If you work on your feet all day, foot pain may seem inevitable. But, that’s not true! The secret to your comfort for an extended period is proper structure and alignment, not just using soft padding. Making a few smart choices can significantly reduce your fatigue, soreness, and strain in the long run.

Start With Structure, Not Cushioning

Your shoes should give structure to your feet, not provide softness. A common mistake that people make is to wear super cushy shoes or use gel insoles even though they may seem comfortable at first. This will lead to an overload of your arches, and cause you to work extra hard to keep your body in alignment. It results in sore heels, hot feet, and fatigued ankles.

To provide your feet with the support you need during the long hours spent on your feet, you should invest in footwear with a rigid sole. This will allow you to maintain correct foot alignment throughout your work day and minimize excessive movement caused by the collapse of your arches. Although cushioning is still important, it should be layered above a supportive structure! Generally, there are two main ways to reduce foot pain;

• Structure or alignment of the foot through your footwear choice
• Flexibility of the shoe and insole due to closure systems or foot type.

Select Shoes Created for Long Shifts

Footwear needs to do more than just meet your dress code or safety requirements. . Choose shoes that have features like a wide toe box, minimal heel height, and a stiff heel counter to help keep your foot in a neutral position and reduce points of pressure from long hours standing or walking.

If you are doing most of your job standing, you will need to focus on stability versus flexibility. If you walk most of the time, you will want to focus on controlled motion and cushioning in addition to stability. Choosing your footwear based on how you perform at work can significantly improve the long-term health of your feet.

Stretch to Eliminate Any Built Up Tension

Tight calves can be an unsuspected source of foot pain. By shortening your calf muscles, you create tension on the Achilles tendon, which creates greater pressure on the plantar fascia tissue that supports your arch.

A few simple calf stretching movements can relieve built up tension. Pushing against a wall or step for about 30 seconds, you will improve the circulation in your legs and feet, and prevent stiffening of your feet throughout the day. Consistency matters more than intensity when stretching.

Custom Medical-Grade Orthotics for Support

When you’re on your feet for long hours, especially when standing on hard surfaces, you may need more than just a regular insole for support. There are medical-grade custom orthotics available. Medical-grade custom orthotics has been created to not only absorb shock but also to help you keep your feet aligned.

They assist with the distribution of weight across the entire foot so that pressure doesn’t build up in one area, slow down the collapse of your arch, and help decrease inflammation.

Bilt Labs custom orthotics provide the structural support necessary while being able to fit perfectly into your work shoes. Over time, the right amount of support can make the difference between finishing a shift fully exhausted and finishing comfortably.

Take Note of the Early Signs of Foot Pain

Foot pain rarely appears suddenly. It usually starts out as minor soreness, stiffness when waking and/or a dull ache near your heel or arch. These are all warning signs telling you that you should not continue to work through the pain. If you have foot pain, you should try addressing it with better shoes, stretching, or an orthotic for proper support. If you do not, your mild pain can develop into major issues.

Early Detection Prevents Future Issues

Preventing foot pain during long workdays isn’t about quick fixes. Structural support is vital for your feet to work correctly during long periods. A combination of firm footwear, stretching regularly, and orthotics that properly fit your foot type will help ensure comfort, productivity and pain relief throughout each shift.

Your feet help get you through every workday. Therefore, investing in proper support will return the benefits.