5 Exercises That Relieve Foot Pain from Standing All Day

If you're in a job that keeps you on your feet for hours – think retail, food service, or nursing – you're likely familiar with aching feet by the end of the day. The good news? Regular stretching and having the right support underfoot can significantly ease that pain.

In this article, we’ll cover five easy exercises that help with foot pain from standing plus how PowerStep® orthotic insoles prevent and relieve aching feet at work.

Jump Ahead:

• How Standing Impacts Your Feet, Knees & Back
• Why You Need Insoles to Relieve Foot Pain at Work
• 5 Exercises for Standing with Foot Pain
• The Benefits of Stretching at Work
• More Ways to Relieve Foot Pain from Standing All Day

How Standing Impacts Your Feet, Knees & Back

Standing for long periods of time, especially in the same position, puts a lot of pressure on your feet. The constant stress on the joints, muscles, and ligaments that support your feet can cause discomfort, fatigue, and overuse injuries like plantar fasciitis.

Overtime, the increased strain on your feet can also force your lower body out of alignment. Many people who stand all day at work also have knee, hip or back pain that can be traced back to their posture and a lack of support in their shoes.

How Insoles Support Your Feet at Work

Wearing insoles at work helps reduce strain on your feet and lower body while supporting healthy alignment. According to clinical research, PowerStep insoles helped reduce chronic foot pain in employees so they could stand longer and perform tasks more comfortably.

With 90% of users having less foot, knee, and back pain in 2 weeks, PowerStep keeps you on your feet regardless of the type and amount of work you do. When you need support in work boots, dress shoes, or sneakers, discover relief from tired, achy feet with the best insoles for standing all day.

5 Stretches for Standing with Foot Pain

Looking to relieve foot pain while you’re on the job? The following stretches can be done before, during, or after work to stop foot pain caused by standing all day. Perform each exercise a few times a day for the best relief.

Important: If your foot pain is severe, talk to your podiatrist before performing these exercises. Severe foot pain may require several days of rest before returning to work.

1. Foot Rocker Stretch

Relieve heel pain after standing all day with the PowerStep UltraFlexx® Foot Rocker. Designed for people who struggle to reach their feet, this device can be used before and after work for an effective foot and lower leg stretch.

1. On a non-slip surface, place your foot on top of the Foot Rocker device.
2. The ball of your foot should be on the largest part, and your heel on the smallest.
3. Slowly rock your foot back and forth, feeling a stretch from your toes to your heel and lower leg.
4. Use the device for 30 seconds on each foot, once in the morning and in the evening.

For more exercises like this, check out our blog on the best stretches for plantar fasciitis.

2. Heel Raises

Heel raises strengthen your calf muscles and your ankles. They can also be a helpful exercise for Achilles tendinitis.

1. Holding a railing or wall for support, stand on a step with your heels hanging off the edge.
2. Slowly lift your heels up, then lower them back down.
3. Continue for 10-15 reps and repeat 3 times.

3. Ankle Circles

This exercise helps improve ankle mobility and strengthen muscles around the ankle joint, making it ideal for ankle pain or swelling.

1. Stand with your feet shoulder-width apart and your hands on your hips.
2. Lift your right foot off the ground and rotate your ankle clockwise 15 times.
3. Stop and rotate your ankle in the other direction 15 more times.
4. Lower your foot back to the ground.
5. Repeat 3 times on each ankle.

4. Standing Lunge Calf Stretch

Tight calf muscles can cause several types of foot and ankle pain. This exercise helps loosen them up, improve circulation, and relieve discomfort.

1. Stand in front of a wall with your feet hip-width apart.
2. Place your hands on the wall and step forward with your right foot into a lunge.
3. Lower your hips to the ground, keep your left leg straight behind you with your heel pressed into the ground.
4. Hold for 20-30 seconds. You should feel a stretch in your left calf.
5. Repeat 3 times on each leg.

5. Standing Quadriceps Stretch

Stretching your quadriceps helps release tension in your larger leg muscles flexible, making it easier to maintain good alignment and be on your feet for longer.

1. Stand with your feet hip-width apart.
2. Shift your weight to your left foot and bend your right knee, bringing your heel to your buttocks.
3. Grasp your ankle with your right hand and pull your heel in towards you until you feel a stretch.
4. Hold for 15 seconds, then slowly lower your leg back down.
5. Repeat 3 times on each leg.

How does stretching help you stand all day?

Stretching helps ease the pain of standing all day by keeping your feet, ankles, and lower body moving. Targeted exercises specifically for your feet and ankles help:

• Reduce tension so the muscles and ligaments supporting your feet feel less stiff and achy, providing relief from constant stress.
• Increase flexibility so your foot and ankle joints can move through their full range of motion, allowing your feet to better absorb impact.
• Improve blood flow to your feet, which promotes healing, reduces swelling, and prevents soreness or fatigue after long hours.
• Support healthy alignment by keeping your feet strong and stable, reducing strain on your knees, hips, and back.

Other Ways to Relieve Pain from Standing All Day

In addition to stretching and wearing orthotic insoles for more support, there are several ways you can manage the aches and pains of being on your feet, including:

• Take a break. Give your feet a few minutes of rest whenever you can. You can also use this time to perform seated foot stretches.
• Wear the right shoes. Shoes that are the right size and have proper arch support and cushioning help your feet stay comfortable and pain-free all shift long.
• Try compression socks. PowerStep G2 Recovery compression socks help improve blood flow and reduce swelling, so you feel less fatigued at work or during exercise.
• Sleep with a night splint. Ideal for plantar fasciitis and Achilles tendonitis, the UltraStretch® Night Sock stretches the calf and foot for overnight relief.
• Massage your feet. Rolling a tennis ball or frozen water bottle under your foot helps loosen up soft tissues and improve blood flow to your feet for faster recovery.
• Elevate your feet. After work, elevate your feet so they rest above heart level. This helps reduce swelling and inflammation in the legs, ankles, and feet.

Get Back On Your Feet with PowerStep Insoles

When your feet hurt from standing for long hours, it impacts your entire life, not just your job. By combining these simple stretches with the support of the best PowerStep insoles for standing all day, you can power through your workday with more comfort and less pain.