Feet Don’t Fail Me Now: Top Tips for Workers Who Stand for Hours

People who stand for long periods during their workday are at risk for musculoskeletal conditions related to prolonged standing. For those already suffering from conditions like sciatica, arthritis, or existing injuries, extended standing can further aggravate these issues. “Static standing” refers to standing in one place for 2-4 hours a day without much movement. This is common among cashiers, hotel front desk staff, and assembly line workers. In contrast, in “dynamic standing”¹ workers to move around within a space of a square meter or more, as seen with pharmacists and bartenders.

Types of Dysfunctions

The health risks associated with static standing increase significantly as the duration of standing lengthens. For example, low back discomfort is generally negligible for up to 2 hours of static standing. However, discomfort increases by 50% after 2-4 hours and by 100% after more than 4 hours¹.

Other potential risks include leg pain, neck and shoulder discomfort, foot and ankle pain, and joint immobilization in the spine, hips, knees, and feet, which can lead to degenerative damage and decreased mobility¹. Cardiovascular issues, such as stroke and complications during pregnancy², are also possible. Pregnant workers who stand for long hours are more likely to experience lower leg edema, high blood pressure, and premature birth⁵.

Prolonged static standing can also cause edema and blood pooling in the legs, leading to varicose veins, fatigue, pain, and poor tissue health³. Blood pooling can double the risk of developing clots or plaque, increasing cardiovascular risks compared to those who sit for most of the day ⁴. Jobs that involve prolonged standing, such as retail sales, serving, bartending, teaching, nursing, assembly line work, hairdressing, pharmacy, and massage therapy, carry a certain risk of musculoskeletal disorders.

What Can You Do About It

Incorporating movement and alternating postures can help reduce the intensity and types of problems experienced by workers who stand all day. Workers who walk or move around throughout the day have a much lower incidence of low back pain and leg fatigue. During breaks, elevating the legs can help drain fluid buildup around the lower extremities, while walking can encourage blood flow and reduce edema.

Compression stockings, orthotics, or cushioned work mats may provide relief. A study suggests that shifting weight from side to side or standing on the toes several times every 15-20 minutes during prolonged standing can improve blood flow and reduce fatigue. Using short stools or bars to rest one foot on, or having tall stools for workers to occasionally rest on, can also be beneficial⁵.

After work, simple self-care tips like lying down with legs up against a wall or elevating the legs above heart level while lounging at home can help reduce fatigue and edema.

Seeking help from healthcare providers, such as massage therapists, chiropractors, and physiotherapists, is also recommended to manage discomfort and pain due to fatigue and strain. At Toronto Massage Therapy, the RMT – Abhi Durge takes the time to assess your situation, discuss an appropriate treatment plan, and provide treatment and exercises to manage the impact of prolonged standing. Pro-Tip: While getting your massage, if not done so, ask the RMT to elevate your feet with cushions/bolsters.

Workers who stand for extended periods are encouraged to explore ways to improve their comfort and safety at work and engage in self-care practices with the guidance of qualified healthcare professionals.

References:

1. European Agency for Safety and Musculoskeletal disorders and prolonged static standing. Accessed February 12, 2024. https://osha. europa.eu/en/themes/musculoskeletal-disorders.
2. Waters TR, Dick Evidence of health risks associated with prolonged standing at work and intervention effectiveness. Rehabilitation Nursing. 2015 May-Jun;40(3):148-65. DOI: 10.1002/rnj.166.
3. Coenen P, Parry S, Willenberg L, et Associations of prolonged standing with musculoskeletal symptoms-A systematic review of laboratory studies. Gait & Posture. 2017 Oct;58:310-318. DOI: 10.1016/j. gaitpost.2017.08.024.
4. Smith P, Ma H, Glazier RH, et The relationship between occupational standing and sitting and incident heart disease over a 12-year period in Ontario, Canada. American Journal of Epidemiology. 2018 Jan 1;187(1):27-33. DOI: 10.1093/aje/kwx298.
5. Ritsmitchai S, Geate AF, Chongsuviwatvong, V. Prolonged standing and physical exertion at work during pregnancy increases the risk of preterm birth for Thai mothers. Journal of Occupational Health. 39(3), 1997 Jul, 217-222, DOI: 1539/joh.39.217.
6. Zulak (2018), Clinical Assessment for Massage Therapy: A Practical Guide. Handspring Publishing.