Contents:
- Medical Video: Back, Leg, or Knee Pain from Standing. How to Avoid. How to Stop.
- How to deal with sore feet due to standing too long
- 1. Medicine
- 2. Compress
- 3. Lie down, raise your feet
- 4. Stretching
- 5. Choose good shoes
- 6. Footwear pads
- 7. Ask your doctor for help
- How to prevent leg pain from standing for too long
Medical Video: Back, Leg, or Knee Pain from Standing. How to Avoid. How to Stop.
Standing for too long, for example for 10 hours or more a day, can make your legs work excessively. Overuse of your feet will result in swelling, tingling sensations, and pain, especially on or around the heel, allowing you to get plantar fasciitis. This is an inflammatory condition of the plantar fascia tissue that attacks the lower leg, and according to the American Academy of Orthopedic Surgeons this is also quite common. A combination of preventative measures and treatment can provide a little help in leg pain caused by standing for too long (about 10 hours or more) in a day.
How to deal with sore feet due to standing too long
1. Medicine
Take nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and inflammation in the legs, such as naproxen or ibuprofen, according to the packaging instructions.
2. Compress
Massage the bottom of your feet with moderate pressure with a bottle containing cold water or ice for about 20 minutes. Do it three or four times a day according to the advice of the American Academy of Orthopedic Surgeons. Apply an ice pack on the bottom of your feet for 15-20 minutes every few times a day as an alternative choice.
3. Lie down, raise your feet
Sit or lie down with your feet elevated to help you reduce swelling. Avoid using excessive legs, especially in activities that are heavy or high-impact, such as jogging or walking. If foot pain is accompanied by severe swelling, you are advised to use compress bandages.
4. Stretching
Cross your knee on the opposite knee. Take your toes and gently pull toward you to stretch the plantar fascia. Hold for 10 seconds when you pull your feet as far as you can. Repeat stretching with the other leg, and do this for each leg 20 times.
5. Choose good shoes
Wear matching shoes. Make sure your shoes are comfortable and support your feet. According to the National Institute on Aging, the criteria for good shoes is to have a shape that matches the shape of the foot, the heel of the shoe does not shift down or up as long as you walk, there is a distance of about 1 cm between the toes and tip of the shoe, not tight, flexible, and has thick soles and pads.
6. Footwear pads
Into your shoes, insert a cushion of footwear that supports the arch of your foot. In addition, you can also give silicone heel pads, or ask your podiatrist to enter orthotic which has been adjusted if the foot is sore constantly.
7. Ask your doctor for help
Consult a doctor or physical therapist about stretching or training to strengthen your legs if you find that you have to stand continuously. Ask about the use of calf splints on the feet to form more flexible tissues and tendons.
Talk to your doctor to give injections or topical corticosteroids for severe and persistent pain that does not respond to other treatments.
How to prevent leg pain from standing for too long
Muscles can become stiff and painful when standing too long or walking all day. By stopping every hour or so to stretch, relax and relax the tight muscles, you will avoid pain in your feet. Stand on the side of the foot or stairs upright, while holding your abdominal muscles. Place the ball of your foot with the heel hanging on the edge. Lift the heel a few centimeters so that you are on tiptoe and hold for a few seconds. Lower the heel back, and repeat 10 times.
In addition, another way to pump blood so that it doesn't settle on your feet is to stand facing the wall, and put your hands on the wall. Stretch one leg back by pushing the heel toward the floor as far as possible without touching the floor. Hold for a moment to feel the stretch, then switch sides. Repeat three times for each leg.
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