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Tips for when you work on your feet all day
There are tons of occupations that require you to be on your feet for large portions of the day, while being up on your feet has its benefits, long hours on your feet and often lead to pain and fatigue in your feet and ankles. Some common conditions which can be aggravated by the extended period of time on your feet include plantar fasciitis, bunion and Achilles tendonitis, if some of these issues are untreated it can lead to a change in the way to walk potentially leading to lower back pain. So here are a few tips to reduce to pressure and pain on your feet.
Wearing ill-fitting and unsupportive foot wear can dramatically increase your risk of have pain in your feet and ankles. There are a few features of shoes that are important to give your foot the support it needs. Firstly, having a firm heel counter to hold the rear foot in a nice secure position. The sole of the foot should old bend in the same position as the foot itself, at the forefoot. Your footwear should also be fastened to the foot with either laces or some form of strap. It's important to make sure you have enough room in the toe box area of the shoe, being on your feet all day your feet are naturally going to swell. If the shoes don't fit correctly certain muscles will have to work harder and a lot of irritation can occur.
Regular Stretching/Foot Exercises
Take a few moments throughout the day to stretch your foot and ankle muscles. ROM exercises are helpful, if possible rolling a trigger point or golf ball along the sole of the foot can lengthen the muscles and improve mobility. Also continue to change positions frequently so one muscle group isn't constantly working harder than another. Even if that is just shifting your weight back and forth.
Padding Work Floor Surfaces
A lot of work spaces have hard concrete floor which increase the pressure put through your foot and ankle. If possible, it might be worthwhile looking into a more shock absorbing surface, like a padded floor mat.
Taking Care of your Feet at Home
Everyone should be checking your feet regularly for corns and callus, keeping your nails short and in check. As well as moisturising your feet regularly. If you don't have a chance throughout the day rolling a trigger point or golf ball along the sole of the foot helps to relieve some to the muscle tightness from the long day on your feet.
Get Your Feet Checked Out
If you are having pain from work or the long days on your feet. Come see our friendly podiatrist at Coast Sport, we will take a detailed history along with thorough assessment of your muscle strength, joint alignment and visual gait analysis. To find the underlying cause of your pain and create an appropriate plan to relieve pain. If necessary Custom orthotics may be prescribed to correct gait abnormalities and even the pressure evenly through the lower limb.
Book an appointment at Coast Sport by calling (02) 4356 2588 or book online via the button below.
Thanks to Coast Sport Podiatrist Will for writing this blog. You can find out more about Will here.
Will practices as a Podiatrist at Toukley (Toukley Family Practice
) and Tuggerah (Tuggerah Medical Centre and Coast Sport).