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A woman in a seated twist on a green mat in a sunlit room, an olive tree and the sea behind her

Move · 10 min

Looking after your feet in a standing job

Good shoes, small movements on shift and ten minutes with your feet up afterwards can ease long days on your feet.

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Shop work, care work, kitchens, teaching and many other jobs mean hours on your feet, often on hard floors. Aching feet, tired legs and a sore back at the end of a shift are common. A few habits, at work and afterwards, can make the days easier on the body.

The steps

Four small steps,in your own time.

  1. Choose work shoes with a supportive sole and a good fit, and if you can, keep two pairs to swap between.

  2. On shift, move your weight often, rise onto your toes and back down a few times, and take a seat whenever a break allows.

  3. When you get home, take your shoes off, sit with your feet raised for ten minutes, and roll your ankles slowly in circles.

  4. Before bed, gently stretch your calves against a wall, holding each side for about thirty seconds.

The reason

Why it helps

Standing still is often harder on the body than walking, because the leg muscles have less chance to help move blood back up. Small movements, good shoes and raising the legs can ease swelling and aching. Stretching the calves can help with tight, sore feet the next morning.

A gentle variation

If you cannot sit at work, lean on something or stand on a softer mat when you can. If bending to your feet is hard, roll a ball or a bottle under each foot while sitting.

Friends resting after a game, the sea behind them

WE · TRIBE

Try itwith someone.

If someone you live with works on their feet, make the first ten minutes home a sitting-down time for them, with a drink. Ask your employer whether mats, seats or more frequent breaks are possible.

Make it a plan in HIVELIVE, with WE

Try it today

When you get home today, sit with your feet raised for ten minutes before doing anything else.

Add it to your day

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