Essential Tips for Nurses to Keep Their Feet Happy on the Job!

Bedside nurses can spend hours moving and standing on their feet for hours on end. One 2023 study reported that nurses who’ve worked 12-hour shifts walk an estimated distance of four to five miles. The increase in steps can also come with severe foot pain and aches.

This type of pain can even extend to the legs and ankles, leaving plenty of nurses disgruntled and leaving their workplace for an environment where they can rest more and stay on their feet less.

Leaving a job isn’t always the best option, so how can nurses practice self-care to prevent foot pain?

Invest in a Good Pair of walking Shoes

An old pair you’ve had since high school isn’t going to cut it. If your shoes don’t provide the support you need, it may be time to buy a quality pair of walking shoes.

Good brands that provide adequate support for standing include Hokas, Brooks, and Altra shoes. On shoes are best for long hours of walking since they have a built-in rocker bottom that reduces ankle movement.

Every nurse has different needs, so be curious about what works for you. A good strategy is to rotate two pairs of shoes every couple of days. Walking or running shoes start to wear out the more you use them, so keep a couple of pairs for work only. You can also bring a pair to work and change them out once your feet start hurting.

For Stubborn Foot Pain, Try Other Types of Footwear

Nurses still having foot pain with the right type of shoe can also consider wearing shoe inserts or compression socks.

Practice Light Exercises to Release Tension

Stretching can improve flexibility and range of motion in joints, making it easier for muscles to relax.

Start by stretching your calves, hamstrings, quads, glutes, and lower back. Your muscles are all connected, so the more you stretch, the more you can increase your mobility at work.

Below are some easy exercises to ease tension in your feet and ankles.

Plantar fascia stretch: Roll your foot on the round object in all directions for a few minutes using a foot roller or a tennis ball. Repeat this exercise twice a day. This will relax your plantar fascia tissue and prevent heel pain.
Ankle range of motion: Bend your ankle towards your body as far as you can, then bend your ankle down and point your toes downward. Repeat ten times. Similarly, you can rotate your ankle in a circle, going one way ten times and repeating in the opposite direction.
Achilles tendon and plantar fascia stretch: While sitting down, lay your legs flat and loop a towel over the ball of your feet. Pull back for 30 seconds, holding as you point your toes toward your body while keeping your knees straight. Repeat three times on each foot.