How can I prevent foot pain after 12-14 hours on my feet?
As a physiotherapist, I work with many people who spend long hours on their feet—nurses, retail workers, hairdressers, waiters, teachers, and many others. Standing or walking for 10 to 14 hours a day takes a serious toll on your body, and it’s one of the most common reasons people come to me complaining of foot, leg, or back pain.
When you’re on your feet all day, the muscles and ligaments in your feet are constantly working to support your weight and keep you balanced. If you're body is not physically ready to handle this, over time, that repetitive strain can cause inflammation, tightness, and fatigue, especially if your footwear isn’t providing the support you need. The result is often aching arches, sore heels, or burning pain that gets worse after rest—classic signs that your feet are overworked.
The first step in managing this kind of pain is choosing the right footwear. Look for shoes that feel stable and supportive rather than soft or flexible through the middle. A firm sole with cushioning under the heel helps absorb shock, while good arch support keeps your feet aligned and reduces pressure on sensitive areas.
Even with good shoes, your feet still need breaks. Try to sit down for a few minutes whenever possible, even if it’s just to take the weight off. Stretching your calves and the bottom of your feet during breaks or after work can help release tension and improve blood flow. Rolling a ball or frozen bottle under your arches at the end of the day can also bring relief.
The most important thing is to listen to your body. Persistent pain is a sign that something needs to change—whether it’s your footwear, your insoles, or your routine. Keep an active and healthy life, with the right support, small breaks, and consistent care, it’s possible to get through even the longest shifts with far less discomfort. Your feet work hard for you every day—make sure you give them the care they deserve.
Author Info
Diana Ferreira
Licensed physiotherapist with over 8 years of experience specializing in musculoskeletal injuries and a Master's degree with a thesis focused on the complexities of foot pain.
Passionate about helping people living active and healthier lives using practical and science-based solutions.
