It’s holiday season – which means braving long lines, running out to grab ingredients, and spending hours on prep time in the kitchen. It is imperative that we listen to our body – any foot, ankle or leg pain should not be ignored.

How will your feet and legs survive the pounding of pavements and hours of standing? Easy – simply follow our guide on how to stay comfortable to give yourself the gift of comfort and avoid the holiday blues.

Staying comfortable while shopping & entertaining

Comfortable shoes

Plan your shoe wardrobe before heading out. You may need to pack these shoes in the morning if you are planning to shop after work. Consider the following:

Compression socks

Compression stockings complete any host/hostess outfit and are the secret to legs feeling energized when entertaining. Medical sock companies have begun to serve up fashionable comfort for both men and women. Patterns such as stripes or argyle, styles such as tights or dress socks, work well with any holiday attire.

Ask your BioPed clinician or family doctor if compression socks are right for you and wear these often, especially when standing or seated for long hours. Compression stockings will significantly reduce:

Compression stockings keep your leg muscles fatigue-free by ensuring muscle oxygen delivery via increased blood flow. Don’t let long hours on your feet dampen your party spirit with leg pain or swelling.

BioPed clinicians are available for advice or assessment year round. Be proactive and wear compression socks and proper footwear for your next shopping excursion – your feet and legs will thank you!

Standing all day, whether work or at play, can do a real number on your feet, legs, and back! Each year in Canada, thousands of work-related foot injuries are reported and an increasing number of sick days are taken because of leg and foot problems. Whether you’re cooking at a restaurant line, cutting hair in a salon, teaching in a classroom, or folding T-shirts at a clothing store, making an extra effort to take good care of your feet and legs can go a long way toward staying healthy and comfortable.

Problems that can result from extended periods of standing

The most commonly reported symptoms from extended periods of standing are discomfort, fatigue and swelling in the legs. Workers required to spend too much time on their feet are at greatly increased risk of pain and discomfort affecting feet, shins and calves, knees, thighs, hips and lower back. In fact, studies have shown that musculoskeletal disorders are the most common causes of work-related ill-health, and that 17 per cent of these disorders affected the lower limbs.

There are many other debilitating and potentially very serious health concerns related to prolonged standing. Worsening of existing coronary heart disease, varicose veins and chronic venous insufficiency have been associated with prolonged standing, as has pain in the lower limbs and feet. Further studies suggest back pain associated with work is about twice as common in those who work standing compared to those who usually work sitting, even after controlling for age and lifting weights.

Older workers and those employed in heavy manual jobs frequently develop knee and joint pain as they get older, and may become progressively less able to cope with constant standing. Other workers, for example those with arthritis, varicose veins caused by pregnancy or who have suffered a back or lower limb injury are also at an increased risk.

The effects of standing all day can show up almost right away and prolonged standing or walking can often accelerate health problems and soft tissue injuries. For example, standing all day on your feet can result in:

• Varicose veins
• Plantar fasciitis
• Low back pain
• Muscle soreness and fatigue
• High blood pressure
• Knee or hip arthritis
• Bunions
• Pregnancy complications
• Neck and shoulder stiffness
• Chronic heart and circulatory disorders
• Poor posture (and its effects)
• Various foot problems and pain
• Knee problems
• Swollen or painful feet or legs
• Stretched Achilles tendon (tendonitis)
• Joint damage
• Poor circulation and swelling in feet & legs

What causes these problems?

Like many work-related hazards, standing usually is designed into a job. The physical layout or work practices of a task may force workers into awkward positions to reach across wide surfaces or do things repetitively without breaks. Standing is worse when you can’t move around much, or when you work on hard surfaces and/or wear unsuitable footwear.

Muscles work to hold you upright. Without resting or moving around, joints from the neck to the feet can become temporarily “stuck”. When this happens regularly, muscles get tired and their tendons and ligaments can be damaged, causing soft tissue injuries.

Standing still also reduces blood flow to muscles and stops the “muscle pump” (regular muscle movements) that returns blood from the feet and legs to the heart. Other body fluids won’t move unless leg muscles contract. When blood or other fluids don’t move properly, veins get inflamed and feet, ankles and legs swell, causing muscle ache.

What can you do to prevent standing-related injuries?

You can reduce the risks associated with prolonged standing – especially those suffering from chronic tired feet and stiff leg muscles. Below are simple actions you can take to get you through your day while avoiding …or at least reducing health hazards.