Our feet are a marvel of engineering and a work of art. They are able to bear the weight of our entire body and allow us to run, jump and lift.
Over time, the accumulation of tension and stress that these activities place on our feet can lead to you experiencing aching feet towards the end of the day.
If you are wondering, ‘why do my feet hurt after standing all day?’ you are not alone. Here are our podiatrists top tips that can help soothe your feet, and keep them healthy and strong.
1. Prioritise sleep for recovery
One of the best ways to recover from aching feet is adequate sleep. Studies have shown that getting less than 6 hours sleep a night can increase your risk of injury but sleeping 8-10 hours a night can help to prevent injury.
2. Incorporate active recovery
You can help combat aching and tired feet with the use of recovery sessions after your workout or the following day. It can be tempting to push every day to achieve your goals, however recovery is just as important as the time we spend exercising. Recovery allows your body to repair and rebuild, and without this, your risk of injury increases.
The addition of active recovery to your programming can help to reduce the strain placed on the body. Active recovery involves the use of low-intensity exercise like yoga, swimming, a light cycling session or an easy run at a pace where you can comfortably talk.
3. Foot release for aching feet
Rolling out the feet using a trigger point release ball helps to reduce the tension in the muscle of your feet whilst also improving the motion of the 33 joints in your foot. Studies have shown improvements in ankle range, hamstring flexibility and even a reduction in the pain associated with plantar fasciitis using release techniques.
4. Joint mobilisations for flexibility
Ankle circles and gentle toe stretches can reduce stiffness and improve flexibility in the feet. This helps improve the range of motion in the feet, and can help contribute to minimising discomfort in the feet
5. Practice toe yoga
Toe based exercises are a great starting point to work on activating the smaller muscles in the feet. These muscles are important for maintaining balance and combating foot fatigue. Can you move your big toe independent of your smaller toes?
6. Spend time barefoot
Consider spending some time barefoot, especially at home, to allow your feet to move naturally. Walking barefoot can strengthen the intrinsic muscles and improve sensory feedback, reducing foot pain and enhancing overall foot function.
By incorporating these simple, yet effective strategies into your routine, you can not only relieve foot pain but also prevent it from coming back. Whether you’re standing all day, walking for long hours, or just in need of quick remedies for tired feet, these expert-backed tips will help keep your feet healthy and pain-free.
If you’re still struggling with foot pain after trying these tips, it may be time to consult with a professional. Book a discovery call or schedule an appointment today to get personalised advice and treatment tailored to your specific needs. Don’t let aching feet hold you back—take the next step toward lasting relief!