How To Avoid Feet and Leg Problems if Standing for Work
Standing on the job increases the risk of foot and leg problems because it puts strain on bones, joints and muscles.Blood supply to the lower extremities is reduced when standing for long periods of time.Blood may accumulate around the ankle or foot due to standing.There are a number of problems associated with standing.If you must stand a lot at work, there are many ways to reduce the risk of foot and leg problems.
Step 1: While working, sit down more.
Many jobs in modern times are sedentary and involve sitting, but there are still some that involve standing, such as bank teller, cashier, factory worker, chef, hairdresser and various retail and construction jobs.Be sure to tell your boss what you're up to, because there are often opportunities to sit and rest your feet while still working and being productive.If there are no customers around, sitting while answering the phone or filling out paperwork might be appropriate at your workplace.Older people are more susceptible to foot/leg injuries from excessive standing because their tissues lose elasticity and shock absorbency.
Step 2: During lunch, sit down.
When you take your lunch break, make sure to grab a seat and put your feet up.You may be in a hurry, but you can take the weight off your feet.If your workplace is short of chairs or doesn't have a lunch room, you can either bring your own chair or find a different place to eat.Food courts at malls, outdoor picnic tables, water fountains, and even some clean grass under a tree are all good places to take a load off and enjoy your lunch.
Step 3: During breaks, sit down.
If you want to promote better circulation, try to sit the entire time with your legs up and take all of your allotted breaks.Taking off your shoes will allow your feet to cool down.Roll your feet over a golf ball while on break.It will feel great, relieve some tension in the soles of your feet, and maybe even help prevent Plantar Fasciitis.
Step 4: Stand in a different position.
Even though they may seem hard to walk on, wood floors were the norm many years ago.In modern times, most businesses make their floors from concrete, ceramic tile or marble, which have very little insulative or shock absorbent properties.Stand in an area that is covered in wood.If that's not possible, you can change your positions just for the exercise, which will promote blood circulation and ease the tension in your feet and leg muscles.It's not good for blood circulation to stand in warm areas because concrete and ceramic tile can transfer cold to your feet.If you work outside, look for some grass to stand on while you wait for the next task.
Step 5: Stand on a mat.
Anti-fatigue mats are designed to reduce the stress on your feet and legs by providing a cushion to stand on over a long period of time.Some of the mats are made of foam, leather, vinyl or wood.If you ask, your employer will give you an anti-fatigue mat because they are proven to reduce the incidence of feet and lower leg problems.Anti-fatigue mats can be a hazard at the workplace if people trip over them, so always be aware of where you and your co-workers are.
Step 6: Stand up with carpeting.
Take a look at your workplace and see if there is any carpet that you can stand on.Carpets provide more cushion than concrete and will help your feet and legs survive the long shifts at work.Ask your boss if you can bring a piece from home if there is no installed carpet at your workplace.Some businesses that sell carpet will give you a sample for free.It's a good idea to make sure the underneath side of the carpet doesn't move too much on the floor.
Step 7: You should wear shoes that fit.
A lot of people wear shoes that don't fit because their feet suddenly increased in size, they were passed down from a friend, or the shoes were on sale and were cheap.You should always wear shoes that fit your feet.If you have to choose a pair of shoes that aren't your size, make sure they are too big because cramped shoes can lead to blisters and foot cramps.If you want to get fitted for your shoes later in the day, your feet are usually at their largest due to swelling and slight compression of your arches.It's best to skimp on style and fashion for practicality when shopping for work shoes.You should always wear shoes that support your foot arch and have an optimal inner lining to absorb shock and stress.
Step 8: Don't wear high heels.
Women are often expected or pressured to wear high heels for many jobs, but heels more than 2 inches (5.1 cm) high can force the body to tilt forward, which creates a variety of imbalances from the feet to the low back.This situation can cause a variety of problems, including foot strain, knee pain, and low back problems.The answer is to wear shoes that are elevated in the heels, because too much pressure is put on the heel.If you have to stand for hours at a time at your job, most athletic or walking shoes with wide toe caps are a good choice.
Step 9: Don't wear shoes that are too narrow.
High heels are often too narrow at the toe, which can cause painful bunions and make it difficult to put on makeup.If you plan on doing a lot of standing, Cowboy boots and some swing back sandals are too close to the toe.If you want to prevent pronation, choose shoes that have enough interior support to keep your ankle from rolling inward.Flat feet are often associated with pronation in obese people.
Step 10: You should wear compression stockings.
Compression stockings provide support to the muscles and blood vessels of the lower leg, which reduces swelling and promotes better circulation.Alternatively, wear supportive pantyhose or well-padded socks.People who haveleaky vein valves or have inflammatory varicose veins should wear compression stockings.If you experience heel pain while standing, thick, well padded socks are helpful.There are other options for repairing damaged veins.
Step 11: You can take a foot bath.
You can reduce pain and swelling by soaking your feet and legs in a warm bath.The magnesium in the salt is thought to relax the muscles.If your feet are swollen or inflammation is a problem, you can take a warm salt bath and ice bath.Before you get up and walk away from your foot bath, make sure you dry your feet thoroughly.Sleeping with restless leg syndrome can be difficult at night, so it's thought that baths of Epsom salt can help.
Step 12: You should get a massage.
A sympathetic friend or massage therapist can give you a foot and calf massage.Better blood flow is a result of massage.Start rubbing from the toes and work towards the calf to help return the blood to the heart.You can give yourself a massage by using a wooden roller under your feet.It's a good idea to apply the lotion to your feet as it will make them feel better.After the massage, do a few calf stretches on both legs.You can stretch the calf muscles by leaning against a wall with one knee bent and the other leg straight out behind you, hold for 30 seconds and repeat a few times.Wrap a towel around your toes and try to extend your leg by stretching the bottom of your foot, hold for 30 seconds and repeat a few times.
Step 13: Wear shoes with shoe inserts.
It is possible to have less foot/leg/back pain and reduced risk of various foot and leg conditions if you have custom-made insoles for your shoes.If you have flat feet and a painful condition of the bottom of your foot, orthotics can help.Off-the-shelf insoles can provide benefit, even without medical coverage.About 2 million people in the United States need treatment for plantar fasciitis each year.You might have to buy bigger shoes in order to fit the orthotics.
Step 14: It's a good idea to lose some weight.
People who are overweight or obese have more foot problems because of the increased amount of pressure on their feet.Flat feet, fallen arches, severe pronation, and "knock knees" are more common among the obese.It's a good idea to lose some weight.Increasing cardiovascular exercise and decreasing calories will help you lose weight.Most people who are relatively sedentary only need 2,000 calories per day to maintain their body processes and have enough energy to exercise.500 calories a day will result in 4 pounds of fat tissue loss a month.