The heel is the padded cushion of fatty tissue that covers the heel bone. It must withstand our body weight while also protecting the structures of our foot (including the calcaneus, muscles, and ligaments). It’s under a lot of pressure, so it’s no surprise that heel pain is a common complaint we see at Capital Podiatry, particularly among those who stand all day.
There are plenty of professions that keep us on our feet, but busy parents chasing around small children and even a day of running errands may also lead to heel pain. Is there anything you can do to stop it?
The dedicated team at Capital Podiatry has been providing exceptional healthcare to patients in Tuggeranong and the surrounding areas for over 20 years. We care deeply about our patients and their struggles, working closely with them to create long-term solutions. Get in touch with us today for more information.
Why Might Standing All Day Lead to Heel Pain?
While our feet are designed to handle a lot, they aren’t meant to stay in one spot for extended periods.
When we walk, our muscles, joints, and tendons get a break as our weight shifts from one foot to the other. When we’re just standing, however, that pressure remains constant. This may cause muscle tension, poor circulation, and strain on key structures (like the heel).
Standing on hard surfaces exacerbates this pressure even further, as our feet absorb all that shock. This may lead to persistent or stabbing pain, as well as common foot conditions like plantar fasciitis.
It’s also important to note that standing doesn’t just affect our feet; it impacts our entire body. Our knees, hips, and lower backs are forced to compensate for this pressure, throwing their systems out of balance as well. If it’s not dealt with, your heel pain has the potential to become whole-body pain.
How Can I Stop Heel Pain Caused by Standing?
There are several things that podiatrists may recommend for heel pain that’s the result of being on your feet all day. Some of these include:
1. Wearing the Right Shoes
Supportive footwear is a must for anyone who spends the day on their feet. These days, there are many options designed for comfort and support that also look fashionable.
When choosing footwear, keep these guidelines in mind:
- Ensure that the sole is flexible so that it bends with your foot’s natural movement.
- Look for good arch support to help distribute your weight evenly and prevent strain on your plantar fascia.
- Look for cushioning on the inside for added comfort.
- Lace-up shoes are preferable to zip-up ones, as they allow for an adjustable fit.
- Ensure that the heel is strong and supportive.
- Look for a shoe with a non-slip sole for adequate grip.
- Opt for shoes with a removable liner if possible so that you can replace it with an orthotic (if necessary).
2. Taking Breaks to Rest Your Feet
Make an effort to sit down and rest your feet every three hours. This may go a long way to preventing pain and discomfort. If your feet are already feeling sore at this point, you can take your shoes off and give them a gentle massage in an effort to increase blood flow and ease tight muscles.
3. Doing Exercises for Strength and Flexibility
Building strength and endurance in your legs and feet may support you in professions or hobbies that require you to be on your feet for extended periods. Walking, Pilates, and yoga are all typically gentle exercises for improving strength and flexibility in your feet. Your podiatrist may prescribe specific exercises for the ankles, calves, and legs to potentially help you achieve this goal.
4. Doing Self-Care for Your Feet
Our feet are one of the most complex structures in our bodies, comprising 26 bones, 30 joints, and more than 100 muscles. Additionally, they take an average of 6,000 steps each day. Self-care may go a long way to keeping them in good shape.
Give them a gentle massage in the evening using a specialty foot oil. Use a pumice stone in the shower to remove dry skin, moisturise daily, and try a foot soak with Epsom salts or cold water therapy.
5. Seeing a Podiatrist Regularly
As the saying goes, prevention is better than a cure. By seeing a podiatrist before issues like heel pain have become apparent, you may be able to avoid them altogether.
Your podiatrist will assess your feet (including their alignment and structure) and observe the way you move through a gait analysis. Using this information, they may be able to provide advice and recommendations on ways to keep your feet in optimum health.
Seek Professional Help for Heel Pain
There’s a big difference between occasional heel pain after a long day on your feet and persistent discomfort that lingers and even starts to interfere with daily activities. The latter is unlikely to resolve without a tailored treatment plan.
If you stand all day and are concerned about developing heel pain (or it has already become a problem), contact the team at Capital Podiatry today. For us, understanding and addressing your pain isn’t just about temporary relief; we’re all about long-term solutions that aim to enable you to live your life to the fullest.