing and if they are helping or hurting your cause. Finding adequate footwear is very important. You can visit your local shoe store to discover what shoes will be the best option for you. You want to make sure your footwear has good arch support and a heel lift. It is recommended to have a heel lift greater than 1⁄4 inches, but less than 2 inches.
The other option is to wear orthotics. These can be bought over the counter or customized. Customization is most ideal, but isn’t always the most cost effective. You can find over the counter orthotics at your local drug store, or find a clinic in your area that does customized orthotics.
Can Taking Breaks Prevent Foot Soreness?
The next step in preventing sore feet from standing is to try and take gradual breaks and change positions throughout the day. When you’re able to take small breaks stretch your calf muscles. You can do this anywhere you just need a wall to put your toes on and gently lean forward. Hold for 30 seconds and perform 1-3 times. Another prevention tool would be to roll out your feet either throughout the day or at the end of the day. You could use a tennis ball, lacrosse ball, or even a frozen water bottle. Try this for 2-3 minutes to roll out all the tight muscles from the day.
Woman Rolling Her Foot to Prevent Soreness
Elevation for Sore Feet
Lastly, at the end of the day try to elevate your feet above your heart for several minutes to aid in blood flow and circulation. Adding just some of these preventative measures into your daily life will help relieve some of your foot soreness. Along with prevention, adding in some strengthening and mobility for the lower body is also helpful to relieve sore feet.
A few exercises you can add in include calf raises, heel and toe walks, single leg balance, ankle pumps, banded ankle strengthening, toe scrunches using a kitchen towel, and spelling out the ABC’s with your foot and ankle. Start with a few of these exercises in the beginning and then gradually include more. Over time this will help strengthen the lower leg and feet muscles.
One Leg Standing Calf Raise
Benefits of these Recommendations
In conclusion, if you add in some of the recommendations to your daily life you will see a change. You need to be consistent and intentional with including both prevention and strengthening and stretching exercises. Many people feel the effects of being on their feet all day. We want to alleviate sore feet from standing, so get ahead of it now to prevent it later.
Written By: Katelyn Dye ATC
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