How to stop foot pain from standing all day: tips and exercises

Your feet work hard for you every day, supporting you as you stand, walk, climb stairs, or even crush your workout. But when you’re on your feet for hours — whether in a busy kitchen, bustling hospital, construction site, or retail floor — that hard work can take a toll. If you’ve ever felt the dull ache or sharp sting of foot pain after a long day, you’re not alone. Standing for extended periods can lead to discomfort that makes it challenging to keep moving. But a few simple steps can help ease the strain, soothe foot pain, and keep you on your feet without missing a beat.

Here, learn more about how to stop foot pain from standing all day — especially with exercises recommended by Hinge Health physical therapists.

Why do my feet hurt after standing all day?

Standing can be a great way to keep your body moving and promote overall well-being. But if you’re on your feet for hours, it’s not uncommon to feel some discomfort creeping in by the end of the day. Here are some reasons you might experience foot discomfort from standing. 

• Muscle imbalances. The muscles in your feet and ankles work as a team, but sometimes one group overpowers another. This imbalance can leave weaker muscles feeling strained or uncomfortable. “Addressing these imbalances can be a helpful part of managing and even preventing foot pain,” explains Nikki Bond, PT, DPT, a physical therapist at Hinge Health.

• Footwear that’s not up to the job. Shoes play a big role in foot health. Trendy styles may look great, but they don’t always provide the support your feet need for long days of standing. Shoes with narrow toe boxes can pinch your toes, leading to discomfort in your forefoot, while a lack of arch support might leave the bottom of your feet feeling the strain. Shoes that rub or don’t fit quite right can also cause painful blisters or calluses. Dr. Bond recommends considering how your footwear feels after a day on your feet. If it doesn’t give you the support you need, it may be time for an upgrade. 

• Posture and fatigue. When you’re tired, it’s easy to fall into a swayback posture, where your hips push forward and your shoulders lean back. “Although there’s no such thing as perfect posture, this stance causes you to rely heavily on your hip ligaments, which takes your glutes and abs out of the picture,” explains Dr. Bond. This can sometimes put extra pressure on your feet — and can contribute to low back pain, too. If your feet start to bother you, try shifting your weight occasionally and keeping your core gently engaged to take some pressure off your feet.

• Underlying health conditions. Certain conditions that affect the feet can become more noticeable after prolonged standing. Bunions, Morton’s neuromas, and plantar fasciitis can all make standing less comfortable. If these conditions are a regular issue, it’s worth exploring treatment options with a healthcare provider.

• Swelling. Standing for long periods can cause fluid to pool in your lower legs, ankles, and feet, which might leave you feeling sore or stiff, explains Dr. Bond. A little movement — like walking in place or stretching your calves — can help reduce swelling and keep you more comfortable. Compressive socks can also help.

• Overuse or injury. If you’re returning to standing or walking after a break — whether from an injury or another reason — you might notice some soreness in your feet. This can happen as your body adjusts to increased activity. Go easy on yourself and allow time for your feet to regain their strength and flexibility.

How to relieve foot pain from standing

If your feet ache at the end of a long day of standing, there are a few things you can try at home to ease the discomfort. Here’s what Hinge Health physical therapists recommend. 

1. Do some gentle exercises. Stretching exercises that target your lower body, including your feet, can help release tension and reduce stiffness. The exercises below are a great starting point to treat foot pain from standing all day. 

2. Soak your feet. A warm foot soak can work wonders for promoting blood flow and easing soreness. Consider adding Epsom salts for an extra dose of relaxation.

3. Use cold therapy. For pain caused by inflammation, cold therapy can provide relief. Dr. Bond suggests freezing a plastic water bottle and gently rolling it under your foot to soothe the arch and reduce swelling.

4. Give yourself a foot massage. You don’t need a professional to enjoy the benefits of a massage. Rolling a tennis ball or racquetball under your foot can help increase circulation and ease tension. 

5. Consider over-the-counter medication. Over-the-counter (OTC) pain relievers like ibuprofen or acetaminophen may help temporarily reduce pain and inflammation. Be sure to consult your healthcare provider to determine if they’re right for you.

6. Elevate your legs. At the end of the day, try lying on the floor with your legs resting up against a wall for a few minutes. “This uses gravity to draw fluid back into your central circulation,” explains Dr. Bond, helping to reduce swelling and tension in your feet.

These stretching and strengthening exercises, recommended by Hinge Health physical therapists, are a simple solution for how to stop foot pain from standing all day. They also promote long-term foot and lower body health, providing a great foundation for lasting relief and comfort.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to prevent foot pain from standing all day

Whether you already have foot pain after standing or you want to keep it from happening, you can take a few simple steps to prevent foot pain from impacting your daily life and activities. 

• Work with a physical therapist. “A physical therapist can help you understand how to stop foot pain from standing all day by identifying the underlying contributors, such as muscle imbalances, awkward postures, or unsupportive footwear,” says Dr. Bond. They can create a personalized plan that includes targeted exercises to strengthen and stretch key muscles and reduce strain on your feet. They can also provide guidance on movement strategies and footwear choices to prevent future discomfort. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Support your arch. Your foot’s arch plays a key role in absorbing impact and providing stability when you stand or walk. Wearing supportive shoes helps reduce strain and prevent foot pain. A physical therapist or many shoe stores can evaluate your arch type and recommend footwear or arch inserts to give you the support you need.

• Ease into activities. Jumping into new activities too quickly after an injury or a period of inactivity can increase the risk of muscle strains. When starting a new exercise routine, pay attention to how your body feels and gradually build up the intensity and frequency to give your muscles time to adapt.

• Change positions frequently. There’s no such thing as perfect posture, but shifting positions regularly can help ease the strain on your feet during long periods of standing. If you use a standing desk, try taking a short walk every hour or two to give your feet a break. If your job involves walking, schedule a couple of sitting breaks to reduce tension in your feet and legs.

• Wear compression socks. Standing for extended periods can cause fluid to pool in your lower legs, leading to discomfort or pain in your feet. “You can try wearing compression socks to gently apply pressure to your ankles and calves, which helps prevent swelling and reduces foot pain,” says Dr. Bond. 

PT tip: Wear the right shoes

Choosing proper footwear is a key part of how to stop foot pain from standing all day, as the right shoes can provide the support and stability your feet need. “Your shoes don’t have to be expensive, but they should be supportive and activity specific,” says Dr. Bond. If you walk a lot, buy a pair of walking shoes — the same goes for running and other sports. In general, choose shoes with backs and wide toe boxes. Over time, you may notice your feet don’t hurt as much. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. How your feet work — and three steps for keeping them healthy. (2009, April 1). Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/newsletter_article/Special-section-Feet-How-your-feet-work---and-three-steps-for-keeping-them-healthy

2. Ten Tips to a Great Shoe Fit. (n.d.). Pedorthic Footcare Association. Retrieved from https://www.pedorthics.org/page/ten_tips

3. Buldt, A.K., Menz, H.B. (2018). Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature. Journal of Foot and Ankle Research, 11(43). doi:10.1186/s13047-018-0284-z

4. Trojian, T., & Tucker, A. K. (2019). Plantar Fasciitis. American Family Physician, 99(12), 744–750. https://www.aafp.org/pubs/afp/issues/2019/0615/p744.html 

5. Buchbinder, R. (2022, November). Plantar Fasciitis. UptoDate. Retrieved from https://www.uptodate.com/contents/plantar-fasciitis