If your profession needs you to stand for extended periods of time, it's critical to take all the necessary steps to stay motivated and productive while maintaining the health of your feet, ankles, and legs. Standing for extended periods of time has been linked to musculoskeletal illnesses and persistent back discomfort, according to some research. Standing at work can also cause varicose veins and circulation issues over time. Numerous immediate health problems are also present, including painful swelling in the legs and feet, stiffness in the neck and shoulders, back and foot pain, and joint aches.
- Footwear
Those with standing occupations must wear supportive, stable shoes. They should be adequately sized for both length and width, with some leeway for the feet to swell over the day. It is advisable to wear hard rather than flexible shoes, and the heel should be a little higher than the forefoot. Additionally, too many people search for the lightest sneaker they can find. Less support is typically seen in lighter shoes, which is bad for your feet.
Get a nice pair of comfortable shoes that support the ligaments, tendons, and muscles in your feet and legs by having a firm enough sole and a sufficient arch. Additional support can be provided by shoe inserts and over-the-counter orthotics, and bespoke orthotics can even fix alignment and posture problems.
- Foam roll
A tennis ball can be kept in your living room at home or brought to work with you. Roll it back and forth by just placing it beneath your foot. After contracting all day, your feet need the muscles to extend and lengthen, which the pressure will enable.
The muscles in your calves and thighs can also be stretched and lengthened using a foam roller. Think of a rubber band that is permanently stretched out. It gets harder and more brittle with time. Additionally, it is more likely to break when you try to stretch it.
The same idea holds true for your muscles. You must make them longer. Although you may see people performing this exercise in the gym, it is not just for athletes. Anyone can use it to maintain long, lean, and limber muscles.
- Stretch
Stretching is risky on cold muscles, which is why foam rolling is suggested. Stretching, though, is something you can do anytime, anyplace. To complete it, no tool is required. You can do it all day long while working to relax your lower body. Practice some forward folds. You should stoop and touch your toes. You can also squat down to the ground and lift your ankles to get a calf and ankle stretch.
- Elevate Your Feet
Every time you get a break, elevate your feet for 10 to 15 minutes. Utilize gravity to your advantage to aid with circulation. Additionally, try to elevate your feet before bed and after work.
After a hard day, most individuals typically naturally raise their legs when they get home. Try lifting them above your heart the following time you do this. This will facilitate your body's ability to circulate blood from your lower body to your heart, allowing it to rest and replenish itself after a demanding day at work.
- Massage
Ask a loved one or close friend to massage your legs if you've done the steps and the headache on your legs is still present. To assist the veins in returning to the heart, let's begin with the smaller portions of the toes. The wooden roller can also be used to massage the bottoms of your feet.
Additionally, arrange a massage if it fits into your schedule and financial plan. Don't be reluctant to snag one at least once per month!
N.D.
22.11.2022.