What Can You Do To Prevent And Relieve Tired, Aching Feet?

Your feet carry you around all day, every day and sometimes all night. It is estimated that most Americans take nearly 5000 steps every day. That works out to over 57,000 steps a year. It stands to reason that your feet could feel tired and achy at the end of a long day. The possibility for having tired, achy feet only multiplies as you grow older and all those steps begin to add up! What can you do? In this article, we provide sound advice to help you avoid and care for tired, aching feet. Read on to learn more.

What Causes Tired, Achy Feet?

Poorly fitted shoes are the main cause of tired, aching feet. This is especially true for women who wear high heeled shoes, but both men and women who wear improperly fitted shoes without enough padding and support can expect their feet to hurt.

Standing all day long will also make your feet hurt. If you have a job that requires you to walk or stand for hours at a time, this puts a real strain on your feet and legs. It's even worse if you must walk or stand on a hard surface, such as cement or hardwood. If your job requires you to bend, squat or otherwise assume an uncomfortable position, it only makes matters worse.

Standing is actually worse than walking. When you must walk all day, you at least keep your blood circulating and your joints limber. When you must stand in one place, blood and liquid pool in your lower extremities causing swollen feet and ankles. Your joints also tend to stiffen without regular movement.

If any of these circumstances apply to your situation, there's quite a bit you can do to mitigate the damage caused by bad shoes, hard floors and inactivity. Begin by throwing out your bad shoes and investing in a comfortable pair of high quality shoes with good cushioning, a roomy toe box, good heel stabilization and proper arch support. Take care to do some stretches throughout your workday, even if you must stand in one spot.

What Kind Of Shoes Are Best?

Look for shoes made of a breathable material, such as genuine leather or a sturdy fabric that allows air circulation. Avoid flat shoes as they simply cannot provide the right support and structure for your feet. Your heel should be between a quarter inch and two inches high. Look for shoes with memory foam soles, and add orthotics as needed to perfect the fit.

What Can You Do To Relieve Foot Pain At Work?

There are quite a few discreet foot and leg exercises you can do on the job to help alleviate foot pain.

Change your position often. Even if you must stand in one spot, shift your weight from foot-to-foot, discreetly walk in place and perform subtle lower leg stretches to encourage good blood circulation and relieve the pressure on your feet.
If you must stand behind a counter, see if you can get a stool to "perch" on. Then alternate your sitting and standing time.
Add a mat to hard surfaces. If you have to stand in one place, see if you can bring along a gel mat to help soften the pressure on your feet. In a pinch, you can break down a box and stand on two or three layers of cardboard.
Always wear properly fitted shoes with ample cushioning and support. It's really smart to have a spare pair of shoes with a slightly different fit. Change your shoes once or twice during your shift to give your feet a rest.
When you take a break, take off your shoes, give yourself a little foot massage and put your feet up for a few minutes.

Establish a Foot Care Routine at Home

Taking care of your feet at work can help relieve foot pain, but establishing a good care routine at home will probably still be necessary.

Rest: Be sure to rest your feet while you watch television or do other seated tasks. Elevate them with a footrest and/or pillows to help relieve pressure and encourage good circulation. When you are lying down, elevating your feet above the level of your heart really helps circulation and provides effective rest.

Relax: Invest in a foot spa. You can just soak your feet in a tub of warm water with Epsom salts, but if you try a massaging foot spa once, you will surely want to buy one of your own. Treating yourself to a warm, relaxing foot bath for ten or fifteen minutes a day can really work wonders to help relieve sore, achy feet.
Massage: Give yourself a foot massage. After your foot bath, use an aromatherapy oil to give yourself a deep, relaxing foot massage. Oil of peppermint added to olive oil at a rate of 6 drops of essential oil per ounce of olive oil makes a great, tingly foot rub. For a very relaxing blend try lavender essential oil instead of peppermint oil. You can also blend these oils 50/50 to enjoy the effects of both.

Exercise Your Achy Feet

Here are some discreet foot exercises you can do anywhere.

While seated in a chair with feet flat on the floor, lift one foot and cross it over the opposite knee. Flex the crossed foot and use your hand to pull your toes up toward the shin. You should feel a good stretch in the arch of the foot. Hold this pose for ten seconds. Repeat 5-10 times on both feet.
Stretch your heel cords wherever you may be by simply extending one foot slightly behind you and pressing down into the heel. Hold the pose for 30-60 seconds and then switch to the other foot. Repeat five or ten times, as many times a day as you like.
Stretch your calves by standing facing a wall. Support your weight by placing your hands against the wall. Bend one leg and extend the other leg behind you keeping both feet flat on the floor. You should feel a stretch in the calf and heel of the extended leg. Hold for 30-60 seconds and then switch legs. Repeat five to ten times on both legs.
Walk in place. Gently roll your feet from heel-to-toe to walk in place. You can do this almost imperceptibly as you stand behind a counter. Keeping your legs moving and shifting your weight from one leg to the other improves circulation, prevents stiffening of the joints and strengthens your leg muscles.

Take Care Of Your Feet!

You only have one pair of feet, and they have to last your whole life, so take good care of them. Keep your feet clean and dry and your toenails trimmed. Wear soft, cushiony socks and comfortable, supportive shoes. Eat a healthy, well-balanced diet to guard your overall health and help you maintain a healthy weight. Rest and relax and pamper your feet as often as you can. Following these common-sense guidelines can go far toward helping you prevent and treat tired, achy feet.

Author

Rehan Iqbal

Rehan is a content creator with a focus on plantar fasciitis and gait issues. His knowledge in this field is considerable and he has helped many people understand and overcome these conditions. In his free time, he enjoys outdoor activities like running and hiking.

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