On your feet all day at work?
– Avoid pain and over-exertion!
Standing up at work all day affects your circulation. Standing for long periods causes varicose veins, and swollen feet and lower legs. The reason for this is that the calf muscles are not very active and do not help the veins to transport blood away from the legs and back to the heart. Over time, excessive pressure in the veins causes the small valves in the veins to fail, resulting in varicose veins, and swollen feet and lower legs. It is a good idea to vary your working posture between seated and standing during the day.
Make sure that your weight is evenly distributed on both legs. Stand with your feet slightly apart. You can stand with one leg a little distance ahead of the other or with your feet in a line.
If you find that your lower back gets tired too soon while working standing up, this could be a sign that you stand with too much body weight on your heels.
Do you have one or more of the following symptoms?
– Physical fatigue after a long, hard day at work?
– Tenderness or even pain in your back, lower back, neck, shoulders, knees or feet?
– Cramps in or restless or painful calves or legs at night?
– Swollen feet?
– Water retention in your legs?
Your problems may originate in your feet. When you either stand or walk all day long at work, your feet can easily become tired and tender. If you fail to take good care of your feet, they can become the cause of difficulties throughout your body.
If a house has a shaky, crooked foundation, cracks and other defects will gradually spread up through the walls and these must be repaired. The same applies to your body: Crooked or misaligned feet can bring about strain and pain in the joints, ligaments and muscles throughout the body spreading to your knees, hips and back. Ill-fitting shoes and inadequate foot care can cause problems in both the short and long term. To avoid most of these problems, take good care of your feet – and react promptly if you feel pain or tenderness.
Standing up at work with a misaligned posture can sometimes cause heel spurs, sunken forefoot, sciatica, and back, neck and shoulder pain. Read Associate Professor of Anatomy Lars Dalhoff’s recommendation here:
Advice on how to take good care of your feet:
• Choose comfortable shoes that do not crush any part of your foot
• It is important to choose footwear with good shock absorption
• Choose shoes made of leather or other breathable materials
• It is often a good idea to change your shoes during the day
• Wear clean socks, preferably socks made in breathable materials
• Give your feet a break and fresh air during the day – e.g. remove your shoes during breaks
• Wear insoles in your shoes that align your feet in a healthy position.
• Keep your feet clean and well cared-for
• If your feet are crooked or have defects of some kind, do something about it.
• If your feet are painful, do something about it.
Do you feel pain and physical fatigue when you get home from work?
A workday can be tough on your legs – especially if you stand still at work. Standing still at work puts strain on your circulatory system.
It can cause varicose veins, and swelling in the feet and lower legs. The calf muscles are not very active and do not help the veins to transport blood away from the legs and back to the heart. Over time, pressure on the veins weakens the small valves inside the veins. This can cause varicose veins, and swelling in the feet and lower legs. If possible, reduce the time you spend on your feet to a minimum and make sure that you switch between standing and walking.
If you find that your lower back gets tired too soon while working standing up, this could be a sign that you stand with too much body weight on your heels. Sometimes just standing on a mat can help. Pressure-relief floor mats have a shock-absorbent effect, i.e. they relieve pressure on body joints when you stand up for hours during the working day. Some mats are designed to stimulate blood circulation in the feet, legs and lower back – and therefore to counteract leg swelling and fatigue.
To reduce swelling and fatigue, stand on your toes repeatedly. This exercise contracts the calf muscles. Sit with your legs resting on a chair several times during the day to allow blood to flow more easily away from the legs and up through the body. Repeat the exercise when you get home.
If you have a job that involves standing most of the time, you may also find that you get cramp in your feet, calves and/or legs at night. Some people find that their legs are restless at night. Restlessness is a very irritating, creeping feeling deep inside the lower legs that keeps you awake.
No one knows what causes this but restlessness often coincides with strain and legs that swell during the day. Restlessness often dissipates if you lie on your stomach. Others find that massaging the calves for a couple of minutes helps.
Align Footwear® and physical alignment
Align Footwear® insoles help to align your feet and body into an optimal physical position. The insoles control ankle and foot alignment when you stand and walk, and have a positive effect on the entire skeleton. Physical alignment from the feet through the body to the neck not only improves your balance, body weight distribution and posture, but also significantly reduces any inflammation and pain you may have in your joints, muscles and ligaments. Align Footwear® insoles improve mobility, comfort and performance. They encourage a better posture and physical adaptation in the kinetic chain, to make you feel healthier and improve your well-being. When the insoles coax the body into a correct natural posture, the strain of each step is more evenly distributed. Our insoles reduce the destructive shock waves running through your entire body every time your feet touch the ground. This reduces strain and prevents inflammation in your joints, muscles, tendons and ligaments.
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