Why do my feet hurt after standing all day?

If you work in a warehouse, a kitchen, retail, a hospital ward or on a production line, you probably know the feeling: by mid-afternoon your heels throb, the balls of your feet burn and you can’t wait to take your shoes off. It is one of the most common complaints from people who stand for a living, and in most cases it is a load problem you can do a lot about.

The 5 most common causes

9 fixes that work

1. 1

   Choose cushioned, supportive work shoes

   Look for a shock-absorbing midsole, a firm heel counter and a shape that matches your foot. If you need protection, modern trainer-style safety shoes give a steel toe cap without the weight of an old-style boot.

2. 2

   Add a supportive insole

   A memory-foam or gel insole spreads pressure across the whole sole, and an arch support stops the arch collapsing as you tire. It is the cheapest upgrade for shoes you already own.

3. 3

   Rotate two pairs

   Foam needs about a day to recover its shape. Alternating two pairs keeps the cushioning working longer and lets shoes dry out.

4. 4

   Break up the standing

   Shift your weight, walk a few steps every 20–30 minutes and sit for a minute when you can. Movement keeps blood flowing and muscles from locking up.

5. 5

   Stretch your calves and soles

   Tight calves pull on the heel and the plantar fascia. Thirty seconds of calf stretch against a wall and a few rolls of the sole over a bottle are enough to feel a difference.

6. 6

   Use an anti-fatigue mat where you stand still

   At a till, bench or packing station, a cushioned mat takes some of the shock that hard floors pass straight up.

7. 7

   Wear the right socks

   Breathable, cushioned work socks without thick seams reduce rubbing and keep feet drier than cotton.

8. 8

   Cool and raise your feet after work

   Ten minutes with your feet up, and a cool (not icy) foot soak, helps swelling go down.

9. 9

   Replace shoes when the cushioning is gone

   If the midsole has creases, the heel is worn down on one side or the shoe feels flat, it is time for a new pair.

Easy upgrades for the shoes you already have

ComfortSTEP® Memory Foam InsoleMemory foam · heel cup£19.95View →SoftCUSH® Gel InsoleGel · arch support£39.99View →ArchFIT® Flat Foot InsoleArch support · cut to size£19.95View →

What to look for in work shoes

If you stand for long hours, these features matter more than the brand name:

• A cushioned, shock-absorbing sole that compresses slightly when you press it
• A removable insole, so you can swap in an arch support or gel insole
• Enough room in the toe box for your toes to spread (about a thumb’s width at the front)
• A breathable upper with mesh or anti-odour lining
• If your job needs it, a certified safety rating: see our safety ratings guide

Our safety shoes are built on that brief: trainer-weight, a steel toe cap tested to 200 J, a Kevlar anti-perforation midsole and a high-foam insole. If you don’t need protective footwear, our walking shoes give the same all-day cushioning without a toe cap.

Comfortable safety shoes for long shifts

ELYTLITE+ Lightweight Safety ShoesSB P SRA · steel toe cap£59.99View →OrthoSAFE® Orthopaedic Safety ShoesSB P SRA · orthopaedic support£68.99View →ELYTPEAK Lightweight Work ShoesSB P SRA · trainer style£59.99View →

When to get it checked

Most tired, achy feet improve with better shoes, insoles and rest. Speak to a GP, pharmacist or podiatrist if:

• the pain is sharp, getting worse or stops you working
• it is worst with your first steps in the morning (a classic sign of plantar fasciitis)
• you have numbness, tingling, a change in skin colour or swelling in one foot only
• you have diabetes and any foot pain or skin damage

Frequently asked questions