Painful Feet After Work? Here's What You Can Do About It

Many people work in roles that require them to be on their feet a lot, sometimes for most of the day. We may immediately think of our hardworking nurses and healthcare workers, but many other jobs involve a lot of standing too, such as retail assistants, hairdressers, servers, teachers, and many more.

Standing all day is not just tiring; it can also pose certain health risks, although these can be managed or prevented with the right self-care.

In this article, we will share some practical tips to protect the feet, legs, back, and overall health for professionals who are always on their feet.

The Hidden Cost of Standing All Day

Many standing workers experience pain. In fact, one review found that around 20% of people who spend most of their working day on their feet report foot pain or discomfort. Is this pain normal? No, it is not.

Almost 30% of all work-related ill health is linked to musculoskeletal disorders (MSDs), which can lead to problems such as chronic lower-back pain, plantar fasciitis, tendon strain, knee and hip issues, reduced mobility, and even long-term time off work. These conditions do not develop overnight; they build gradually when the body is placed under prolonged stress without proper support, footwear, or rest.

Studies have also shown that prolonged standing can contribute to other conditions such as varicose veins, cardiovascular issues, high blood pressure, muscle fatigue and more.

Practical Self-Care Strategies

So if you are on your feet a lot, how can you minimise the risks and protect your health?

Footwear and Support

• Invest in supportive, well-cushioned shoes. Good shoes reduce impact and pressure.

• Use orthotic insoles (custom or off the shelf) for better arch support and shock absorption.

• Consider compression socks or stockings. They help with circulation, reduce swelling, and can slow venous issues.

Movement and Breaks

• Take micro-breaks. Even short changes in posture such as walking or shifting weight help.

• Use anti-fatigue mats (if applicable). These help reduce pressure on joints and muscles.

• Encourage movement schedules, for example every 30 to 60 minutes try to move around or stretch.

Ergonomic Adjustments

• Use proper posture when standing. Avoid locking the knees, keep the shoulders relaxed, and shift weight regularly.

• Use job rotation where possible (if the employer allows). Alternate tasks that require standing with those that allow sitting or lighter standing.

Strength and Conditioning

• Strengthen lower body muscles such as calves and glutes to better support long periods of standing.

• Stretch regularly, especially the calves, hamstrings, and lower back.

• Use foot rolling or massage. A foam roller, spiky massage ball, or frozen water bottle under the foot can help relieve plantar tension.

Hydration and Lifestyle

• Stay hydrated. Dehydration can worsen swelling.

• Eat a balanced diet that supports vascular health, for example foods rich in antioxidants and lower in sodium.

Medical and Preventive Care

• Consider periodic assessments to check for signs of venous issues, swelling, or pain.

• Use compression garments as recommended by a health professional.

• Seek professional help if you have persistent pain, swelling, or signs of varicose veins.

Real-Life Examples: The Jobs That Keep You on Your Feet

It is not just one type of worker who struggles with the impact of long periods on their feet; it is a reality across many professions. In retail and hospitality, cashiers, servers, and front-of-house staff often suffer from aching feet, swollen ankles, and lower-back strain.

Those in healthcare, such as nurses and care staff, face long shifts, lots of walking, and prolonged standing. This combination can lead to foot fatigue, joint stress, and musculoskeletal pain.

In the beauty and service industry, hairdressers and barbers spend much of the day standing in one spot while bending, twisting, or leaning to reach clients. These awkward, repetitive postures often lead to heel pain, tight calves, and hip or lower-back discomfort.

Manufacturing and industrial workers experience a different but equally challenging issue: hours on hard floors, repetitive motions, and static standing. These environments commonly contribute to chronic foot pain, knee problems, and circulatory issues.

In education, teachers and classroom assistants spend long days standing, walking, and teaching with few chances to sit down. Over time, this constant low-level strain can lead to fatigue, plantar fasciitis, and generalised aches in the legs and lower back.

Although the environments differ, when your job keeps you on your feet all day, your body feels it.

Why Self-Care (and Foot Health Clinics) Matter

Looking after your feet is not indulgent; it is essential. Good foot health boosts productivity. When your feet are comfortable and supported, you can focus better, move more freely, and get through long shifts with less fatigue.

Here at The Comfoot Zone we offer custom orthotics, off the shelf insoles, and tailored treatments to help professionals stay comfortable and prevent future issues.

We pride ourselves on giving our customers practical support to help them feel their best every day.

To recap, standing all day at work is a challenge many people face, but it does come with health risks, and you do not have to simply put up with them.Perhaps start by choosing one or two changes to try and see how they feel.

At The Comfoot Zone we are always ready to help, so feel free to reach out with any questions you have or if you would like to book an appointment.

Remember, self-care is not about perfection; it is about consistency and small changes that make a big difference over time.

Contact us: hello@comfootzone.co.uk | 01903 532159