By: Sara John, C.Ped (C)., C.Ped Tech (C)

Any server, cashier, nurse or hairdresser can tell you - standing all day is uncomfortable and it takes a real toll on your body. But the fact is that standing on your feet all day isn’t just uncomfortable - it can lead to or accelerate potentially serious health problems. With 26 bones, 33 joints and many more tendons, ligaments and muscles, our feet are both our lifetime physical support mechanism as well as a biological marvel resulting from evolutionary design. With our health depending so much so on the bottommost part of our body, should we not make sure that taking care of our feet and legs are at the topmost of our priorities?

Is standing all day really a problem?

With 14 men and 12 women aged 18-65 as the participants, a small study was conducted at ETH Zurich in Switzerland to examine the effects of standing all day. They were asked to replicate the shift at a manufacturing plant and report on their level of fatigue and discomfort at regular intervals. Researchers found that the participants, regardless of age, suffered from fatigue, discomfort and varying levels of pain that continued even after the task had been completed. Although this study focused only on the short term effects of standing, it suggested something larger - a repetitive version of this task can lead to long term health problems.

Workers who have to stand for long periods of time every day do this on a regular basis. This cyclic loading is the equivalent of getting a paper cut every day, at the same location. Although a paper cut is manageable the first few times, your body will eventually not have enough time to fully heal and a scar will develop. Likewise, as you stand at your work all day, your body is put under stress and before it is given a chance to fully heal, it is put under more stress and chronic health problems may accelerate or develop.

What are some of the problems associated with standing all day?

Some of the problems associated with standing all day include varicose veins, plantar fasciitis, lower back pain, high blood pressure, poor circulation, joint damage, bunions, knee problems, heart and circulatory problems, pregnancy difficulties…and the list goes on. The Canadian Centre for Occupational Health and Safety (CCOHS) also notes that excessive standing causes the joints in spine, hips, knees and feet to become locked which can later lead to rheumatic diseases. In short, the problems associated with standing for a long period of time are many and it is important that proper care for the foot is exercised.

What is the cause of the pain?

Imagine a delivery system designed to transport materials to and from a location. That’s what’s going on in our body as our heart pumps oxygen and nutrient rich blood to our muscles and brings back the “used” blood. However, the muscles also need to do some work to support this system. Our muscles contract and expand creating a sort of pressure differential between the heart and the muscle allowing the blood to continuously flow.

When we stand still for long periods of time, our muscles become stiff. Considering the fact that the distance between our heart and feet is the furthest the blood in our body will ever have to travel one way, it becomes clear why our feet hurt when we stand still for a long period of time. As our muscles stiffen, they contract and expand very little, and our blood distribution system is no longer functioning efficiently. This extra load on our circulatory system causes our veins to become inflamed, which leads to swelling in our feet and triggers the pain sensors in our body. Additionally, problems such as joint damage and plantar fasciitis (detailed in ritegait.com/conditions) are also a result of the repetitive loading. This loading causes degenerative damage to the tendons and ligaments (the structures that bind muscles to bones), as stated by the CCOHS. These are some of the causes for foot pain that result from someone who’s been standing for a long period of time.

How can you prevent foot pain at work?

The following are a few tips to provide relief from foot pain:

• Custom Orthotics: Designed to provide full support to the feet and relieve pressure on your knees, legs, back and shoulders, custom orthotics are one of the best ways you can relieve or prevent foot pain. A pair of custom orthotics will correctly support your skeleton and muscles every time you have them on.
• Wear proper footwear: Avoid high heels at work and opt for shoes that provide good support. High heels create too much stress on your feet and they should be reserved for special occasions. A good shoe will be shaped like your foot without constricting it too much, if at all, with a minimum amount of slipping.
• Compression Stockings: Imagine a therapeutic massage with every step. That’s what compression stockings feel like! They work to increase blood circulation in your feet by compressing your muscles in strategic spots
• Anti-Fatigue Mats - Request your employer for an anti-fatigue mat as employees who are required to stand on their feet will be much more energized with these mats in place. This means higher productivity, happier employees and frankly, a higher bottom line. These specially designed mats with soft surfaces can help prevent foot pain by dissipating the weight of your body across a larger surface area. They provide support for your feet and relieve the pressure on your knees, legs, back and shoulders, in turn avoiding short term foot pain and long term health complications.
• Stretching on your break - We know that during your break all you want to do is tune out the world and go to your happy place. However, taking a few minutes to stretch will relieve some of the pressure on your joints and gives your muscles a chance to contract and expand.