Are you someone that spends a lot of time on their feet? Regardless of if the long hours are spent at work or at play, standing and walking for extended periods of time can lead to discomfort, fatigue, and even long-term issues. Each year in Canada more and more work-related foot injuries are reported, with an increasing number of sick days being taken due to leg and foot related issues. Whether you are a server at a restaurant, a construction worker, teacher or marathon athlete, taking good care of your feet and legs is crucial in helping you stay healthy and comfortable for many years, and will help you do more in life!
Problems that can creep up with extended periods of standing and walking can range from mild discomfort, fatigue and swelling of the feet and legs, to more serious complications such as arthritis, tendonitis or varicose veins.
People who spend significant time on their feet all day are at greater risk of pain and discomfort affecting their lower back, hips, thighs, knees, shins/ calves, and feet. Over time, symptoms can become worse, and more serious conditions can occur. Worsening of existing heart conditions, chronic venous insufficiency, and varicose veins, have all been associated with prolonged standing. Lower back pain is also a more common issue related to prolonged standing and is more likely to afflict those who must stand at their jobs versus those who can sit or have a combination of sitting and standing. Arthritis of the hip and knees are common in the older population, but those that are employed in heavy manual labour jobs frequently experience joint pain much sooner in life. The effects of standing for long periods of time can show up quickly and often accelerate health problems such as:
- Low back pain
- Plantar fasciitis
- Varicose veins
- High blood pressure
- Knee or hip arthritis
- Bunions
- Muscle soreness and fatigue
- Foot pain
- Knee pain
- Swollen and painful feet and legs
- Tendonitis, especially the Achilles
- Joint damage
When muscles are stagnant for long periods of time, with no rest, breaks or movements, the joints become stiff and can get stuck. When this occurs regularly, the muscles, especially in the legs and back, become fatigued and the ligaments and tendons become damaged, causing soft tissue damage. Standing in one place also reduces blood flow because the veins rely on the muscle pump to return blood back to the heart. When standing in one place for many hours, the blood will pool in the feet and legs. The constant pressure on the veins can weaken them, which in turn leads to achy legs, or varicose veins.
So, what steps can you take to help alleviate your suffering?
- Change your position, and move your body: If allowed, walk around, stretch or shift your body weight. Sit down and elevate your feet during your break.
- Wear comfortable supportive shoes: There are many different styles, just make sure you are wearing the proper fit for your foot. A BioPed clinician can help determine what shoe would be best for you.
- Custom made orthotics: Feet are the foundation of your body, when supported and aligned properly with an orthotic many issues such as plantar fasciitis, knee, hip or back pain can be alleviated.
- Wearing compression socks: Compression socks are designed to apply gentle pressure to your legs. This pressure helps improve blood flow, reduce swelling, and alleviate discomfort. Unlike regular socks, compression socks are made from specialized materials that provide graduated compression – meaning the pressure is strongest at the ankle and gradually decreases as it moves up the leg. This design helps blood circulate back up towards the heart, preventing it from pooling in the lower extremities.
Helpful tips for getting the most out of your compression socks:
Fit is crucial: Borrowing your friend or family member’s compression socks will not benefit you. Medical grade compression requires you to be measured by a certified fitter. At BioPed, a clinician will measure you and fit you with the correct size to maximize the effectiveness of the compression garment.
Consistency: To reap the full benefit, make compression garments part of your daily routine, especially on days you know you will be doing a lot of standing or walking.
Choose Quality: There are many online places offering cost effective compression, however by choosing quality you are ensuring a consistent, and reliable product that will serve you time and time again. And also serve the purpose… as not all compression is properly made.
Combine with other supportive products: Stretching, exercise, elevating your feet and staying hydrated can further reduce pooling of blood and enhance blood circulation.
Compression is highly beneficial and can help to significantly improve muscle fatigue at the end of a long shift. Remember it is important to listen to your body and seek professional advice, so if you are unsure where to start or need personalized advice, our BioPed clinicians are here to help. Let us work together to help you do more in life, with less pain and discomfort.
