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 10 to 14 hours a day places significant stress on the body and is one of the most common reasons people come to me with:
- Foot pain
- Leg pain
- Lower back pain
Why foot pain builds up over time
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.
So, what can we do about it?
The first step in managing this kind of pain is choosing the right footwear.
Look for shoes that:
- Feel stable, not overly soft
- Are firm through the middle of the sole
- Have cushioning under the heel to absorb shock
- Provide proper arch support to keep your feet aligned
Small habits that make a big difference
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.
Listen to your body
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.
Edited by Mona-Shirin Al-Ariqi
