After a long day on your feet, foot pain or discomfort is often a natural consequence. Many people take a huge number of steps each day, often on hard surfaces. The average:
- tradesperson walks 12,000 steps per day (nearly 6 miles)
- waste collector walks 13,000 steps per day (that’s over 6 miles)
- farmer walks over 14,000 steps per day (nearly 7 miles)
- groundsworker walks 15,000 steps per day (over 7 miles)
- warehouse picker can take up to 22,000 steps per shift. (over 10 miles)
The good news for these tireless individuals is that to a certain extent, walking has a ‘muscle pumping’ effect on the blood flow in the leg, and this partially counteracts the fatiguing impact of being on your feet. But what about the many static workers who are standing on one spot for production lines or machinery for much of their working day?
The effects of standing for lengthy periods can lead to some very damaging health issues, including:
- joint compression
- postural issues
- muscle fatigue
- pooling of blood in the legs and feet
- ulcers and varicose veins
simple tips that can help soothe and strengthen tired feet
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Point your toes then lift one foot and rotate it downwards until the toes are pointing to the ground. Then flex the foot upwards. Repeat with the other foot, alternating every 5 flexes.
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Instant foot massage? Roll a golf or tennis ball under the ball of your foot, applying light pressure for two minutes.
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Stand up and lift your heels so that you’re standing on the balls of your feet. Hold for 10 seconds.
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Sit down with a towel on the floor in front of you. Keeping both heels on the ground, pick-up the towel by scrunching it between your toes. Repeat 10 times to strengthen toes.
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A standing stretch can help arch pain. Stand and place your toes (of one foot) against the wall and lean forward gently until you feel your arch stretch. Swap foot and repeat.
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Give yourself a foot massage, one of the most effective pain relievers! Along the underside of your foot, start with your toes, using your thumb to massage them in small circular directions. Next, move to the arch under your foot, then gradually work your way down to the heel, applying gentle pressure with your fingertips and the palm of your hand. Use a moisturising lotion or generic massage oil (grapeseed oil) to allow your hand to move smoothly around the foot. Avoid using aromatherapy essential oils (unless you have already consulted an Aromatherapist), as some can have side effects if absorbed through the skin, so if in doubt, stick to neutral lotions like grapeseed oil.
useful links for more information and product sourcing
- Scholl foot care: https://www.scholl.co.uk/en-gb
- Foot massage ball: https://tinyurl.com/yde8cqn7
- Complications from standing: https://tinyurl.com/zjopsr8
Your feet take a lot of punishment throughout the day. By the age of 50 the American Podiatric Association calculated we will have walked 75,000 miles - that’s 3 laps around the Earth! So show them a little care, and listen to them when they complain.
For more information on foot health, click below.
