March 10, 2025

How to Relieve Foot Pain From Standing All Day

If you’ve ever wrapped up a long day only to kick off your shoes and feel that throbbing ache in your heels or the burning under your arches, you’re not alone. Whether you’re a nurse, retail associate, barista, or anyone who spends hours on your feet, that end-of-day soreness can be downright exhausting—and let’s be honest, it doesn’t just stay in your feet. It can drag your energy, mood, and motivation down with it.

But here’s the good news: aching feet from standing all day isn’t something you just have to “put up with.” There are tried-and-true ways to manage the discomfort and even prevent it from showing up in the first place. If you’ve ever Googled "how to relieve foot pain from standing all day," this guide is for you.

What Happens When You Stand All Day

When you stand for hours on end, especially without the right support, your feet bear the brunt of your body weight. That constant pressure impacts your muscles, joints, and circulation—causing foot pain that can feel sharp, dull, aching, or burning, depending on where the strain lands.

Here are some of the things that happen to your feet when you stand all day:

  • Circulation slows down: Blood tends to pool in your lower extremities during prolonged standing, leading to swelling and that heavy-legged feeling.
  • Muscle fatigue: Your foot and calf muscles stay semi-contracted to maintain your posture.1 Without rest or movement, fatigue and soreness build quickly.
  • Ligaments strain: The plantar fascia—a thick band of tissue under your foot—can become inflamed when standing for too long. This can lead to plantar fasciitis, a common cause of stabbing heel pain.2
  • Joints compress: Without shock absorption, your ankle, knee, and hip joints take a hit, which can radiate pain up the legs and lower back.

So what’s the best way to treat pain from prolonged standing? Relief begins with understanding what your body needs: circulation, rest, support, and recovery.

Immediate Relief for Foot Pain After a Long Day of Standing

Once the soreness sets in, it’s time to turn to remedies that bring comfort quickly. These solutions are easy to incorporate at home and can significantly reduce foot pain caused by standing after long shifts.

1. Stretch It Out

A few targeted foot and calf stretches can work wonders after a long day. They help alleviate tension, promote circulation, and restore flexibility. They are also a great way to help you avoid sore feet from standing.

  • Toe Stretch: Sit down, cross one leg over the other, and gently pull your toes back until you feel a stretch in your arch. Hold for 15–30 seconds.
  • Heel Drop: Stand on a step with your heels hanging off and slowly lower your heels below the step level. This exercise is great for your calves and Achilles.
  • Foot Roll: Use a tennis ball or frozen water bottle to massage your arch by rolling your foot over it for a few minutes.

2. Massage and Ice

There’s nothing quite like a foot massage to melt the tension away. Whether you use your hands, a massage tool, or even an electric foot massager, focus on the arch, heel, and ball of your foot.

  • Ice therapy helps reduce inflammation and numb pain. Apply a cold pack or frozen bottle for 10–15 minutes—especially if you notice swelling.
  • On the flip side, a warm foot soak with Epsom salts can ease soreness and relax tight muscles. Try alternating hot and cold for maximum relief.

3. Over-the-Counter Relief

If your feet are really throbbing, a topical pain reliever or anti-inflammatory gel can help reduce discomfort. Some people also find relief with NSAIDs like ibuprofen, but always follow proper dosage guidelines or consult your doctor.3

The Importance of Proper Footwear in Preventing Foot Pain

If you’re constantly battling pain, your shoes might be part of the problem. Footwear that lacks arch support, heel cushioning, or shock absorption can quickly lead to strain—especially during standing work or shifts that last 8+ hours.

So, what should you be looking for?

  • Supportive arch and heel cushioning
  • Breathable materials
  • Slip-resistant outsoles for stability
  • Shock-absorbing midsoles for joint protection

Wearing the right shoes can be a game-changer not just for your comfort, but for your long-term health and mobility.

Why Clove Sneakers Are Built for Long Days on Your Feet

Clove sneakers are the go-to choice for professionals who spend their days in motion. Whether you're in scrubs, behind a counter, or moving between patients and coworkers, Clove shoes are designed to support your every step.

Here’s how they help you avoid sore feet from standing:

  • Cushioned Insoles: Designed for long shifts, these insoles absorb impact and provide support where you need it most.
  • Breathable Materials: Keep your feet cool and comfortable throughout the day.
  • Slip-Resistant Outsoles: Reduce the risk of falls and help maintain proper posture.
  • Easy to Clean: Spills happen—Clove sneakers are made with fluid-resistant materials for quick wipe-downs.

And when the day ends? You can slide into Clove’s recovery slides for a little extra post-shift pampering. These slides are specifically designed to relieve foot pain and ease tension, making them the perfect wind-down after a long shift.

Long-Term Strategies to Prevent Foot Pain from Standing

If you’re consistently experiencing foot pain from standing day after day, short-term fixes won’t be enough. To really get ahead of the ache, you’ll want to build habits that protect your feet, legs, and joints over time. The goal? Preventing pain before it even has a chance to settle in.

Here’s a few tips on how to stand for long periods of time without hurting yourself:

1. Strengthen Your Feet and Legs

Just like the rest of your body, your feet have muscles—and the stronger they are, the better they’ll support you.

Try these simple exercises a few times a week:

  • Toe curls: Place a towel on the floor and scrunch it toward you using your toes.
  • Marble pickups: Use your toes to grab small objects from the floor.
  • Ankle circles: Rotate your ankles in both directions to loosen up stiff joints.
  • Calf raises: Stand tall and rise up onto your toes, then slowly lower back down. This strengthens your calves and supports ankle stability.

These mini moves might seem subtle, but they can make a big difference in your foot health over time.

2. Prioritize Posture and Alignment

Poor posture throws your entire body off balance and puts extra pressure on your feet, knees, and lower back. If you’re leaning too far forward, locking your knees, or standing unevenly, your muscles have to work overtime to compensate.

Tips for better posture include:

  • Keep your shoulders relaxed and in line with your hips.
  • Distribute your weight evenly between both feet.
  • Avoid locking your knees—keep a soft bend.
  • Engage your core slightly for spinal support.

If you work in a setting that requires standing long hours, using posture cues throughout the day can significantly reduce discomfort.

3. Build in Regular Movement Breaks

Standing still is just as taxing as sitting for long periods. When you don’t move, circulation slows, and fatigue creeps in fast.

Make it a habit to:

  • Shift your weight from side to side every few minutes.
  • Take a short walk (even a lap around your workspace) every 30–60 minutes.
  • Flex and extend your ankles and toes while standing to keep blood flowing.

These little micro-movements help relieve foot pain, keep your legs active, and combat the effects of prolonged standing.

4. Use Compression Socks

Compression gear isn’t just for athletes or travelers. Compression socks are a lifesaver if you’re on your feet all day. They help reduce swelling, improve blood circulation, and provide gentle pressure that eases fatigue in the lower legs and feet.

They’re especially helpful for people managing the symptoms of standing too long, such as heaviness, throbbing, or aching in the legs. 

5. Ergonomics Matter

Whether you work at a counter, hospital, salon, or classroom, the layout of your space can either support you—or strain you. That’s where ergonomics comes in.

Make sure to:

  • Use anti-fatigue mats where possible to cushion your feet.
  • Adjust the height of your workstation so you're not hunching or reaching.
  • Keep your essentials within arm’s reach to avoid awkward twisting or leaning.

A small change to your standing position or work environment can drastically reduce pressure on your feet, knees, and back.

Listening to Your Body

If you’re dealing with aching feet from standing all day, you’re not alone—but you also don’t have to suffer in silence. From stretching and movement to wearing the right shoes and recovery gear, there are countless ways to alleviate, manage, and prevent foot pain—for good.

Understanding how to relieve foot pain from standing all day starts with listening to your body and supporting it with the right tools. Whether it’s improving your posture, taking more breaks, or upgrading your footwear, every step counts—literally.

Check out Clove’s newest releases for shoes and recovery footwear designed to help you feel your best—no matter how long you stand, walk, or hustle.


Sources:

  1. Cleveland Clinic. Calf Muscle. https://my.clevelandclinic.org/health/body/21662-calf-muscle
  2. MedlinePlus. Plantar fasciitis. https://medlineplus.gov/ency/article/007021.htm
  3. Health Partners. How to stop foot pain: Top ways to find relief. https://www.healthpartners.com/blog/how-to-relieve-foot-pain/