Standing for prolonged periods can cause swelling in your feet.

Standing in one spot is also hard on the circulation. The blood delivers oxygen to the feet and legs very easily but then has a difficult time moving back up the legs. Getting the blood to move up the veins depends heavily on either gravity or the pumping of the calf muscles. These are both working against you if you're standing still. After long periods of standing, blood starts to pool in the veins of the feet and legs and can cause swelling and pressure on the surrounding tissues.

Standing in one place for prolonged periods of time is notorious for causing foot pain.

So, stress on the muscles and on the circulation can cause the feet and legs to become very painful with prolonged standing. This causes significant problems for those with jobs that require standing several hours per day, day after day. 

The Effects of Standing All Day

You’ve likely noticed standing on your feet all day leads to tired feet and legs. In some cases, it can also cause aches and pains that significantly impact your life. The effects of standing all day include backaches, leg cramps, muscle fatigue, swelling and joint pain.

The Most Common Reasons for your Foot Pain

If you find yourself asking how you help stop your feet from hurting, the answer may be as simple as looking at some factors that may be underlying health problems associated with your feet. It is always recommended that you see a professional foot specialist before any foot conditions become problematic. Here are the most common causes of aching and sore feet.

1. Foot structure – Feet that are flat and have high arches or suffer from arthritis.
2. Foot injury – Any past or present damage to the foot that includes strain, sprains, or broken bones.
3. Foot conditions – There are various foot conditions that can also lead to foot pain when standing all day. Conditions such as plantar fasciitis, bunions, Morton's neuroma, and posterior tibial tendonitis.
4. Obesity – Being overweight or obese can put a strain on the joints, ligaments, and muscles of the feet.
5. Overuse – Repeated and prolonged walking, running, or standing, especially on hard surfaces.
6. Pregnancy – Hormonal changes may make the ligaments of the feet less tight.
7. Improper footwear – Footwear that is too tight, narrow, or loose-fitting, or is the incorrect shoe size. Consider buying supportive shoes.
8. Poor posture or misalignment – Poor posture or misalignment can significantly contribute to foot pain when standing for prolonged periods. When your body is not aligned correctly, it puts excessive strain on specific areas, including the feet.

How to Stop Foot Pain From Standing All Day?

1. Warm Foot Baths. Warm water relaxes your feet to decrease soreness, improve circulation, and promote restful sleep. You can even add Epsom salt to relax your muscles and prevent foot odor. Unlike regular table salt, Epsom contains magnesium sulfate which acts as a pain reliever and healing agent. Here’s how to prepare a foot soak:

1. Fill your basin with enough lukewarm water to cover your ankles.

2. Add half a cup of Epsom salt.

3. Soak your feet for 20-30 minutes.

4. Dry your feet and clean the basin to prevent bacteria accumulation.

2. Do Some Stretch. Your muscles are bound to tighten from standing all day. Stretching relieves muscle tension to increase flexibility, strengthen your feet, and minimize the risk of injury. The good news is you don’t need advanced equipment to perform stretching exercises. Here are some activities you can try after soaking your feet in warm water:

1. Marble pickups to strengthen the muscles below your feet and toes.

2. Golf ball rolls to relieve arch tightness.

3. Toe curls to strengthen your flexor muscles.

4. Achilles stretch to ease foot and ankle tightness.

5. Using resistance bands to stretch your heels.

3. Walk whenever you get a chance. If you don't have to stand in the exact same spot, try to walk around a bit. Every step helps even if you're just marching in place. This stimulates circulations and gets the muscles working differently.
4. Elevate your feet at break time. Whenever you have a break, elevate your feet as much as possible for 10-15 minutes. Get gravity working in your favor to help the circulation. Also, try to elevate the feet after work and before going to bed.
5. Wear compression stockings. If you have a standing occupation, then wearing compression stockings is probably the best thing you can do to help your circulation and relieve leg pain.
6. Wear comfortable and well-fitting shoes. Supportive, stable shoes are critical to those with standing jobs. They should be fitted properly for length and width and allow a bit of room for the feet to swell during the day. Shoes that are more rigid than flexible are better and they should be a bit higher in the heel than the forefoot. Also, too many people try to get the lightest shoe possible. Lighter shoes tend to have less support and that is not good for your feet.
7. Wear arch supports or custom foot orthotics. Much of the work done by the foot and leg muscles during standing is to help stabilize the body. When the foot is properly supported by an orthotic, the feet and legs are placed in proper alignment and the muscles don't have to work nearly as hard. As a result, feet and legs should be much less fatigued and much less sore at the end of the day.
8. Try a foot massage. Massage therapy is a go-to self-care practice for many people and has been shown to increase circulation, release muscle tension, and lower mental stress. You can give yourself a soothing foot massage to reduce pain and tension in the arches of your feet. You can try an at home foot massager or use your thumbs to apply pressure to your feet. You can also roll the bottoms of your feet along a firm ball or frozen water bottle.
9. Improve Your Posture. Bad posture isn’t just something that looks bad. It also is really bad for your muscles, joints, tendons, and ligaments. Bad posture can cause an imbalance, which makes certain muscles tighter while other muscles get weaker. It’s a vicious cycle which contributes to more pain, worse posture, and eventually potential foot issues that need surgery to correct. Custom insoles, consistent stretching, and simply awareness can alleviate this.
10. Apply Heat or Cold. Heat and cold can help reduce foot pain after standing all day. If your foot is red and warm to touch, apply cold compress. Your foot might be inflamed, and symptoms can worsen with heat. Use commercial cold packs or a bag filled with ice cubes to reduce pain and swelling. Place a towel or another cloth barrier between your skin and the ice to prevent ice burn. You can use microwaveable hot packs or heating pads to help increase blood flow and decrease muscle tightness in your feet after standing all day. Apply heat or ice for 15 to 20 minutes at a time, no more than once per hour.
11. Stay hydrated. Drinking plenty of water helps prevent swelling in the lower limbs. Dehydration can worsen muscle fatigue and cramping.

‍When Should You See a Doctor?

Most cases of mild foot pain from standing should resolve with rest and at home treatments. But sometimes, foot pain is a symptom of other conditions or injuries. These are some of the main reasons to contact a doctor if you have foot pain that won’t go away:

1. Are experiencing flu-like symptoms associated with foot pain.
2. Your legs and feet swell, causing severe pain.
3. The bottoms of your feet are numb or have a tingling sensation.
4. You have open sores or wounds that won’t heal.
5. You have trouble walking on your feet.
6. You experience back pain, knee pain, or sore muscles in any other area of your body when you stand or walk.
7. It feels as though you have a broken toe or bone in your foot.
8. You have an unusual amount of pain in your feet with no apparent reason why.
9. You have no success with any home remedies to reduce swelling, alleviate the pain, or gain mobility in the affected foot.
10. Diabetes may be another reason for your sore foot. If diabetes is left untreated, it can lead to severe health complications. If this is the case, it is vital to consult with a foot care specialist immediately.

It is always better to see a podiatrist if you’re experiencing pain in both feet or even if it’s only in one foot. A trusted podiatrist will provide medical advice before starting any home remedy, as the condition could be more severe and require immediate attention. Our expert is ready to show you how to stop foot pain from standing all day. Contact us today to get the relief you’ve always wanted. You may reach us in Bethesda Maryland to schedule an appointment.

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