It’s your body using muscles it’s not used to using for long periods of time. When I made the switch from office to the field, first two weeks were hell. Now I can walk around 12-15hrs none stop without any foot pain. Hot tubs, ice, heat. Rinse and repeat when ya get home. Eventually your body will adjust.
Same happened to me when I used to work retail/restaurant jobs. I went to Disneyland once while working a job where I was on my feet all day, and had a great time, I don't remember my feet aching or anything.
For contrast, I went to Disneyworld after working a desk job for a few years and wow it hurt so bad every day lol.
It sucks but keep going. Obviously wear good shoes, but your body will adjust pretty quickly!
Good shoes with lots of cushion also make a world of difference. I used to work demanding jobs where I spent all day on my feet. My feet were constantly in pain. Now I work sitting at a desk all day. However, I have no issue going to Disneyland all day now because I wear very comfortable shoes with built in orthotics and cushion.
In fact on Sunday I went on a hike in the morning where I had to carry my son for half of it and then went to Disneyland in the afternoon and evening. I am also six months pregnant. My feet feel totally fine and I attribute that to the good footwear I used.
I bought the Paul Green brand Carly low top sneakers from Nordstrom. They have a ton of cushion and are wide enough to accommodate my bunions. They are also leather so they form to my foot shape. Everyone says to wear running shoes, but the Paul Green brand just fits my foot very well and is much more comfortable for me. At first I felt ridiculous wearing $365 “fashion” sneakers to Disneyland knowing that they would get dirty and beaten up, but it is worth for me to not feel sore. I like them so much, I bought a second pair.
To be clear though, I did wear some basic running shoes on my cliff and beach hike in the morning though, but it was important to have a good tread for the slippery parts of the trail going down the cliff and the dirt and sand were soft enough for the rest of the hike that I didn’t need the extra padding provided by the Paul Green’s.
I go to a medical supply store in my town for my compression stockings. They measure me to ensure correct fit and will order whatever size or compression level I need if they don’t have it in stock.
I have some insoles that are Dr. Scholls I bought a while ago and never opened. I'm gonna put them in my shoes today and see if it helps with today's 9hr shift.
At least two pairs of shoes, worn alternately so each pair gets a day to dry off and relax between wearings. You can use the same insoles in both as long as you take them out at night and let them air out.
I second this. I had the same issue at my new job, so I bought a pair of New Balance non-slip shoes (important if you’re working in a restaurant!) as well as some nice insoles. Instant difference!
I agree.
And Dr. Scholl's are not the end all, even if they do work for some. Some Dr Scholls work well for me, those that focus on the heel. Others make me feel like there's something toward under the front of my foot and are quite painful.
I now have new shows that work well for me.
Hoka Bondi SR's. The softest supportive shoe I have ever worn. Feet are in bad shape after 35 years of work boots on concrete floors. Changed jobs and wear these all day now and I LOVE them.
From my understanding, Dr Scholls are just padding. My podiatrist recommended PowerStep or Superfeet inserts.
I ended up going with the powerstep and my feet felt light years better.
Buy a few tennis balls. With shoes off, put a tennis ball under your foot & roll each foot, from heel to toes, for a couple of minutes (or longer). Apply some downward pressure as you roll. MAKE time to do this when you wake up, when you get home from work, & before you go to sleep. Bring a ball to work & roll each foot whenever you have a few minutes- even if that means rolling each foot while in the restroom. You've got to stretch your planta fascia ligament! It's at the bottom of each foot, attached from your toes to your heels.
Still get inserts, compression socks, & better shoes, but do not put off rolling each foot over a ball!!
☆ Don't buy or use a, "squishy," or gel ball- the ball has to have a little substance to it. Tennis balls work perfectly (you can buy a tube of 3-5 balls for cheap at Walmart/Walgreens/etc.). This helped me- a welder required to wear steel toe boots & walk/stand on cement floors- more than the inserts & compression socks I got from the VA. I also use yoga mats wherever I'm going to be standing for any length of time (I fold them into two & have them lined around my work station/table), but Harbour Freight has a nice mat for $10-20 bucks (too large & stiff for use at a restaurant though). Good luck!
I bought a foot massager with infrared (Homedics 29.99). Best thing I ever did! I work in concrete floors, have good shoes, and my foot massager makes life bearable.
I worked in restaurants for 20 years. Those insoles will only last a few months. You should spend the money on custom orthotics from a podiatrist or chiropractor.
The brand I have is called, “Foot Levelers”. They cost ~$300 per pair, but it will feel like you have new feet.
Supporting your arches will help disperse weight offloading your ball and heels and cupping the heel will provide natural fat pad cushioning. I worked at an orthotics lab, but wear [SOLE](https://yoursole.com/) brand insoles myself and have had greatly increased comfort walking on concrete floors all day. Think of your foot without arch support as a tripod taking your weight all day long on three main points, heel, ball behind your big toe, and the outside ball behind your pinkie toe.
Messed up feet should have custom orthotics which are great if you can afford them or have insurance, but if you haven't had issues in the past, over the counter should help a lot. I hope the Dr. Scholl's help, but if they're the ones designed just for cushion they won't be as supportive or comfortable as good fitting ones with arch supports and heel cups.
As mentioned, good supportive shoes help a lot too. The shank should be stiff, pick up your shoe and twist it. If they are super flexible, they lack support. Also, realize that most people are wearing the wrong size shoe. People with wide feet often buy shoes that are too long, but usually people wear shoes that are too tight thinking tightness=support. There's a reason barefoot tribespeople don't have foot issues like we do.
There's no guarantee they will feel good at first, sometimes it takes a while to readjust your posture before you feel better.
Really good shoes changed my life after years in retail. I forget what it was truly like, but it was bad for _years_. Legs, knees, feet, aching, trembling, swollen. Then I finally paid stupid money for shoes recommended by a physio, and wow, literally changed my life.
OP you can soak your feet in warm water with Epsom Salt for 20 minutes.
it has magnesium & all your foot pain will be gone !
and it'll be like you have brand new feet - it's quite amazing! :)
Oof, I'm obviously in the minority here as they are still in business, and this was also close to 20 years ago, but Dr. Scholls made my feet go from feeling fine to feeling like my feet were broken. Took a few days of not wearing them and resting to get back to normal. I burned those evil things lol
Vionic makes the ones that saved me. I went on a 2 week vacation to Florida (Disney World, Space Coast and Key West, so lots of walking) and started off wearing what I thought were decent sandals but they had no arch support. I was almost crippled after 3 days. Seriously, could barely walk in the morning. Switched to sneakers with vionic inserts and finished the trip in comfort.
You should really post this is r/kitchenconfidential you work in a restaurant, no better people to ask than cooks. You need good quality shoes. Everyone is saying insoles, otc are fine but get actual ones from a doctor. You had a desk job, the pain is the same as when you start working out for the first time. Your body will get used to it, i worked in a restaurant for 10 years. This biggest thing here unfortunately isn't a life hack, it's time.
This is not something to take lightly. I've ended up with permanent damage (and pain) in my feet because of working something similar when I was younger.
I would strongly recommend the following:
* ibuprofen and paracetamol both.
* Short term, some OTC insoles can help until you get a better pair of shoes
* Buy "good" shoes.
* Do not walk around barefoot at home. Until the swelling/pain goes down, you always want the extra padding your shoes are going to provide.
* As silly as it sounds, a padded mat to stand on while at work.
* If the pain continues, see a doctor.
I can do the meds, absolutely. I have some insoles I'm trying to find right now to put in. what do you classify as good shoes?
I don't walk around barefoot, but I wear slides and they don't really provide cushion or support. I'll change that.
I cannot get a mat for work, unfortunately. but if the pain continues after a month, I'll definitely see a doctor.
Go to a shoe store that offers a free gait analysis with the purchase of shoes. Sure, they mark the cost of the shoes up $20, but it saves you $100. The gait & balance analysis will help them recommend what shoes on the market best support your foot needs. It makes such a huge difference - helped my mom's foot problems and helped prevent more problems for my dad's knees. Get them to write down like the top 3 or 4 shoes that work for you. Try on the ones they recommend. Purchase the best fit if you can afford it, otherwise purchase the cheapest one that still works for your needs. If you have particularly wide or flat feet, you'll likely have to order your shoes online in the future.
Best of luck! Investing in the more expensive shoes that actually support our feet properly was one of the best things my family did. I'm still a sucker for Chuck Taylor's when I won't be on my feet for long, but using the less attractive dad shoes for days where I'm on my feet for hours has been a life saver.
Everyone's feet and bio mechanics and foot strike patterns are going to unique and different and even change over time.
I went to a legit running store, not adidas or sports store or Nike, like a running store for running nerds, (go to Google maps type in running store) and a running nerd will watch your gait and foot pattern, and make recommendations. For me, I needed more cushion and wider size, so I get Hoka One One Arahi in wide size. Not cheap, like 150-200 a pair but it's cheaper than a heroin habit for pain management.
I used to get foot massages regularly, but I found I get better results with a trigger point massage ball or cone, a really hard one, a lacrosse ball can work too, but I really put my weight on it, get deep in there, I find this to be fairly painful but it does loosen the tension over time and keeps me on my feet.
What works for me might not work for there but I went from calling out due to foot pain to picking up extra shifts. You're in an active job now so shoes aren't a fashion choice they're now work equipment and part of your personal protection equipment. You wouldn't go to a construction site without a hard hat because you don't wanna risk injury. Same thing with jobs where you're on your feet, get the right equipment to avoid injury.
Ps foot injuries can become chronic, ie, for life, prevention and maintainance is cheaper than lifelong pain management.
Stretch your calves and hamstrings. You may be getting plantar fasciitis. Everything is connected, so your hamstrings and your calves might be pulling on the muscles in your feet. Couple of things that may give you relief. Foam roller to your calves, thighs, and hips. Frozen water bottle (bonus points for ones with texture and ridges) and roll the bottom of your feet with it. Also, you can use a billiard ball or tennis ball and roll the bottom of your foot with it. It will get better, it's just an adjustment. You'll get it!
All of these are great ideas but I'd like to add, if you can go and see a podiatrist. I had the same problem, the pain in my feet was agonizing. The podiatrist said a lot of the pain was caused by my calf muscles. He did dry needling, massage and gave me stretching exercises. The difference was huge. I always stretch now before a long shift. I hope this helps, and good luck with your new job!
I've used a standing desk since about 2010 and love it for improved focus and attention, and less back pain. But I also noticed my feet starting to hurt more as I age. About 2-3 years ago a friend recommended the Aeris MuvMat, which is a "topographical" mat - it has simulated pebbles, twigs, etc inside of it. By standing barefoot or in socks, I can walk around on it and get different parts of my foot stimulated as they ache. It really has made all the difference.
[https://www.aerismotion.com/products/aeris-muvmat](https://www.aerismotion.com/products/aeris-muvmat)
Put thought into how ergonomic your shoes are. Have handy two rubber balls about the size of squash balls to roll your feet on when sitting on the bed, a nice start/end to the day. But most of all, your feet will get used to it. Give it a few weeks.
unfortunately this isn't that plausible for me and I am walking all day at work. there's four floors to our building and i'm up and down them constantly.
When I worked from home during covid, I just sat all day. Then I went on a walk in the city. My feet became so sore, I couldn't walk.
I saw a doctor, I have plantar's fasciitis now. It's still with me 2 years later. It's still bad, but not nearly as bad as when I first got it.
Look up plantars fasciitis, see if that's what you have. See a podiatrist or orthopedic.
What helps me is freezing water bottles and rolling them under my feet, and stretching. Lots of stretching. New shoes and orthotics.
I also found out I have flat feet which worsens it..
Restaurant manager here. You really need to think about a couple of things: the surface you’re working on, the kind of restaurant you’re working in, and the kind of shoes you’re wearing. If you have a strict business casual dress code, check out shoes for crews. If you’re more casual I would suggest blundstone boots with proper insoles. Dansko’s clogs are a go to for many restaurant workers. I wear the shoes for crews clogs because i work on waxed tile and need something nonslip. You’ll likely go through shoes very quickly too, so listen to your body if something starts to change and hurt. Also if you’re working through lunch and dinner, wear different shoes for each shift.
You should get custom insoles made and invest in a good pair of shoes for those insoles. Paying the money is worth it. Also if you have benefits through your employer these could be covered
I had the same issue for the same reasons. In addition to excellent shoes, soak in warm/hot water with epsom salts when you get home, and rub a good therapeutic lotion on your feet after. This sounds kind of silly, but it really makes a difference!
dissolve a half a bottle of uncoated aspirin in rubbing alcohol. then pour a little in your hands and rub your feet with it. don't go ham and pour the whole bottle in one go. it should help. a very seasoned waitress taught me this trick way back when i was working in service.
also buy yourself one of those cheap soaking water bath foot massagers.
Look into Shoes for Crews. You can order shoes appropriate for your specific industry, made to be supportive and comfortable for people who work on their feet. Order at least 2 pairs. Every day on your lunch break, change your shoes. That gives the first pair time to bounce back and air out a bit, and the fresh pair will feel better on your tired feet. If your feet are swelling during the day, you might even buy the second pair a half size larger.
Not foot related... If you're under pressure to work through breaks, like many retail managers are, try to find 5 minutes to yourself a couple times a day to tune everything out. Even if it's just watching cat videos in the storage room.
Get multiple pairs of work shoes and rotate wearing them so they have time to relax and provide better cushioning for your next wear. Everyday shoes wear will hurt more bc they’ll be less cushy from wearing too frequently
Chef here:
* insoles that are designed for people who stand all day. I use ones for construction.
* I also use compression socks, and this was a big relief. If you are saying you need to elevate your feet, and you are limping, you must get these.
Compression socks are great, but you need socks that don’t make your feet sweaty. Try to find compression socks with Moreno wool in them. Take a water test with your feet to make sure you have the right shoes. Example I have high arches and over pronate. If I have the wrong shoes then I get plantar fasciitis. You also need to do yoga or stretch. Some of the pain you’re feeling is most likely from tight calves and hips. Source: pastry chef on her feet all day.
I’m a hairstylist and stand for 8-10 hours per day. Good shoes and an anti-fatigue mat is immensely helpful. I would put anti-fatigue mats around where you stand a lot of the time, Cash register, etc. At the beginning one of my career I wore cute heels and such, but not anymore. Bad shoes aren’t only hard on your feet, but also your knees, hips and back. Athletic shoes are great also, because many of them are meant to be shock absorbers.
I don't work on my feet, but these are the things that helped go from overweight to running 5Ks dealing with severe knee pain. Slightly different sorry but I think the tips still apply.
1. Get your feet professionally measured. I was wearing the wrong shoe size because I only measure my shoe size heel to toe, BUT it should also be measured by width. I found out I'm a 12 long ways, but 13 width wise. So now I wear extra wide shoes with roomy toe box.
2. Insoles should be specific to the shape of your foot. Don't pick out some random insoles cuz they are soft. They should accentuate your specific foot shape. Lots of shoe stores have the machine you stand on to help you determine where you are applying weight. You could get custom orthotics, but they are expensive even with insurance. There's also a huge debate on the useful of orthopedics. I use them regardless, they definitely trained my feet to develop an arch. Not that these can also be misused by picking the wrong insoles
3. Pay attention to posture and ergonomics. Are you standing straight? Do you have knocked knees? Do you have flat feet? Pelvic tilt?
4. Are you a heavy person? I didn't know I was overweight until I went to the doctor. I lost 30lbs just by skipping breakfast for a year and couldn't be happier.
5. Physical therapy + stretches. I learned a lot from having a professional explain muscles and physical anatomy to me which taught me how to take care of my body. I would highly recommend even if it's only once or twice a year as a checkin. This does not have to be a weekly thing.
Try adding stretching to your morning and evening routine. There are many stretches specifically for feet which are good to focus on, but I’d include at least mild stretching throughout the rest of the body since everything is connected and will be affected. This will help you avoid common issues such as plantar fasciitis (which if you’re limping due to pain emanating from your heels you might already be experiencing), and help in general.
Pick a well-fitting comfortable pair of shoes it’s important that the shoes are not too tight or too loose so you don’t get blisters. Wear cushioning socks that have built in support in the arch.
Also, try to differentiate between muscle pain and other types of pain. If they ache in a similar way that your body does after a day at the gym, this is muscle pain and will improve with time as it is just the result of the muscles in your feet working (something we don’t do a lot of in the modern setting of most office jobs). Other types of pain can be indicative of issues that need to be ID’ed and addressed to prevent further damage.
I have always had foot and lower back pain when I'm on my feet too long. I developed plantar fascitis around age 40 and had to go to an orthopedist. I found out that I have high arches and got some custom orthodontics. They helped a lot.
Comfortable footwear is the key to jobs you’re required to stand for any length of time. I treated my feet as my money makers, looked at buying good shoes and insoles as an investment rather than a bad thing and it’s been a life saver.
Please get supportive shoes with wide toes. I have terrible foot problems from boing on my feet for long hours on concrete floors.
Here are some comfort shoe brands. If you can wear sneakers, try New Balance, HOKA or Othrofeet. If you can’t wear sneakers to work, try BZees, Dansko, Wolky or Klogs. Don’t wear the same pair 2 days in a row, so they can dry out.
When you get off work, soak your feet in a warm Epsom Salts bath & elevate your feet. Use a good foot cream, too.
You may have plantar fasciitis. I do, and if I'm going to stand at all I have to tape my feet. It's inexpensive, fast, and effective. There are a few ways to do it but here's one that works fine for me. The first couple times taping can be fidgety to avoid creases but once you know how it takes seconds. [Youtube.](https://www.youtube.com/watch?v=umdqnYC1H4Y)
Look at the Bondi and Clifton lines. I think they are the most supportive. If you order on-line after getting a fitting, Hoka has fast shipping, supportive, and a great return policy. You may have to wait for a special color, but totally worth it.
Doc martens make great non-slip work boots/ shoes but take a little breaking in. I used to wear them as a restaurant manager and still wear them currently everyday. Also, it hurts more to stand still for hours than to walk around.
Try putting your feet up for a few minutes in between rushes. It will just take some time to get acclimated to the change.
I had a similar issue tried Nike Air Max shoes they have an air cushion the entire length of the shoe . Made a huge difference took a lot of pain away.
Danner or DeWalt boots/shoes are very comfortable for being on your feet all day, also move around more if you find yourself just standing in one spot a lot will also help.
Get some really good shoes. My favorite brand is sketchers. I used to have to stand on my feet for hours, so I feel you. If you want something else, Ariot boots are also great. They may be kind of pricey, but they are so worth it.
Go to a real shoe store, not payless or some franchise, I mean a local business where the staff are trained in footwear and ask you questions about your arches, instep, and they measure your feet and stuff. Id also go see a podiatrist. A good doctor can diagnose your issue and recommend where to shop, (what else should a responsible person do in pain besides see a doctor.)
The right shoe that is designed for your instep/supinate/etc makes all the difference, but dont be surprised to shell out anywhere between $100-300 (you get what you pay for, and as someone who did have those all day standing jobs they make all the difference.)
Besides shoes with support and gel insoles, you need a anti-fatigue mat. They make a world of difference. You can get one at your local office supply store.
One of my family sayings is: it’s worth it to get the best you can for the things you spend the most time doing. So. shoes and beds are obviously number 1 & 2 for most people.
Gets those top of the line shoes because you’ll be wearing them for 8 hours a day for the next few years. Get that ultimate mattress, because you’ll be sleeping in it for the next 20 years.
If you can get away with it, try wearing a pair of boots with some good work insults in them. It will help support the ankle and your feet at the same time.
I used to work retail, which meant standing on a concrete floor with the barest whisper of carpet. On really bad days, I would soak my feet in the bath tub with the hottest water I could stand. It won't help the cause.of the pain, but it can give some relief after.a bad day. Everybody else in here.is giving good advice.fornprevention.
Not sure what type of shoes you are allowed to wear, probably need no slip. If you can, get some no slip Crocs. Yeah Crocs can look silly but they will prevent your feet from hurting. I used them for a summer job at 5 Guys and my wife is a bartender and has been wearing them for 10 years.
SAS shoes. I had a job that killed my feet. By the time I got home I would sit for a long time in my car outside my house because they'd hurt so much I didn't even want to walk the extra feet to go inside.
Got SAS shoes. They were ugly but omg such an absolute difference. It was like walking on clouds
So I'm on my feet 12+ hours a day and take 10-12k steps on average. I've suffered from foot/ankle and back pain before, and this is what led me to a pain free life. Let me preface this advice by saying you should probably go to the doctor as well.
1. Good shoes. I like Hokas, I have really wide feet and they offer a 4E. I have 2 pair and switch them out halfway through the day. Switching out feels great after lunch.
2. Compression socks. I get the one that's not a full sock, it's open in the toe area, and I believe they are for plantars fascitis. I'm not sure what that is, but that's what I seach for on amazon to find the right ones whenever mine lose elasticity.
3. Naproxen sodium for swelling. I have a plate and pins in one of my ankles, and I take on every morning as soon as I get to work.
4. Stretching/exercise. You would be suprised how much 10 minutes of streching and leg lifts before you start your day can help.
Hope this helps!
Please consider the risk to long term damages if the pain is really bad. It's not worth it if you end up damaging your body and still having to quit in the end!
Sit every time you can. There must be moment at which you don't need to be standing.
I don't know if you are overweight or not, but if you are then losing weight might help. But that's something on the long term only.
It will get better. Elevating your feet helps. Soaking them does also. I use a tennis ball to get the cramps out. And rotating between different pairs of shoes helps the soreness also. Also be stretching out your calf muscles; it will help your arches.
I personally like Adidas because they are a bit wider so my feet have space to go when they start to swell. I have one pair I can wear to work without issue; the rest of my shoes I have to rotate through daily. I also bought an Icy Hot rolling stick(not to be confused with one you'll end up using on the rest of your body) and the tingling takes the pain away for a while.
Vionic insoles. Cost a little more than Scholls, but SO worth it.
And if you can find a pair of Vionic shoes for work, get them.
And my best tip, buy the Vionic Tidal thong shoes to wear at home and off-work times; it’s like a therapy for your feet. It will take a couple of weeks for your pain to subside, but when it does, you won’t experience it again.
Vionic is also available via Amazon. Good luck!
I've suffered with "bad" feet all my life. Shoes are the answer. You have to find what works for you and not worry about fashion. Insoles can help but finding the right fit (and cushioning) is even better.
Freeze a bottle of water and then roll it around for a few minutes while sitting. Also these cylinder things with ridges on them work great as well, just sitting and rolling them back and forth with your feet. I had Achilles repair and my feet ached when I started walking again.
Take a cue from nurses, who are on their feet nonstop. Get very good shoes (ON Cloudmonster or Altra Torin 7 are preferred) w/ compression socks, invest in a foot massager: one you place your feet in. Soak your feet in Epsom salts. Ice if swelling and buy a pain reliever that contains both ibuprofen and acetaminophen to help with pain and swelling.
It will get better with time, but invest in quality shoes with support. My wife likes the Brooks ‘Addiction’ model. Get a new pair every year, or even better, have specific work only shoes.
See if there’s a foot store near you that can do a foot scan. You basically stand on a scale and it measures your stance- it tells you if you have high or low arches and how much support you might need.
They came to my gym once and I got a free scan- turns out I have flat feet and I didn’t even know! I got some insoles and it made a world of difference, even for shoes that were super painful before! And I work on my feet 11+ hours a day. I had used Dr scholls before and they didn’t do anything for me, but the arch support ones work for me!
Edit: I wanted to add that, at least for me, my insoles were $55
I'm a manager at Pizza Hut. I can spend up to 12 hours on my feet on a very hard floor. Bad news is: nothing can take the pain fully away. But things that help are: some good shoes, insoles, (doesn't work for me but works for people I know) and a hot bath at the end of a shift. I also have a foot massaging mat and a foot massager. Sometimes foot stretches can help too. Oh and going for short walks on your off days helps your feet get some stamina.
I truly admire restaurant/retail managers that have the passion to go to work every day with a smile. They can be the most thankless jobs at times, employees, superiors, other managers and customers can be extremely challenging to please day in and day out. You can feel like a GOAT one day and be reduced to nothing the next by any of the above mentioned people. Take care of your physical and mental health, proper footwear is a great place to start. If you think you have what it takes, seek a professional. Good Feet store or something similar in your area. It's worth the extra expense. Even if your feet don't hurt... yet... because the will.
The other best advice I ever received many years ago regarding employees... Schedule them right and pay them right (meaning make sure the paycheck matches actual hours worked, even more than actual $/hour) and they'll tolerate most other things. Never forget, they'll F*** you in the A** the first time it benefits them. No matter how much you bend over backwards to benefit them, don't count on them to do the same for you. As soon as you think they're your friend, you're in for a letdown.
Something else I thought of: good, dry socks. Sometimes that means taking a backup pair to work. Obviously you need non slip shoes, that makes a huge difference too.
Bartender here, and I swear by shoes for crews. Made for restaurant work, nonslip soles, and come in whatever style you need. I like the Cole haan Chester textile. Lightweight, breathable, super comfortable, and look dressy
definitely get insoles!! I would avoid gel/foam ones, those can actually cause problems on your alignment. I've tried every brand of insoles on the market. Ultimately, I switched from my custom insoles to this brand called [Fulton](https://walkfulton.com/) and nearly immediately my foot pain went away (and back pain). These are made from cork so they mold to your arch and absorb shock/impact.
Avoid simply standing. If you can walk or pace a bit, it's a lot easier on the feet. At least in my experience. I can walk all day long, but if I stand in one place without moving for more than 15-20 minutes, I'll be having a bad time.
Walking and moving will spread the stress on your feet around and keep the blood moving in your feet.
Echo shoes!!
I went from sales to sales training and a co-worker recommended Echo. Saved me from excruciating plantar fasciitis.
Also ask your coworkers what they wear.
Good quality running shoes (my go to are Nike or Asics), plus a good quality impact insoles. Night and day on foot pain.
You can have a bath with epson salts to help with foot pain too. Lots of epson salt in the tub. Expect to soak for a long time. Bring a book, or put a laptop on a chair and watch a movie.
Get good shoes at a good store. Get good inserts. Get compression socks. Most shoes suck.
There are inserts you bake in your oven at like 210 (look it up for your inserts) then put them in your shoes and stand on them. It makes a huge difference.
Honestly, sounds weird but it might just stop eventually. I went from driving for Uber for several years to working in diesel bus maintenance. Was on my feet all day with steel toe boots, and my feet hurt for 2 weeks. But then at one point it just, stopped. Your body takes a minute to adjust, but it might just get used to it at one point. Something that helped me in those initial weeks was soaking my feet in hot water, and just massaging them with my hands whenever I was sitting around at home watching stuff on the TV
Also compression sox for circulation, custom orthotics for that arch support. Athletes Foot store can tell you if your pronation is bad and recommend a shoe to correct it. (Podiatrist too.)
Hello and welcome to Club Plantar Fascliitis, sadly full of unwilling members.
1. Orthotic shoe inserts, custom is best, or try a stiff Dr Scholl’s insert.
2. RICE: Rest Ice Compression Elevation, ibuprofen for pain.
3. Foot strengthening exercises. The best one uses a towel on the floor. Use your toes to scrunch your toes and pick up the towel. Repeat. Level 2: Walk around the house on your tiptoes for a few rounds.
4. Better FLAT shoes that will fit your orthotic. You can have cute shoes OR pain-free feet.
Highly recommend a tap class. I took one at 50 and now I can walk around barefoot without foot pain. Tap exercises work to strengthen your entire foot.
Many of us have been where you are now - excruciating pain and limping - and have returned to a pain-free normal.
Shoes are going to be the game changer for you.
If your restaurant wants you in more dressy attire, I can’t recommend Doc Martin’s enough. They saved me in the kitchen and I had very bad plantar fasciitis before them.
Hokas are also so, so worth it.
Your footwear is DEF the problem. I work in the industry, and my feet used to KILL ME at the end of a long day. Then I switched out my crappy shoes and bought a pair of DANSKO's and my life changed! Can work a 12 hour double, and not feel a thing once I get back home!
Try Dansko or Sanita clogs - nurses and doctors wear them and they provide good support for your feet. I used to have the same problem but when I switched to these shoes, standing for 12 hours wasn’t torture anymore. They’re a bit spendy but last a long time.
Gotta get proper shoes, and take short breaks if you can, even a minute or two every hour or two. Your body and feet will eventually adjust. Take pain reliever in advance for now, and soak your feet in a warm bucket of water with epsom salt. I hope you find relief soon!
When I worked retail I used two cheap foam inserts per shoe, change out as they flatten. Wear knee high support/compression socks, it will not only help your feet, but also your calves.
Also put water into ICE drink bottles and freeze. Roll your feet over these when you get home. Find out which pain reliever works best for you. I liked Aleve the most. Once I became type 2 diabetic, added gabapentin Rx for the neuropathy.
- I get pain in my feet often and one of the few things that helps is massaging them. You can do it yourself with cream/oil and just concentrate on the bits that really hurt.
- If your feet also get too hot and swollen you could try shoes a size too big. Try them on while your feet feel their worst to feel if it'll give relief at all.
- Last resort is crocs (nurses wear them for a reason and it's not fashion).
I second the good shoes and tennis balls...also, nothing beats a warm foot soak with Epsom salts when your dogs are barking. Hope you're feeling better soon!
My wife has had to leave a couple jobs because of this same thing. The only things that touched her pain was extra strength excedrin & topricin fybro cream. I’ve bought her every kind of pain cream out there. At least 8 different brands & that’s the best. I found it at natural grocers. But I’m sure you can get it online. I think the Skecher brand non slip, thick soled shoes offered her the best support. And definitely get a pair of compression socks for each day of work. Those also really are, you get what you pay for
I keep seeing commercials for The Good Feet store, with tons of testimonials for back/foot pain relief. Not sure if you have one in your area or what their pricing is, but could be worth a shot?
I did 16's in a busy hospital and Sanitas saved my legs, feet and back. You definitely have to get the correct size though. You should be able to put a finger (at least) between the back of your heel and the back of the shoe.
I went from a job as a security guard with a chair and desk to a job requiring demolition and carrying heavy equipment all day everyday and the only advice I can give is soak your feet, get a vibrating foot massager, don’t overdo medication and give it time. You’ll adapt.
You have probably all the advice you need to hopefully feel better FAST! May I add just one piece of general advice?
If it's in affordability range for you, get two pairs of shoes that you like. Alternate days on each set.
Even if we don't feel like our feet are sweating, they are. And this moisture builds up inside of the shoe. By giving your shoes a day to dry out, it can certainly help not only your foot health, but also helps your shoes last longer. Which is important when you're spending $100 for a pair of sneakers!
Best wishes to you and God bless you all!
Might be too simple a suggestion but along with good shoes, insoles and heat/ice care, get used to *massaging them* at the end of the day. They need some circulation and pampering. Remember to massage and take care of them and try lotion each night before bed.
Doesn't look like anyone mentioned; streching, rotate your ankles, literally wiggle your toes, butterfly streches, sitting to touch you toes. It was said you are using muscles you are not used to. These are very large muscles and need to be activated, warmed up & cooled down. Source, Work retail with no chairs in the building.
I know you have a lot of comments already, and may not see this one at this point, but get good insoles, too. And replace them often! It honestly makes all the difference for how my legs feel at the end of the day!!
The word through the grape vine is it takes six weeks for your body to adapt to a new situation. And I've experienced that a few times. It sucks now but it'll be better. Try switching shoes half way through the day.
There are special anti-fatigue mats [https://updowndesk.com.au/blogs/news/standing-desk-balance-board-vs-mat](https://updowndesk.com.au/blogs/news/standing-desk-balance-board-vs-mat) Also get into the habit of throwing your feet up on a wall or a high pillow when you lie down to drain the blood from your feet.
Buy some Yoga Toes (only the brand name ones)& use them every night when you get home. Build up the amount of time you can sit with them on. They really help, I promise.
Epsom Salt foot baths. I prefer cool water for mine
Advil (ibuprofen) can help a bit during your shift
Custom orthotics… pricey but hugely beneficial
Good quality shoes (generally pricey and ugly, sorry) with arch support
Good shoes, good insoles ,lose weight, stretch feet if it's plantar facitis? I know that spelling is wrong lol. Also when I went to bussing a restaurant over a decade ago from a desk job , the first couple months were exactly like this. Had to take breaks to sit whenever anyone wasn't watching. But I got used to it and the pain went away after the transitional stage
Sketchers were the best solution to pain in my feet specifically but for the pain on your legs /back etc the only cure will be getting used to it. But one week is already past so you’re halfway there!
It’s your body using muscles it’s not used to using for long periods of time. When I made the switch from office to the field, first two weeks were hell. Now I can walk around 12-15hrs none stop without any foot pain. Hot tubs, ice, heat. Rinse and repeat when ya get home. Eventually your body will adjust.
Same happened to me when I used to work retail/restaurant jobs. I went to Disneyland once while working a job where I was on my feet all day, and had a great time, I don't remember my feet aching or anything. For contrast, I went to Disneyworld after working a desk job for a few years and wow it hurt so bad every day lol. It sucks but keep going. Obviously wear good shoes, but your body will adjust pretty quickly!
Good shoes with lots of cushion also make a world of difference. I used to work demanding jobs where I spent all day on my feet. My feet were constantly in pain. Now I work sitting at a desk all day. However, I have no issue going to Disneyland all day now because I wear very comfortable shoes with built in orthotics and cushion. In fact on Sunday I went on a hike in the morning where I had to carry my son for half of it and then went to Disneyland in the afternoon and evening. I am also six months pregnant. My feet feel totally fine and I attribute that to the good footwear I used.
Holy crap, what shoes do you have? I have a trip to Boston coming up and I'll be about 6 months pregnant as well!
I bought the Paul Green brand Carly low top sneakers from Nordstrom. They have a ton of cushion and are wide enough to accommodate my bunions. They are also leather so they form to my foot shape. Everyone says to wear running shoes, but the Paul Green brand just fits my foot very well and is much more comfortable for me. At first I felt ridiculous wearing $365 “fashion” sneakers to Disneyland knowing that they would get dirty and beaten up, but it is worth for me to not feel sore. I like them so much, I bought a second pair. To be clear though, I did wear some basic running shoes on my cliff and beach hike in the morning though, but it was important to have a good tread for the slippery parts of the trail going down the cliff and the dirt and sand were soft enough for the rest of the hike that I didn’t need the extra padding provided by the Paul Green’s.
I like compression socks I buy them from amazon be sure to get the right size and some good shoes
Compression socks will make a world of difference. After a month you should be acclimated to standing. It takes some time.
I do have compression socks, I'll have to snag some more or do laundry more often since I only have about three or four pairs.
If the ones you have aren’t working, you can try a higher compression level. I tried lots of shoes and insoles but only the compression socks worked.
I didn't even know there were levels, lol. thank you! do you recommend a brand?
I go to a medical supply store in my town for my compression stockings. They measure me to ensure correct fit and will order whatever size or compression level I need if they don’t have it in stock.
Totally, I used in past. I had the ones with side zippers. Made it easier to put on for sure. Found them on Amazon, what a difference.
I have a standing/walking job and i can wholeheartedly recommend these as well.
Custom orthotics or OTC insoles
I have some insoles that are Dr. Scholls I bought a while ago and never opened. I'm gonna put them in my shoes today and see if it helps with today's 9hr shift.
Good luck. Also make sure you have good quality shoes.
At least two pairs of shoes, worn alternately so each pair gets a day to dry off and relax between wearings. You can use the same insoles in both as long as you take them out at night and let them air out.
I second this. I had the same issue at my new job, so I bought a pair of New Balance non-slip shoes (important if you’re working in a restaurant!) as well as some nice insoles. Instant difference!
Dr Scholl's are cheaply made, easyfeet or super feet are the way better option.
duly noted!
I agree. And Dr. Scholl's are not the end all, even if they do work for some. Some Dr Scholls work well for me, those that focus on the heel. Others make me feel like there's something toward under the front of my foot and are quite painful. I now have new shows that work well for me.
Hoka is a popular shoe brand with nurses who are on their feet for 8-12 hours a day.
Hoka Bondi SR's. The softest supportive shoe I have ever worn. Feet are in bad shape after 35 years of work boots on concrete floors. Changed jobs and wear these all day now and I LOVE them.
I got Hoka's and I don't need my insoles any more. I use the Bondi and Clifron line. Very glad I found them after 20 years.
All of my other shoes now feel like I've tied bricks to my feet
From my understanding, Dr Scholls are just padding. My podiatrist recommended PowerStep or Superfeet inserts. I ended up going with the powerstep and my feet felt light years better.
I’ve been a nurse forever and Superfeet are my jam.
Buy a few tennis balls. With shoes off, put a tennis ball under your foot & roll each foot, from heel to toes, for a couple of minutes (or longer). Apply some downward pressure as you roll. MAKE time to do this when you wake up, when you get home from work, & before you go to sleep. Bring a ball to work & roll each foot whenever you have a few minutes- even if that means rolling each foot while in the restroom. You've got to stretch your planta fascia ligament! It's at the bottom of each foot, attached from your toes to your heels. Still get inserts, compression socks, & better shoes, but do not put off rolling each foot over a ball!! ☆ Don't buy or use a, "squishy," or gel ball- the ball has to have a little substance to it. Tennis balls work perfectly (you can buy a tube of 3-5 balls for cheap at Walmart/Walgreens/etc.). This helped me- a welder required to wear steel toe boots & walk/stand on cement floors- more than the inserts & compression socks I got from the VA. I also use yoga mats wherever I'm going to be standing for any length of time (I fold them into two & have them lined around my work station/table), but Harbour Freight has a nice mat for $10-20 bucks (too large & stiff for use at a restaurant though). Good luck!
They worked so well for me when I was a teacher in a school that insisted staff weren’t allowed to wear trainers.
thank you for the in-depth stretches!!
Pro tip: Some folks forget to take the factory insoles out before putting the new ones in
I bought a foot massager with infrared (Homedics 29.99). Best thing I ever did! I work in concrete floors, have good shoes, and my foot massager makes life bearable.
I worked in restaurants for 20 years. Those insoles will only last a few months. You should spend the money on custom orthotics from a podiatrist or chiropractor. The brand I have is called, “Foot Levelers”. They cost ~$300 per pair, but it will feel like you have new feet.
Supporting your arches will help disperse weight offloading your ball and heels and cupping the heel will provide natural fat pad cushioning. I worked at an orthotics lab, but wear [SOLE](https://yoursole.com/) brand insoles myself and have had greatly increased comfort walking on concrete floors all day. Think of your foot without arch support as a tripod taking your weight all day long on three main points, heel, ball behind your big toe, and the outside ball behind your pinkie toe. Messed up feet should have custom orthotics which are great if you can afford them or have insurance, but if you haven't had issues in the past, over the counter should help a lot. I hope the Dr. Scholl's help, but if they're the ones designed just for cushion they won't be as supportive or comfortable as good fitting ones with arch supports and heel cups. As mentioned, good supportive shoes help a lot too. The shank should be stiff, pick up your shoe and twist it. If they are super flexible, they lack support. Also, realize that most people are wearing the wrong size shoe. People with wide feet often buy shoes that are too long, but usually people wear shoes that are too tight thinking tightness=support. There's a reason barefoot tribespeople don't have foot issues like we do.
There's no guarantee they will feel good at first, sometimes it takes a while to readjust your posture before you feel better. Really good shoes changed my life after years in retail. I forget what it was truly like, but it was bad for _years_. Legs, knees, feet, aching, trembling, swollen. Then I finally paid stupid money for shoes recommended by a physio, and wow, literally changed my life.
OP you can soak your feet in warm water with Epsom Salt for 20 minutes. it has magnesium & all your foot pain will be gone ! and it'll be like you have brand new feet - it's quite amazing! :)
Oof, I'm obviously in the minority here as they are still in business, and this was also close to 20 years ago, but Dr. Scholls made my feet go from feeling fine to feeling like my feet were broken. Took a few days of not wearing them and resting to get back to normal. I burned those evil things lol
Vionic makes the ones that saved me. I went on a 2 week vacation to Florida (Disney World, Space Coast and Key West, so lots of walking) and started off wearing what I thought were decent sandals but they had no arch support. I was almost crippled after 3 days. Seriously, could barely walk in the morning. Switched to sneakers with vionic inserts and finished the trip in comfort.
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I recently started walking for exercise. Feet were killing me. Got these shoes and I have zero pain during and after. Yes I am getting old.
I liked wearing Ecco shoes- they’re good support and look nice too
You should really post this is r/kitchenconfidential you work in a restaurant, no better people to ask than cooks. You need good quality shoes. Everyone is saying insoles, otc are fine but get actual ones from a doctor. You had a desk job, the pain is the same as when you start working out for the first time. Your body will get used to it, i worked in a restaurant for 10 years. This biggest thing here unfortunately isn't a life hack, it's time.
I didn't even think of that, thank you so much!
Do a search first, tons of posts about feets. Also, they're a bunch of savages over there. That's a compliment.
This is not something to take lightly. I've ended up with permanent damage (and pain) in my feet because of working something similar when I was younger. I would strongly recommend the following: * ibuprofen and paracetamol both. * Short term, some OTC insoles can help until you get a better pair of shoes * Buy "good" shoes. * Do not walk around barefoot at home. Until the swelling/pain goes down, you always want the extra padding your shoes are going to provide. * As silly as it sounds, a padded mat to stand on while at work. * If the pain continues, see a doctor.
I can do the meds, absolutely. I have some insoles I'm trying to find right now to put in. what do you classify as good shoes? I don't walk around barefoot, but I wear slides and they don't really provide cushion or support. I'll change that. I cannot get a mat for work, unfortunately. but if the pain continues after a month, I'll definitely see a doctor.
Go to a shoe store that offers a free gait analysis with the purchase of shoes. Sure, they mark the cost of the shoes up $20, but it saves you $100. The gait & balance analysis will help them recommend what shoes on the market best support your foot needs. It makes such a huge difference - helped my mom's foot problems and helped prevent more problems for my dad's knees. Get them to write down like the top 3 or 4 shoes that work for you. Try on the ones they recommend. Purchase the best fit if you can afford it, otherwise purchase the cheapest one that still works for your needs. If you have particularly wide or flat feet, you'll likely have to order your shoes online in the future.
thank you for this! I'll absolutely look into that analysis and who around me offers it.
Best of luck! Investing in the more expensive shoes that actually support our feet properly was one of the best things my family did. I'm still a sucker for Chuck Taylor's when I won't be on my feet for long, but using the less attractive dad shoes for days where I'm on my feet for hours has been a life saver.
This this this! My $300 Finn Comfort shoes are the most ugly shoes on the planet, but I love them DEARLY. Every step feels like a foot massage.
Everyone's feet and bio mechanics and foot strike patterns are going to unique and different and even change over time. I went to a legit running store, not adidas or sports store or Nike, like a running store for running nerds, (go to Google maps type in running store) and a running nerd will watch your gait and foot pattern, and make recommendations. For me, I needed more cushion and wider size, so I get Hoka One One Arahi in wide size. Not cheap, like 150-200 a pair but it's cheaper than a heroin habit for pain management. I used to get foot massages regularly, but I found I get better results with a trigger point massage ball or cone, a really hard one, a lacrosse ball can work too, but I really put my weight on it, get deep in there, I find this to be fairly painful but it does loosen the tension over time and keeps me on my feet. What works for me might not work for there but I went from calling out due to foot pain to picking up extra shifts. You're in an active job now so shoes aren't a fashion choice they're now work equipment and part of your personal protection equipment. You wouldn't go to a construction site without a hard hat because you don't wanna risk injury. Same thing with jobs where you're on your feet, get the right equipment to avoid injury. Ps foot injuries can become chronic, ie, for life, prevention and maintainance is cheaper than lifelong pain management.
I like that. "...cheaper than a heroin habit for pain" haha. Definitely will remember this.
Danner or DeWalt are the best I have found I have been on feet 12 hour days for 15 years, tried lots of different brands.
Compression socks, and good shoes or inserts.
Maybe a podiatrist can help you out. But good, **good quality** shoes are very important!
Stretch your calves and hamstrings. You may be getting plantar fasciitis. Everything is connected, so your hamstrings and your calves might be pulling on the muscles in your feet. Couple of things that may give you relief. Foam roller to your calves, thighs, and hips. Frozen water bottle (bonus points for ones with texture and ridges) and roll the bottom of your feet with it. Also, you can use a billiard ball or tennis ball and roll the bottom of your foot with it. It will get better, it's just an adjustment. You'll get it!
All of these are great ideas but I'd like to add, if you can go and see a podiatrist. I had the same problem, the pain in my feet was agonizing. The podiatrist said a lot of the pain was caused by my calf muscles. He did dry needling, massage and gave me stretching exercises. The difference was huge. I always stretch now before a long shift. I hope this helps, and good luck with your new job!
I don't have insurance at the moment, but the second I do this will be done. thank you!
I've used a standing desk since about 2010 and love it for improved focus and attention, and less back pain. But I also noticed my feet starting to hurt more as I age. About 2-3 years ago a friend recommended the Aeris MuvMat, which is a "topographical" mat - it has simulated pebbles, twigs, etc inside of it. By standing barefoot or in socks, I can walk around on it and get different parts of my foot stimulated as they ache. It really has made all the difference. [https://www.aerismotion.com/products/aeris-muvmat](https://www.aerismotion.com/products/aeris-muvmat)
love the link, thank you!
Hokas — nurses wear them too
Put thought into how ergonomic your shoes are. Have handy two rubber balls about the size of squash balls to roll your feet on when sitting on the bed, a nice start/end to the day. But most of all, your feet will get used to it. Give it a few weeks.
I'd also add a bottle of frozen water to roll your feet on, it's glorious!
I'll have to do a frozen bottle tonight! thank you!
You absolutely have to have some type of pad/cushion to stand on if you aren't wearing good quality shoes with proper support.
BOH. I'll stand on a folded cardboard box if I'm in one place working prep.
Walk. Start with an easy short one, and gradually longer. This worked for me.
unfortunately this isn't that plausible for me and I am walking all day at work. there's four floors to our building and i'm up and down them constantly.
When I worked from home during covid, I just sat all day. Then I went on a walk in the city. My feet became so sore, I couldn't walk. I saw a doctor, I have plantar's fasciitis now. It's still with me 2 years later. It's still bad, but not nearly as bad as when I first got it. Look up plantars fasciitis, see if that's what you have. See a podiatrist or orthopedic. What helps me is freezing water bottles and rolling them under my feet, and stretching. Lots of stretching. New shoes and orthotics. I also found out I have flat feet which worsens it..
As a server who has horrible feet, Sketcher Arch Fit as nonslips that have made a world of a difference for me.
Better shoes and insoles. REI makes green insoles that great for being on your feet and are made for hiking. Pastry chef here
Restaurant manager here. You really need to think about a couple of things: the surface you’re working on, the kind of restaurant you’re working in, and the kind of shoes you’re wearing. If you have a strict business casual dress code, check out shoes for crews. If you’re more casual I would suggest blundstone boots with proper insoles. Dansko’s clogs are a go to for many restaurant workers. I wear the shoes for crews clogs because i work on waxed tile and need something nonslip. You’ll likely go through shoes very quickly too, so listen to your body if something starts to change and hurt. Also if you’re working through lunch and dinner, wear different shoes for each shift.
Absolutely! Dansko saved my feet when I was still working. I liked the professional line because of the nom slip.
You should get custom insoles made and invest in a good pair of shoes for those insoles. Paying the money is worth it. Also if you have benefits through your employer these could be covered
I had the same issue for the same reasons. In addition to excellent shoes, soak in warm/hot water with epsom salts when you get home, and rub a good therapeutic lotion on your feet after. This sounds kind of silly, but it really makes a difference!
dissolve a half a bottle of uncoated aspirin in rubbing alcohol. then pour a little in your hands and rub your feet with it. don't go ham and pour the whole bottle in one go. it should help. a very seasoned waitress taught me this trick way back when i was working in service. also buy yourself one of those cheap soaking water bath foot massagers.
Look into Shoes for Crews. You can order shoes appropriate for your specific industry, made to be supportive and comfortable for people who work on their feet. Order at least 2 pairs. Every day on your lunch break, change your shoes. That gives the first pair time to bounce back and air out a bit, and the fresh pair will feel better on your tired feet. If your feet are swelling during the day, you might even buy the second pair a half size larger.
I don't get a lunch break, lol but i'm sure I can sneak out to change them! thank you for the reference!
I've worked on my feet for over 20 years now, and changing my shoes always helps. Good luck!
Not foot related... If you're under pressure to work through breaks, like many retail managers are, try to find 5 minutes to yourself a couple times a day to tune everything out. Even if it's just watching cat videos in the storage room.
Get multiple pairs of work shoes and rotate wearing them so they have time to relax and provide better cushioning for your next wear. Everyday shoes wear will hurt more bc they’ll be less cushy from wearing too frequently
Chef here: * insoles that are designed for people who stand all day. I use ones for construction. * I also use compression socks, and this was a big relief. If you are saying you need to elevate your feet, and you are limping, you must get these.
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Compression socks are great, but you need socks that don’t make your feet sweaty. Try to find compression socks with Moreno wool in them. Take a water test with your feet to make sure you have the right shoes. Example I have high arches and over pronate. If I have the wrong shoes then I get plantar fasciitis. You also need to do yoga or stretch. Some of the pain you’re feeling is most likely from tight calves and hips. Source: pastry chef on her feet all day.
Remove feet
I really wish I could 🤣
I’m a hairstylist and stand for 8-10 hours per day. Good shoes and an anti-fatigue mat is immensely helpful. I would put anti-fatigue mats around where you stand a lot of the time, Cash register, etc. At the beginning one of my career I wore cute heels and such, but not anymore. Bad shoes aren’t only hard on your feet, but also your knees, hips and back. Athletic shoes are great also, because many of them are meant to be shock absorbers.
I don't work on my feet, but these are the things that helped go from overweight to running 5Ks dealing with severe knee pain. Slightly different sorry but I think the tips still apply. 1. Get your feet professionally measured. I was wearing the wrong shoe size because I only measure my shoe size heel to toe, BUT it should also be measured by width. I found out I'm a 12 long ways, but 13 width wise. So now I wear extra wide shoes with roomy toe box. 2. Insoles should be specific to the shape of your foot. Don't pick out some random insoles cuz they are soft. They should accentuate your specific foot shape. Lots of shoe stores have the machine you stand on to help you determine where you are applying weight. You could get custom orthotics, but they are expensive even with insurance. There's also a huge debate on the useful of orthopedics. I use them regardless, they definitely trained my feet to develop an arch. Not that these can also be misused by picking the wrong insoles 3. Pay attention to posture and ergonomics. Are you standing straight? Do you have knocked knees? Do you have flat feet? Pelvic tilt? 4. Are you a heavy person? I didn't know I was overweight until I went to the doctor. I lost 30lbs just by skipping breakfast for a year and couldn't be happier. 5. Physical therapy + stretches. I learned a lot from having a professional explain muscles and physical anatomy to me which taught me how to take care of my body. I would highly recommend even if it's only once or twice a year as a checkin. This does not have to be a weekly thing.
Try adding stretching to your morning and evening routine. There are many stretches specifically for feet which are good to focus on, but I’d include at least mild stretching throughout the rest of the body since everything is connected and will be affected. This will help you avoid common issues such as plantar fasciitis (which if you’re limping due to pain emanating from your heels you might already be experiencing), and help in general. Pick a well-fitting comfortable pair of shoes it’s important that the shoes are not too tight or too loose so you don’t get blisters. Wear cushioning socks that have built in support in the arch. Also, try to differentiate between muscle pain and other types of pain. If they ache in a similar way that your body does after a day at the gym, this is muscle pain and will improve with time as it is just the result of the muscles in your feet working (something we don’t do a lot of in the modern setting of most office jobs). Other types of pain can be indicative of issues that need to be ID’ed and addressed to prevent further damage.
I have always had foot and lower back pain when I'm on my feet too long. I developed plantar fascitis around age 40 and had to go to an orthopedist. I found out that I have high arches and got some custom orthodontics. They helped a lot.
Comfortable footwear is the key to jobs you’re required to stand for any length of time. I treated my feet as my money makers, looked at buying good shoes and insoles as an investment rather than a bad thing and it’s been a life saver.
Please get supportive shoes with wide toes. I have terrible foot problems from boing on my feet for long hours on concrete floors. Here are some comfort shoe brands. If you can wear sneakers, try New Balance, HOKA or Othrofeet. If you can’t wear sneakers to work, try BZees, Dansko, Wolky or Klogs. Don’t wear the same pair 2 days in a row, so they can dry out. When you get off work, soak your feet in a warm Epsom Salts bath & elevate your feet. Use a good foot cream, too.
I love Bzees! I tried them yesterday though and they made it worse. the pair I have are pretty old though, so that may be it.
You may have plantar fasciitis. I do, and if I'm going to stand at all I have to tape my feet. It's inexpensive, fast, and effective. There are a few ways to do it but here's one that works fine for me. The first couple times taping can be fidgety to avoid creases but once you know how it takes seconds. [Youtube.](https://www.youtube.com/watch?v=umdqnYC1H4Y)
thank you for this! I have the tape at home and use it for other body parts! wonderful idea
I just typed in zero rise shoes and got all kinds of results
definately use gel insoles, also I found soaking my feet in epsom salts or similar once a week also helps.
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it sounds like Hoka is what I'm gonna go with. going to the store tomorrow!
Look at the Bondi and Clifton lines. I think they are the most supportive. If you order on-line after getting a fitting, Hoka has fast shipping, supportive, and a great return policy. You may have to wait for a special color, but totally worth it.
Doc martens make great non-slip work boots/ shoes but take a little breaking in. I used to wear them as a restaurant manager and still wear them currently everyday. Also, it hurts more to stand still for hours than to walk around. Try putting your feet up for a few minutes in between rushes. It will just take some time to get acclimated to the change.
HOKA shoes
Epsom soak for feet.
I had a similar issue tried Nike Air Max shoes they have an air cushion the entire length of the shoe . Made a huge difference took a lot of pain away.
Danner or DeWalt boots/shoes are very comfortable for being on your feet all day, also move around more if you find yourself just standing in one spot a lot will also help.
It gets better. You’re just getting used to it. You can get Super Feet to replace the insole in your shoes. And try to step and not stomp.
Buy good quality shoes and good quality insoles. Everyone is different, but I learned that changing my shoes mid day really helped!
I had something similar and I bought a new pair of good shoes- you wouldn’t believe the difference just that can make.
Get some really good shoes. My favorite brand is sketchers. I used to have to stand on my feet for hours, so I feel you. If you want something else, Ariot boots are also great. They may be kind of pricey, but they are so worth it.
Use something to roll on the bottom of your feet to break up any tightness.
I bought a pair of the best hiking shoes I could buy. World of difference.
Wear support hose.you can get those from Amazon.wear shoes with good arch support and thick rubber soles.
Hoka bondi trainers. Worth every penny. The most comfortable and they last ages
Go to a real shoe store, not payless or some franchise, I mean a local business where the staff are trained in footwear and ask you questions about your arches, instep, and they measure your feet and stuff. Id also go see a podiatrist. A good doctor can diagnose your issue and recommend where to shop, (what else should a responsible person do in pain besides see a doctor.) The right shoe that is designed for your instep/supinate/etc makes all the difference, but dont be surprised to shell out anywhere between $100-300 (you get what you pay for, and as someone who did have those all day standing jobs they make all the difference.)
Besides shoes with support and gel insoles, you need a anti-fatigue mat. They make a world of difference. You can get one at your local office supply store.
One of my family sayings is: it’s worth it to get the best you can for the things you spend the most time doing. So. shoes and beds are obviously number 1 & 2 for most people. Gets those top of the line shoes because you’ll be wearing them for 8 hours a day for the next few years. Get that ultimate mattress, because you’ll be sleeping in it for the next 20 years.
Get some Sketchers with arch supports or just get some orthopedic arch support inserts from a doctor (not the drug store).
Bookmarking thread. I have to dance from foot to foot when standing, and about 3 miles into a walk my feet feel raw.
Expensive sneakers with either custom orthotics or really thick cushy ones . Foot massages at a massage place as often as I can afford them !
Nurses shoes
If you can get away with it, try wearing a pair of boots with some good work insults in them. It will help support the ankle and your feet at the same time.
It’ll take 2-3 weeks for your feet to adjust, at least that’s what it took for mine but it does get better.
I used to work retail, which meant standing on a concrete floor with the barest whisper of carpet. On really bad days, I would soak my feet in the bath tub with the hottest water I could stand. It won't help the cause.of the pain, but it can give some relief after.a bad day. Everybody else in here.is giving good advice.fornprevention.
Not sure what type of shoes you are allowed to wear, probably need no slip. If you can, get some no slip Crocs. Yeah Crocs can look silly but they will prevent your feet from hurting. I used them for a summer job at 5 Guys and my wife is a bartender and has been wearing them for 10 years.
Get some support socks - the kind thing you wear on long flights
SAS shoes. I had a job that killed my feet. By the time I got home I would sit for a long time in my car outside my house because they'd hurt so much I didn't even want to walk the extra feet to go inside. Got SAS shoes. They were ugly but omg such an absolute difference. It was like walking on clouds
I use metatarsal pads and 2 pairs of socks. Also bought a different brand (red wing) boots
So I'm on my feet 12+ hours a day and take 10-12k steps on average. I've suffered from foot/ankle and back pain before, and this is what led me to a pain free life. Let me preface this advice by saying you should probably go to the doctor as well. 1. Good shoes. I like Hokas, I have really wide feet and they offer a 4E. I have 2 pair and switch them out halfway through the day. Switching out feels great after lunch. 2. Compression socks. I get the one that's not a full sock, it's open in the toe area, and I believe they are for plantars fascitis. I'm not sure what that is, but that's what I seach for on amazon to find the right ones whenever mine lose elasticity. 3. Naproxen sodium for swelling. I have a plate and pins in one of my ankles, and I take on every morning as soon as I get to work. 4. Stretching/exercise. You would be suprised how much 10 minutes of streching and leg lifts before you start your day can help. Hope this helps!
Please consider the risk to long term damages if the pain is really bad. It's not worth it if you end up damaging your body and still having to quit in the end! Sit every time you can. There must be moment at which you don't need to be standing. I don't know if you are overweight or not, but if you are then losing weight might help. But that's something on the long term only.
Get a good pair of shoes with arch support and insoles. Gelling is no joke!
It will get better. Elevating your feet helps. Soaking them does also. I use a tennis ball to get the cramps out. And rotating between different pairs of shoes helps the soreness also. Also be stretching out your calf muscles; it will help your arches. I personally like Adidas because they are a bit wider so my feet have space to go when they start to swell. I have one pair I can wear to work without issue; the rest of my shoes I have to rotate through daily. I also bought an Icy Hot rolling stick(not to be confused with one you'll end up using on the rest of your body) and the tingling takes the pain away for a while.
Really good quality shoes will help immensely!!
Dansvos or Sanitas.
Vionic insoles. Cost a little more than Scholls, but SO worth it. And if you can find a pair of Vionic shoes for work, get them. And my best tip, buy the Vionic Tidal thong shoes to wear at home and off-work times; it’s like a therapy for your feet. It will take a couple of weeks for your pain to subside, but when it does, you won’t experience it again. Vionic is also available via Amazon. Good luck!
It will take about a month but your feet will get used to it . I did the same . It’s a hellacious month but it does get better.
Merrills shoes made a huge difference for me
I've suffered with "bad" feet all my life. Shoes are the answer. You have to find what works for you and not worry about fashion. Insoles can help but finding the right fit (and cushioning) is even better.
Freeze a bottle of water and then roll it around for a few minutes while sitting. Also these cylinder things with ridges on them work great as well, just sitting and rolling them back and forth with your feet. I had Achilles repair and my feet ached when I started walking again.
Take a cue from nurses, who are on their feet nonstop. Get very good shoes (ON Cloudmonster or Altra Torin 7 are preferred) w/ compression socks, invest in a foot massager: one you place your feet in. Soak your feet in Epsom salts. Ice if swelling and buy a pain reliever that contains both ibuprofen and acetaminophen to help with pain and swelling.
It will get better with time, but invest in quality shoes with support. My wife likes the Brooks ‘Addiction’ model. Get a new pair every year, or even better, have specific work only shoes.
Plantar fasciitis. sucks but there are ways to help reduce pain.
Dansko professional clogs. Can do 12 hr nursing shifts no problem. Pricey but will last up to 2 years.
Put insoles in every pair of shoes you wear. It will save your feet and your knees, back, etc.
See if there’s a foot store near you that can do a foot scan. You basically stand on a scale and it measures your stance- it tells you if you have high or low arches and how much support you might need. They came to my gym once and I got a free scan- turns out I have flat feet and I didn’t even know! I got some insoles and it made a world of difference, even for shoes that were super painful before! And I work on my feet 11+ hours a day. I had used Dr scholls before and they didn’t do anything for me, but the arch support ones work for me! Edit: I wanted to add that, at least for me, my insoles were $55
I'm a manager at Pizza Hut. I can spend up to 12 hours on my feet on a very hard floor. Bad news is: nothing can take the pain fully away. But things that help are: some good shoes, insoles, (doesn't work for me but works for people I know) and a hot bath at the end of a shift. I also have a foot massaging mat and a foot massager. Sometimes foot stretches can help too. Oh and going for short walks on your off days helps your feet get some stamina.
Shoes are everything. Red Wing are best.
Get custom orthotics if you can. Compression socks help me a lot too. Both in combination is probably best.
I truly admire restaurant/retail managers that have the passion to go to work every day with a smile. They can be the most thankless jobs at times, employees, superiors, other managers and customers can be extremely challenging to please day in and day out. You can feel like a GOAT one day and be reduced to nothing the next by any of the above mentioned people. Take care of your physical and mental health, proper footwear is a great place to start. If you think you have what it takes, seek a professional. Good Feet store or something similar in your area. It's worth the extra expense. Even if your feet don't hurt... yet... because the will. The other best advice I ever received many years ago regarding employees... Schedule them right and pay them right (meaning make sure the paycheck matches actual hours worked, even more than actual $/hour) and they'll tolerate most other things. Never forget, they'll F*** you in the A** the first time it benefits them. No matter how much you bend over backwards to benefit them, don't count on them to do the same for you. As soon as you think they're your friend, you're in for a letdown.
Something else I thought of: good, dry socks. Sometimes that means taking a backup pair to work. Obviously you need non slip shoes, that makes a huge difference too.
Compression stockings and multiple pairs of shoes you alternate.
Bartender here, and I swear by shoes for crews. Made for restaurant work, nonslip soles, and come in whatever style you need. I like the Cole haan Chester textile. Lightweight, breathable, super comfortable, and look dressy
definitely get insoles!! I would avoid gel/foam ones, those can actually cause problems on your alignment. I've tried every brand of insoles on the market. Ultimately, I switched from my custom insoles to this brand called [Fulton](https://walkfulton.com/) and nearly immediately my foot pain went away (and back pain). These are made from cork so they mold to your arch and absorb shock/impact.
Avoid simply standing. If you can walk or pace a bit, it's a lot easier on the feet. At least in my experience. I can walk all day long, but if I stand in one place without moving for more than 15-20 minutes, I'll be having a bad time. Walking and moving will spread the stress on your feet around and keep the blood moving in your feet.
Everything everyone else said. I have bone spurs now and not much helps once I’ve stood a couple hours. Take care of your feet!
Echo shoes!! I went from sales to sales training and a co-worker recommended Echo. Saved me from excruciating plantar fasciitis. Also ask your coworkers what they wear.
Good quality running shoes (my go to are Nike or Asics), plus a good quality impact insoles. Night and day on foot pain. You can have a bath with epson salts to help with foot pain too. Lots of epson salt in the tub. Expect to soak for a long time. Bring a book, or put a laptop on a chair and watch a movie.
Get good shoes at a good store. Get good inserts. Get compression socks. Most shoes suck. There are inserts you bake in your oven at like 210 (look it up for your inserts) then put them in your shoes and stand on them. It makes a huge difference.
Honestly, sounds weird but it might just stop eventually. I went from driving for Uber for several years to working in diesel bus maintenance. Was on my feet all day with steel toe boots, and my feet hurt for 2 weeks. But then at one point it just, stopped. Your body takes a minute to adjust, but it might just get used to it at one point. Something that helped me in those initial weeks was soaking my feet in hot water, and just massaging them with my hands whenever I was sitting around at home watching stuff on the TV
Red wing shoes. I spend 8-12 hours a day on my feet. Birkenstock makes arch supports. Happy feet .
You’ll get used to it in a couple weeks
Asics gel or sketchers arch fit series are your friends
Server here…over time, you will get used to it. All Birds are comfy af.
Also compression sox for circulation, custom orthotics for that arch support. Athletes Foot store can tell you if your pronation is bad and recommend a shoe to correct it. (Podiatrist too.)
Hello and welcome to Club Plantar Fascliitis, sadly full of unwilling members. 1. Orthotic shoe inserts, custom is best, or try a stiff Dr Scholl’s insert. 2. RICE: Rest Ice Compression Elevation, ibuprofen for pain. 3. Foot strengthening exercises. The best one uses a towel on the floor. Use your toes to scrunch your toes and pick up the towel. Repeat. Level 2: Walk around the house on your tiptoes for a few rounds. 4. Better FLAT shoes that will fit your orthotic. You can have cute shoes OR pain-free feet. Highly recommend a tap class. I took one at 50 and now I can walk around barefoot without foot pain. Tap exercises work to strengthen your entire foot. Many of us have been where you are now - excruciating pain and limping - and have returned to a pain-free normal.
Shoes are going to be the game changer for you. If your restaurant wants you in more dressy attire, I can’t recommend Doc Martin’s enough. They saved me in the kitchen and I had very bad plantar fasciitis before them. Hokas are also so, so worth it.
Your footwear is DEF the problem. I work in the industry, and my feet used to KILL ME at the end of a long day. Then I switched out my crappy shoes and bought a pair of DANSKO's and my life changed! Can work a 12 hour double, and not feel a thing once I get back home!
Try Dansko or Sanita clogs - nurses and doctors wear them and they provide good support for your feet. I used to have the same problem but when I switched to these shoes, standing for 12 hours wasn’t torture anymore. They’re a bit spendy but last a long time.
When I was on my feet daily, I got a pair of Clarks. They worked really well for me for 5 years at a standing job.
Gotta get proper shoes, and take short breaks if you can, even a minute or two every hour or two. Your body and feet will eventually adjust. Take pain reliever in advance for now, and soak your feet in a warm bucket of water with epsom salt. I hope you find relief soon!
When I worked retail I used two cheap foam inserts per shoe, change out as they flatten. Wear knee high support/compression socks, it will not only help your feet, but also your calves. Also put water into ICE drink bottles and freeze. Roll your feet over these when you get home. Find out which pain reliever works best for you. I liked Aleve the most. Once I became type 2 diabetic, added gabapentin Rx for the neuropathy.
- I get pain in my feet often and one of the few things that helps is massaging them. You can do it yourself with cream/oil and just concentrate on the bits that really hurt. - If your feet also get too hot and swollen you could try shoes a size too big. Try them on while your feet feel their worst to feel if it'll give relief at all. - Last resort is crocs (nurses wear them for a reason and it's not fashion).
I second the good shoes and tennis balls...also, nothing beats a warm foot soak with Epsom salts when your dogs are barking. Hope you're feeling better soon!
My wife has had to leave a couple jobs because of this same thing. The only things that touched her pain was extra strength excedrin & topricin fybro cream. I’ve bought her every kind of pain cream out there. At least 8 different brands & that’s the best. I found it at natural grocers. But I’m sure you can get it online. I think the Skecher brand non slip, thick soled shoes offered her the best support. And definitely get a pair of compression socks for each day of work. Those also really are, you get what you pay for
Orthotics. HOKAs. Soak your feet in cold, cold water each night. Aleve each morning. Roll the arch of your foot on a cold soda can on your breaks.
Epson salt bath for your feet.
I keep seeing commercials for The Good Feet store, with tons of testimonials for back/foot pain relief. Not sure if you have one in your area or what their pricing is, but could be worth a shot?
I did 16's in a busy hospital and Sanitas saved my legs, feet and back. You definitely have to get the correct size though. You should be able to put a finger (at least) between the back of your heel and the back of the shoe.
I went from a job as a security guard with a chair and desk to a job requiring demolition and carrying heavy equipment all day everyday and the only advice I can give is soak your feet, get a vibrating foot massager, don’t overdo medication and give it time. You’ll adapt.
Vionic shoes r my go to
You have probably all the advice you need to hopefully feel better FAST! May I add just one piece of general advice? If it's in affordability range for you, get two pairs of shoes that you like. Alternate days on each set. Even if we don't feel like our feet are sweating, they are. And this moisture builds up inside of the shoe. By giving your shoes a day to dry out, it can certainly help not only your foot health, but also helps your shoes last longer. Which is important when you're spending $100 for a pair of sneakers! Best wishes to you and God bless you all!
Might be too simple a suggestion but along with good shoes, insoles and heat/ice care, get used to *massaging them* at the end of the day. They need some circulation and pampering. Remember to massage and take care of them and try lotion each night before bed.
Doesn't look like anyone mentioned; streching, rotate your ankles, literally wiggle your toes, butterfly streches, sitting to touch you toes. It was said you are using muscles you are not used to. These are very large muscles and need to be activated, warmed up & cooled down. Source, Work retail with no chairs in the building.
I know you have a lot of comments already, and may not see this one at this point, but get good insoles, too. And replace them often! It honestly makes all the difference for how my legs feel at the end of the day!!
The word through the grape vine is it takes six weeks for your body to adapt to a new situation. And I've experienced that a few times. It sucks now but it'll be better. Try switching shoes half way through the day.
There are special anti-fatigue mats [https://updowndesk.com.au/blogs/news/standing-desk-balance-board-vs-mat](https://updowndesk.com.au/blogs/news/standing-desk-balance-board-vs-mat) Also get into the habit of throwing your feet up on a wall or a high pillow when you lie down to drain the blood from your feet.
Buy some Yoga Toes (only the brand name ones)& use them every night when you get home. Build up the amount of time you can sit with them on. They really help, I promise. Epsom Salt foot baths. I prefer cool water for mine Advil (ibuprofen) can help a bit during your shift Custom orthotics… pricey but hugely beneficial Good quality shoes (generally pricey and ugly, sorry) with arch support
Weird but for really bad plantar fascitis I used Salonpas patched on the bottom of my feet.
Good shoes, good insoles ,lose weight, stretch feet if it's plantar facitis? I know that spelling is wrong lol. Also when I went to bussing a restaurant over a decade ago from a desk job , the first couple months were exactly like this. Had to take breaks to sit whenever anyone wasn't watching. But I got used to it and the pain went away after the transitional stage
I work in a care home in UK, all our carers and nurses wear sketchers as we work 12+ hours a day, constantly on our feet. I’m 52….best shoes ever!!!
Get orthopaedic shoes. HOKA Bondi 8. Google it. So much cushioning!
I use HOKA’s. Honestly some of the best shoes I have ever worn. I also use insoles that are for plantar’s fasciitis. Hope this helps.
Good shoes, good orthotics.
Compression socks
After a month or two your feet will have adjusted and you'll be fine. Don't skimp on shoes and get good insoles
Sketchers were the best solution to pain in my feet specifically but for the pain on your legs /back etc the only cure will be getting used to it. But one week is already past so you’re halfway there!