If Working While Standing Causes Lower Limb Pain, Try These Tips

Working long hours in a standing position can often be done without strain on your lower limbs and back, but it can also lead to discomfort in the muscles and joints of your lower limbs, as well as symptoms in your hips and back. Common issues include pain in the small joints of the lower limbs, swelling, stiffness in the ankles and knees, muscle tightness, and fatigue or tension in the glutes and lower back. These symptoms are often the result of prolonged standing that requires static muscle effort.

If standing at work causes pain, stiffness, or swelling in your lower limbs, it’s essential to not only address the symptoms but also consider the potential causes behind them.

Why Can Prolonged Standing at Work Cause Symptoms Like Pain?

When standing for extended periods, the muscles in your feet and legs work constantly to maintain your posture, balance your weight, and support your upper body through your pelvis. Over time, repeated standing can lead to fatigue, stiffness, and pain in your lower limbs, as well as back pain and even radiating sensations down your legs. Joint-related symptoms may also occur in your lower limbs.

Poor posture, inappropriate footwear for standing, hard floors, and standing in one position for too long can all contribute to these issues, exacerbating strain-related conditions such as plantar fasciitis, Achilles tendinitis, and knee or ankle pain.

Prolonged standing in a static position also restricts blood flow to the lower limbs, which can lead to swelling in your legs and feet. Misaligned joints in your lower limbs can further increase strain on the ankles and knees, potentially causing issues in the hips, pelvis, and spine due to altered alignment.

These problems may result in recurring pain in your lower limbs and back after work, which, if left unaddressed, can lead to chronic pain episodes, reduced workplace well-being, and decreased functionality.

Tips for Relieving and Preventing Lower Limb Pain

Here are some practical tips to help alleviate lower limb pain and prevent the strain caused by standing work:

1. Wear Suitable Footwear
   Choose shoes designed for standing, with proper arch support, cushioning, and enough space for your toes to move. The difference in height between the toe area and the heel (known as the "drop") can make standing more comfortable. Barefoot and sneaker-style shoes often have a 0mm drop, while sports and casual shoes typically range from 5-10mm. High heels have a much larger drop. If needed, switch shoes during the workday.
2. Change Positions
   Shift your weight from one foot to the other or take breaks to sit when possible. While standing, do small exercises for your feet, such as curling and extending your toes (provided there’s enough room in your shoes). Activate your glutes and leg muscles with a tension-relaxation method to improve circulation. Rise onto your toes and then shift your weight to your heels to engage the muscles in your calves. Alternating work positions can activate different muscle groups and reduce strain on weight-bearing joints.
3. Stretch Regularly
   Include simple, short stretches for your calves, thighs, and hamstrings during your day. Relax your feet with a massage ball or similar tool. Stretching helps maintain muscle flexibility, reduces stiffness, and improves blood flow.
4. Use Anti-Fatigue Mats
   If you’re working on a hard floor, stand on a cushioned mat to reduce the strain on your lower limb, pelvic, and spinal joints.
5. Massage and Elevate Your Feet
   Massage your feet during or after the workday to relieve tension, or use a massage ball or roller. Elevating your legs can help reduce swelling and improve circulation.
6. Try the Gymba® Board
   The Gymba Board makes standing lighter and more dynamic. Using the Gymba Board encourages an active standing position that engages your entire body. It helps prevent lower limb and back symptoms such as pain and stiffness while promoting better posture and stability. Plus, it feels great under your feet!

How the Gymba® Activation Board Can Help

The Gymba Board provides an innovative solution for preventing pain, stiffness, and fatigue caused by prolonged standing. It facilitates movement while standing, improving blood flow and mobility in your lower limbs. The Gymba Board promotes increased movement in your feet, ankles, knees, hips, and back, while also enhancing your balance and posture throughout the workday.

By using the Gymba Board during your workday, you can maintain better posture, reduce one-sided strain on your lower limbs, and engage your body more effectively compared to static standing. Unlike standing still, the board's gentle movements evenly activate your muscles, preventing overuse and reducing the risk of pain. You can even use the Gymba Board without shoes. For extra comfort, try standing on it in wool socks. 

Take the First Step Toward Pain-Free Standing

Don’t let lower limb issues like foot, ankle, or knee pain, muscle stiffness, or soreness impact your productivity and well-being. By making small changes—choosing the right footwear, incorporating stretches, and trying the Gymba Board for a more active standing experience—you can tackle these discomforts head-on. Take care of your feet—they carry you through life!

This blog post was written together with Physiotherapist Laura Pastinen, who has over 23 years of experience in the field.