Standing for 10 or more hours a day can wear your feet out quickly. When overuse of your feet results in swelling, tingling sensations and pain, particularly on and around the heel, it's likely you've developed plantar fasciitis. This condition refers to inflammation of the plantar fascia tissue running across the bottom of the feet, and it's fairly common; about 2 million people seek treatment for it annually, according to the American Academy of Orthopaedic Surgeons. A combination of prevention and treatment measures can provide relief from foot pain caused by standing for 10 or more hours a day.
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Take a dose of over-the-counter nonsteroidal anti-inflammatory drugs, or NSAIDs, such as naproxen or ibuprofen, as prescribed by package directions, to diminish pain and inflammation in the feet.
Roll a cold water bottle or ice pack under your feet with moderate pressure for about 20 minutes. Do so three or four times a day, suggests the American Academy of Orthopaedic Surgeons. Apply an ice pack to the bottom of your feet for 15 to 20 minutes several times a day, as an alternative option.
Sit or lie down with your feet elevated to help reduce swelling. Stay off your feet as much as possible, and particularly avoid strenuous or high-impact activity such as jogging or running. Wear a compression bandage if pain is accompanied by severe swelling, suggests MayoClinic.com.
Cross your foot over the other leg's knee while seated. Grab the toes and gradually pull them toward you to stretch the plantar fascia. Hold for 10 seconds once you've pulled your foot back as far as you can. Repeat the stretch with the other foot, and do this for each foot 20 times, recommends the American Academy of Orthopaedic Surgeons.
Wear shoes that fit well. Make sure they are comfortable and supportive, that their shape conforms to the shape of your feet, that the heels of the shoes don't slide up and down while you walk, that there is about 1/2 inch of space between the tips of your toes and the tip of the shoes, that the sides aren't tight, that the tops are made from a flexible material, and that the soles are thick and provide cushioning, instructs the National Institute on Aging.
Insert over-the-counter arch supports into your shoes. Try silicone heel pads as well, and ask your podiatrist about customized orthotic inserts if foot pain problems continue.
Consult a doctor or physical therapist about stretches and strengthening exercises for your feet and legs if you must continue to stand for many hours a day on an ongoing basis. Ask about wearing night splints over your calves and feet as well, to promote more flexible tissues and tendons.
See your doctor about topical or injection corticosteroids for severe, persistent pain that doesn't respond to other remedies.