If your work requires you to be on your feet all day, you may be experiencing niggling discomfort, aching, and tired feet throughout the day and in the evenings.
But don’t despair, there are things you can do to help yourself!
Below we’ve listed 5 ways to relieve the pressure on your feet if you’re on the move each day. You may have heard these tips before, but often it’s the little things you do during the day that can make a big difference between happy feet, or tired and aching feet.
1. Wear Proper Footwear
Choosing the right shoes is important for foot health. Shoes that are too tight, too loose, or lack adequate support can cause foot pain and exacerbate pressure points. We recommend choosing footwear with:
Good arch support to help distribute your weight evenly across your feet, reducing pressure on the heels and balls of your feet.
Cushioned inner soles to absorb shock and reduce the impact on your feet, providing relief from daily pressure.
Enough room for your toes to move freely. Ill-fitting shoes can cause blisters, bunions, and other foot problems.
Consider rotating your shoes regularly to prevent wear patterns that may also lead to discomfort.
2. Use Orthotic Inserts
Orthotic inserts can provide additional support and cushioning, tailored to your foot’s specific needs. Custom orthotics, prescribed by a podiatrist, can correct imbalances and distribute pressure more evenly. Over-the-counter options are also available for general support.
Custom orthotics are developed to fit your foot precisely and address specific issues like flat feet, high arches, or plantar fasciitis.
Over-the-counter orthotics such as gel insoles, arch supports, and heel pads can provide some relief.
Custom orthotics are a good investment for sore and tired feet if your work requires you to be on your feet all day. Give us a call at the clinic to find out more.
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3. Stretch and Strengthen Your Feet
Regular stretching and strengthening exercises can enhance foot flexibility and strength, reducing the strain they endure daily. We recommend incorporating these simple exercises into your routine:
Toe stretches: Sit with your legs extended and loop a towel around your toes. Gently pull the towel towards you to stretch the muscles in your feet.
Foot roll: Roll a tennis ball or a foot roller under your feet for a few minutes. This massages the muscles and relieves tension.
Heel raises: Stand on the edge of a step with your heels hanging off. Raise your heels slowly and lower them back down. This strengthens your calf muscles and improves foot stability.
4. Elevate Your Feet
Elevating your feet can reduce swelling and alleviate pressure, especially after prolonged periods of standing or walking. During your breaks, find a place to elevate your feet even if just for 10 minutes. This promotes better blood circulation and reduces the risk of foot and ankle swelling.
5. Maintain a Healthy Weight and Keep Hydrated
Excess body weight puts additional pressure on your feet, leading to discomfort and potential long-term problems. Maintaining a healthy weight can significantly reduce the stress on your feet.
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Fluid retention in the feet and ankles can happen for people who stand for extended periods. Keeping hydrated and ensuring you drink water throughout the day will avoid swelling symptoms in the feet and ankles.
The little things you do each day make a difference. By incorporating these practices into your daily routine, you can keep your feet healthy, reduce discomfort, and prevent longer term problems.
Our family friendly podiatry clinics welcome all ages with a wide range of conditions.
We use a variety of therapies including exercise programs, strapping, dry needling, mobilisation, orthotics and ongoing advice and education. Our podiatrists provide general foot care, including routine skin and nail management, as well as diabetes assessments and education.
Please phone us and make an appointment at one of our clinics below.
Sander Podiatry Adelaide – 08 8379 1456 (Greenhill Podiatry)
Sander Podiatry Stirling – 08 8339 3344
Sander Podiatry Mount Barker – 08 8370 1590
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