How to Keep Your Feet Healthy If You Stand All Day at Work

If you’re someone who spends hours standing at work — whether you're a teacher, a hairdresser, a shop assistant, or a factory worker — you know how tough it can be on your feet.
By the end of the day, your feet might feel tired, sore, and even swollen. Over time, this can lead to bigger problems like heel pain, fallen arches, or even long-term joint issues.

The good news? With a few simple habits and the right support, you can keep your feet much healthier and more comfortable, even on the longest days.

Why Standing All Day Takes a Toll

When you stand for long periods, your feet are under constant pressure. This reduces blood flow, which can cause swelling and fatigue. It also puts extra strain on the muscles, tendons, and ligaments in your feet and ankles.

Over time, standing all day can contribute to conditions like:

• Plantar fasciitis (pain in the heel and arch)

• Achilles tendinitis

• Bunions

• Swelling (oedema) in the feet and ankles

• Lower back, hip, and knee pain

It’s not just about being tired — without proper care, standing can really affect your long-term mobility and comfort.

Simple Ways to Keep Your Feet Healthy at Work

If standing is a big part of your job, here are some tips to protect your feet and stay comfortable:

1. Wear Supportive Shoes

Your choice of shoes is one of the biggest factors in foot health.
When standing for long hours, you’ll want shoes that:

• Fit properly (no squeezing or rubbing)

• Have good arch support

• Offer cushioned soles

• Are made from breathable materials

If your shoes are worn out, they won’t support your feet properly — even if they once did. It's a good idea to replace work shoes regularly.

2. Consider Custom Orthotics

For some people, off-the-shelf shoes aren't enough.
Custom orthotics (special shoe inserts) can provide extra support exactly where your feet need it most.
They help to distribute pressure evenly, improve alignment, and reduce fatigue.
If you notice foot pain despite wearing good shoes, it might be worth speaking to a podiatrist about whether orthotics could help.

3. Take Breaks to Sit (Even Short Ones!)

Whenever you can, try to sneak in short breaks to sit down and take the weight off your feet.
Even just 5 minutes every hour can make a difference.
If sitting isn’t possible, shifting your weight from one foot to the other, or gently stretching your legs and ankles, can help boost circulation and reduce fatigue.

4. Stretch Your Feet and Legs

Stretching isn’t just for athletes! Regular gentle stretching can keep your muscles flexible and reduce stiffness.
A few easy stretches to try during or after work include:

• Calf stretches: Lean against a wall and stretch one leg behind you, keeping the heel on the ground.

• Ankle rolls: Rotate your ankles slowly in circles, both ways.

• Toe stretches: Spread your toes wide and then curl them up tightly.

Stretching takes just a few minutes but can really help keep you comfortable.

5. Use Compression Socks

Compression socks gently squeeze your legs and ankles, helping to improve circulation and reduce swelling.
They're especially useful if you notice puffiness or a heavy feeling in your feet by the end of the day.
Look for lightweight, breathable options that are comfortable to wear all day.

6. Soak and Massage Your Feet

At the end of a long day, treat your feet to a little care:

• Soak them in warm (not hot) water with Epsom salts

• Massage them gently with lotion or a massage ball

• Elevate your feet above heart level for 10–15 minutes to reduce swelling

These small steps can help your feet recover and feel fresher the next day.

7. Listen to Your Body

If you start noticing regular foot pain, swelling, or changes like numbness, it’s important not to ignore it.
These could be early signs of a bigger issue that needs attention.
Seeing a podiatrist early can help prevent minor problems from becoming serious ones later.

Standing Strong — Without the Pain

Standing all day might be part of your job, but it doesn't have to mean living with foot pain.
By wearing the right shoes, stretching regularly, taking short breaks, and giving your feet some well-deserved care, you can stay on your feet — comfortably — for years to come.

And remember, if foot pain is starting to affect your daily life, professional support is available. A podiatrist can help you find solutions tailored to your needs, so you can keep moving confidently, no matter how long your workdays are!