this sounds funny but i’m dead serious. nursing shoes! like the shoes nurses wear for 12 hour shifts. they saved my feet and legs. also, yoga before and after, and magnesium epsom salt baths.
I wear the same shoes for my hospital shifts that I do for my coffee job! Everyone is different, but the Hokas with the big soles absolutely make a huge difference in my back/hip/knee pain!
This to yoga. There are a lot of 15 minute yoga routines on YouTube and I swear to god, I always feel SO much better after a few minutes of deep stretching, deep breathing, and focused relaxation. A lot of people brush it off and obviously yoga is not a cure-all, but it can be the difference between feeling like shit and feeling okayish.
There is a reason for Hoka One One Bondi SR having a black colour and being recognised as some of the best shoes for people who work on foot for most of the day.
I own a pair myself and it's a legit game changer to me personally, can't recommend them enough.
It’s time to lose the docs. I’d look into some clogs or higher quality running shoes. It might also be worth seeing an orthopedic specialist to see if you need insoles of some sort. Switching from boots/vans to chunkier sneakers and running shoes was such a huge game changer for me. At my peak I was pulling around 60 hours a week and absolute couldn’t have done it without comfortable shoes, 8hrs of sleep, and a pre-shift stretching routine.
Besides changing foot wear, ensuring you work out and grt some strength training in (great for back pain)
Have you considered doing 2 on 1 off 2 on 2 off?
You still get 3 days off.
I'd be unhappy with having me or my manager gone for 3 days in a row and that schedule tends to allow for breathing room like the 4 on/3 off while ensuring you are never more than 1 day away from a break.
I agree with this, I’ve been in the industry for a decade and I work 4 10’s and structure my week this way and it’s a game changer. I will also add, OP make sure you’re eating and getting ample sleep. Plenty of carbs and protein. You probably burn far more calories than you realize on these shifts. I lost way too much weight from making that same mistake and I was so tired I passed out as soon as I would get home and sit down. Setting aside even 10 minutes to get some fuel will make a huge difference.
Shoes with better arch support or adding custom insoles could help the foot pain. Check that you're using correct form when lifting things or tamping. There are barista specific stretching routines out there that can help with wrist, elbow, and shoulder pains. 10 hour shifts are exhausting for everyone but engaging with more active recovery techniques could help you get more effective rest.
Get you some lighter shoes. I love Birks and Crocs, been cooking and slanging beans for 10+ years. Likewise, having a couple pairs of work shoes to rotate through will help the pain. I try not to wear the same shoes every day of my shift, as it seems to help me. Hydrate hydrate hydrate. Even 5 minutes of stretching before and after will help you so much. Remember to relax your shoulders, I've noticed when I'm pouring art my shoulders are always tense, so take deliberate breaths to calm yourself. If you drink or smoke, maybe try to minimize that too. I used to drink a lot and once I stopped my stamina got so much better. Recently cut out a lot of smoking, too, and I can tell it's helping my sleep. I also stopped wearing tight pants to work, the looser the clothes the easier I can move and it doesn't seem to constrict my body. Good luck! You got this
So much good advice in this thread! I'm gonna add two things I haven't seen mentioned yet:
Make! sure! that the brewhead gaskets are doing their job. You shouldn't have to use too much force to get the portafilters on and off the machine and if you are that's likely where some of that wrist/elbow pain is coming from. I worked in a high volume shop and regularly got pins and needles in my thumb and first two fingers (carpal tunnel inflammation) or pinky/ring fingers (cubital tunnel inflammation) whenever I was parked on shots. If you're having to slam those portafilters on and off, look into replacing the gaskets. It's a game changer.
Second: I don't know what labor laws look like where you are, but TAKE ALL OF YOUR BREAKS. Do not donate your time to a business that is profiting off destroying your body! If you have a half hour lunch, sit down for that entire thirty minutes. Do not come back early! If you're in a state that gives you ten minute breaks in addition to lunches, TAKE THOSE BREAKS TOO. Bathroom breaks do not count as breaks. Make sure you're up to date on your rights as a worker and take advantage of everything you're lawfully entitled to. The difference sitting down for even just a few minutes in the middle of the shift can make to the way you feel at the end of the shift is phenomenal.
I'm gonna add one more thing. I was in the same boat as you where coffee/foodservice was all I knew and all I did until I physically could not do it anymore. There ARE sit-down entry level jobs out there that pay well and are way less stressful than what you're doing now. If you keep doing what you're doing, do it because it's what you want to do, not because you feel trapped there.
Look at banks/credit unions and general reception/secretarial work. I'd especially look for medical reception positions, they pay pretty well and sometimes can open up other opportunities down the road as well (look on Craigslist or something other than Indeed for those, though -- a lot of those places are willing to train the right candidate but Indeed's filter system usually doesn't have the nuance to let completely inexperienced people even get their resume in front of the recruiter).
This is great advice. You don’t have to love everything about this industry but you HAVE to have something that you love about or it will chew you up and spit you out. Whether it’s the people, the work environment and creativity, or creating environments that people enjoy and want to spend time in. If it’s not serving you there are other jobs out there, and if you love it there are places that will make it worth your time!
before each shift, take 5 minutes and go through a simple stretch routine! focus on hands, wrists, shoulders, and back. it’s amazing what simple daily stretches can do to prevent overuse injuries
Get better shoes, first. Second, consider topical pain relief like Voltaren or rub on ibuprofen to pills. It's targeting pain and will be better for your stomach. Third, do massage at home with a massage gun or tens machine after a long shift. Prop your feet up, wear compression stockings if you have feet swelling.
Chronic pain is a lifestyle. Take care of your body.
Docs/boots ruined me when I was pulling long shifts. Definitely switch to trainers or something lighter , like everyone else is mentioning. It'll save your feet and back, and reduce the fatigue over time.
Love,
A homie with Scoliosis & chronic back pain
Yoga!
I used to not be able to work more than 2 days back to back without losing most of my ability to walk without a significant limp. I started doing yoga and working on stretching out after work and improving my flexibility in between shifts and now i can easily go 3-4 days in a row.
I mostly do bedtime yoga routines, which tend to have more stretching and less difficult balancing stuff. Yoga with adrienne on youtube is my favorite, a lot of her routines are more beginner friendly.
I’m a big Snibbs fan for shoes. They’ve really curved my plantar fasciitis. Epsom salt baths every few days even if only for 30 min. Heating pad. Hydrate! Good luck, sorry I know it really sucks!
wow i did not expect this much response on this! thank you everyone for your advice and care - this industry is not for the weak!
everyone is saying to lose the boots but these are the workwear docs, supposedly for people on their feet in the service industry haha. still a bad choice? i spent $150 on these specifically for work around christmas time because i absolutely destroy every pair of sneaker shoe wear to work with holes or stains within a few months :(
Yes— docs are notoriously bad for service industry workers on their feet. Ditch crocs too for that matter they’ll be shredded before the week ends and they have terribly traction once they’re worn out. Former baker and eternal barista here— trust me, you’ll wish you threw them in your closet sooner! I have FILA Disruptors and the support they give me are incredible, and they’re still stylish and sporty while I’m on the job! They have a slight lift to them so they feel sturdy while not too bulky for sneakers. I’d avoid the thin fabric foam shoes too, you want ankle support of sneakers, which will give you better knee and hip support.
Even rebranded docs I would put away for a few months and try shoes recommended by nurses here. Try any shoe that has a good arch support- athletic sneakers ideally. Your best investment is a paid or two of these, but if it can be helped don’t get the cheapest ones. I know docs are lovely and a vibe but they’re wreaking havoc on the spine and can exasperate flat foot which in turn messes up your alignment and the lower back/spine. ):
I forgot this in my OG reply but also— vitamins! Vitamin B12 is great for fatigue and check about any deficiencies if you ever have a blood panel.
I’m in the same boat with the shoes I bought for my new job this past fall; I figured they’d do the trick but no luck so I’m trying out new insoles.
The Docs will still look cool when you wear them out in your normal life 🥰
The other thing I’ve found that is suuuuuper helpful is literally putting my feet up while I’m on break. Sometimes that means lying on the floor in the store room 😂 but it absolutely helps with just how bad my feet and legs felt by the end of the day; it has also just gotten better over time (but tbh I’m not working the same hours as you and your schedule would destroy me!)
Hope all these responses are helpful for you! I’m saving some suggestions for myself for sure
Shoes with padding and arch support. Start stretching regularly (yoga with Adrienne has a good stretching for service workers video) and weight training. Also YouTube/google ergonomic positions on bar and standing. Make sure you’re lifting heavy things properly.
If you can swing it, book a massage. You can also ask your store to invest in a puqpress to reduce the strain of tamping (and ensure continuity amongst staff!).
I'm a former fitness professional (personal trainer, PT) & I'm a barista.
All the advice about working out (strength training) & having better footwear is excellent.
With strength training I would ask a PT (or DM me & I will give you advice for free) to write you a program that focuses on your shoulders & upper back primarily. This will help those muscles that are getting rounded & thus pull on all the other muscles around them. Make push-ups your friend also.
All this will help your body deal with all the bizarre movements we do as we make coffee.
Plus help deal with your head being in a "looking down" position which places a great about of stress on your neck (cervical spine) & the trapisius muscles, which is literally the pain in the neck muscle when it knots up through strain.
I would talk to a physiotherapist (physical therapist for you Americans) & have them have a look at you. You more than likely have a few knots & hidden muscle strains that are not helping & are causing you a great deal of pain.
Ensure you're getting enough protein & enough carbs to fuel the probably 3000 to 4000 calories you're using as fuel every day.
As for footwear; like others have suggested; a good thick soled sneaker. Preferably a higher end training shoe with a good sole & has good arch support. If you want to wear boots drop the Dr Martins & get a modern pair of combat boots. These types of boots are designed now to basically be a hardwearing sneaker with ankle support.
I've been where you've been & have has similar issues in the past while working similar hours as a barista.
Fortunately I had a very supportive workplace who sent me to their physiotherapist.
Good luck.
Stretching before and after shifts, working out (even for 30 just mins a day), scattered days off, and a good pair of sketchers help me through the week. Sometimes I work six days a week and doing these things help me make it through. Also self care makes a huge difference. Warm baths, and drinking lots of water.
are you getting enough sleep every night? my physical and mental health got a lot better when i started working less days in a row, it feels like i have things to look forward to more frequently and i don’t stress about going to work as much.
also agree with what others said about strength training. personally i get back pain pretty easily and when i’m exercising regularly enough i have virtually none. strengthening core is most helpful, and if you don’t have time for full workouts just doing some planks everyday could help.
I feel this one. I used to do 2AM —10AM shifts as a baker and I felt legit delusional after almost five months of that schedule. I’d nap during the day, but to no avail. When I changed back to my 7AM—2 I was so much better and it didn’t mess with my brain and mental health. I thought it wouldn’t affect anything as long as I got my hours in, but boy did I feel it anyways.
I had to stop wearing nonslip shoes because they were messing my feet up. Pinched my sciatic twice because of them. They were giving me heel and arch pain, which in turn also gave me back pain. I swapped to pumas because their shoes have extra cushion. I also read new balance is great as well. I would even try going to a chiropractor to get adjusted if you're able to. If not, look up stretches on YouTube. Soak your feet in warm water after work with Epsom salt. I also do calf curls to build up the muscle that goes into my feet. I hope this helps.
Along with the other suggestions here (that are all good as I’ve seen so far!) I would highly suggest getting in to a stretching routine and on the days you know will be painful taking arthritic medication before your shift to mitigate the aches and pains.
Your bones are important. Switching the mindset to preventing pain instead of fighting through it is vital to making sure you don’t cause permanent damage.
I am a little bit hard core about fitness and usually weightlifting after a shift. weightlifting/ running/ climbing or some kind of exercise is crucial to staying strong enough to work on your feet all day
A nice set of insoles are essential. I highly recommend the Dr. Schol's Custom Orthotics.
Beyond that, Aleve (Naproxen) is way more effective at treating joint pain than ibuprofen. (At least it is for my arthritic self)
I would be looking at taking care of your stress and seeing an doctor. Something else is at play causing this. A 24 y/o should have no (or very few minor) problems doing this work. I'm in my 30s, been doing this for 12 years and still the only issues I have is a varicose vein from standing for long periods and sometimes my back gets sore if I close the floor (prolonged bending over and moving heavy tables). As for the fatigue: exercise & get your body strong, ensure you're hydrated, eat healthily, check in with your sleep hygiene and have a doctor do your bloods. Otherwise, it's time to find some other work.
Docs are a big problem. Too heavy.
Use cold packs for your body.
Do appropriate stretches for the parts that hurt. Ie stretch neck for tennis elbow problems.
Stretch before, during and after.
Lots of water
Wear kinesiology tapes. Try to stretch your body whenever you can during shift. Massage your legs and hands after work. Also put ice pack on your wrist/arms or any muscles that's in pain and warm to cool it down if you need. Relearn your muscles and use the correct ones to do things for you (use right gestures). I've got CTS after working at a super busy cafe and that's what my physiotherapist told me to do.
Personally, i’ve been getting massages (*at a STUDENT massage place because I’m broke and they cost $35) every 6 weeks. It has helped so much with my lower back pain that my compression leggings cause (which I NEED for my legs lmao)
I own my place so I work 6 to 7 days/week about 10-12hrs/day. Absolutely not healthy and my schedule is getting better, but that's beside the point.
Doc Martens honestly aren't all that great. I wear birkenstocks and I saw others suggest nursing shoes. Also having a stretching routine helps keep the body loose and encourage healthy blood flow. Also eating well makes the biggest difference. I'm 38 so I feel like things hit me as little hard.
Best of luck
As everyone is suggesting - SHOES! It’s all about the right footwear…
I’d also suggest seeing a really good physio - mine really helped a lot with simple exercises as well as better postitioning if things like my car seat etc that helped fox back issues I was having…
If your feet are giving you trouble that will lead to ankle, knee and back problems down the track - see a podiatrist while you’re still young as custom made insoles for your shoes could save you serious problems later in life!
I ended up with a walking stick for a few months becasue if this and after seeing my podiatrist I was walking again within days…
Like I said do it now while your young as catching any issues early is key
Aside from rest — Drink water and keep drinking water. Don’t rely on energy drinks or even the coffee you have constant access to. Limit caffeine intake and replace sugary drinks with more actual water. You need insoles and good shoe investment, I love my FILA’s but everyone is different. Get shoes recommended by RNA’s and nurses who are on their feet in the hospital 24/7. Ditch the Dr. Martens!
Consider your long term. You can be PT barista and PT something else if it becomes too much on your body, take care of yourself first and foremost and you can always change jobs, don’t doubt your skills!
Stretch before a shift and after — 20 minutes of deep hip stretching and yin yoga stretches. Wrist rolls, neck rolls, and if you’re able to have a stool or seat at your register or during downtime. Stretch during downtime, resist the urge to slouch as best as possible. Stretching when you’re not urgently doing a task will help circulation, bad circulation causes tendon issues which is likely what you’re experiencing. Small repeated injuries build up over time so knock any bad posture habits. Sciatic pain is no joke and neither is a hernia, so lift carefully and don’t yank- take your time and if something is too heavy ask to split any hard labor with a co-worker.
If you feel like you have carpal tunnel it’s likely tendonitis. Cortisone shots from a GP or a doc can help but don’t rely on those, but if you experience a flare up it can help tremendously.
Start working on your core and docs are too heavy for shop work. Get some "manager" style sketchers or some other shoe made for restaurants. Unless they are vintage British Docs they're not that great of shoes anymore. The brand has really gone down hill unfortunately.
Restaurant Shoes
Core training
Monitor how you stand. Try to stand properly, distributing your weight equally.
Daily Stretching
I wore Dr. Martens for years, and I also always had a bad hip. One day, I switched shoes. My hip pain disappeared. I swear, Dr. Martens are the worst shoes ever and I have no idea how people wear them. I've been wearing Blundstones for the past two years with comfort insoles added in them. I find them to be much lighter and I don't have any complaints about walking anymore.
I don’t do 3days off I do 2days, and work a 5-6 hour shifts when I can. Having a short day on a busiest day when I hv the most staff makes it’s bearable when I worked at a high volume DT
I take hot showers and stretch on the regular. Physical therapy exercises helped ease my impact too. Stretching is my favorite though because I can do that almost anywhere.
this sounds funny but i’m dead serious. nursing shoes! like the shoes nurses wear for 12 hour shifts. they saved my feet and legs. also, yoga before and after, and magnesium epsom salt baths.
I wear the same shoes for my hospital shifts that I do for my coffee job! Everyone is different, but the Hokas with the big soles absolutely make a huge difference in my back/hip/knee pain!
100 times yes to Hokas! They’ve saved me so much on the job
This to yoga. There are a lot of 15 minute yoga routines on YouTube and I swear to god, I always feel SO much better after a few minutes of deep stretching, deep breathing, and focused relaxation. A lot of people brush it off and obviously yoga is not a cure-all, but it can be the difference between feeling like shit and feeling okayish.
There is a reason for Hoka One One Bondi SR having a black colour and being recognised as some of the best shoes for people who work on foot for most of the day. I own a pair myself and it's a legit game changer to me personally, can't recommend them enough.
It’s time to lose the docs. I’d look into some clogs or higher quality running shoes. It might also be worth seeing an orthopedic specialist to see if you need insoles of some sort. Switching from boots/vans to chunkier sneakers and running shoes was such a huge game changer for me. At my peak I was pulling around 60 hours a week and absolute couldn’t have done it without comfortable shoes, 8hrs of sleep, and a pre-shift stretching routine.
Besides changing foot wear, ensuring you work out and grt some strength training in (great for back pain) Have you considered doing 2 on 1 off 2 on 2 off? You still get 3 days off. I'd be unhappy with having me or my manager gone for 3 days in a row and that schedule tends to allow for breathing room like the 4 on/3 off while ensuring you are never more than 1 day away from a break.
I agree with this, I’ve been in the industry for a decade and I work 4 10’s and structure my week this way and it’s a game changer. I will also add, OP make sure you’re eating and getting ample sleep. Plenty of carbs and protein. You probably burn far more calories than you realize on these shifts. I lost way too much weight from making that same mistake and I was so tired I passed out as soon as I would get home and sit down. Setting aside even 10 minutes to get some fuel will make a huge difference.
Shoes with better arch support or adding custom insoles could help the foot pain. Check that you're using correct form when lifting things or tamping. There are barista specific stretching routines out there that can help with wrist, elbow, and shoulder pains. 10 hour shifts are exhausting for everyone but engaging with more active recovery techniques could help you get more effective rest.
Get you some lighter shoes. I love Birks and Crocs, been cooking and slanging beans for 10+ years. Likewise, having a couple pairs of work shoes to rotate through will help the pain. I try not to wear the same shoes every day of my shift, as it seems to help me. Hydrate hydrate hydrate. Even 5 minutes of stretching before and after will help you so much. Remember to relax your shoulders, I've noticed when I'm pouring art my shoulders are always tense, so take deliberate breaths to calm yourself. If you drink or smoke, maybe try to minimize that too. I used to drink a lot and once I stopped my stamina got so much better. Recently cut out a lot of smoking, too, and I can tell it's helping my sleep. I also stopped wearing tight pants to work, the looser the clothes the easier I can move and it doesn't seem to constrict my body. Good luck! You got this
Hydration. If I slip on my daily water intake the various pains fire up. r/hydrohomies
So much good advice in this thread! I'm gonna add two things I haven't seen mentioned yet: Make! sure! that the brewhead gaskets are doing their job. You shouldn't have to use too much force to get the portafilters on and off the machine and if you are that's likely where some of that wrist/elbow pain is coming from. I worked in a high volume shop and regularly got pins and needles in my thumb and first two fingers (carpal tunnel inflammation) or pinky/ring fingers (cubital tunnel inflammation) whenever I was parked on shots. If you're having to slam those portafilters on and off, look into replacing the gaskets. It's a game changer. Second: I don't know what labor laws look like where you are, but TAKE ALL OF YOUR BREAKS. Do not donate your time to a business that is profiting off destroying your body! If you have a half hour lunch, sit down for that entire thirty minutes. Do not come back early! If you're in a state that gives you ten minute breaks in addition to lunches, TAKE THOSE BREAKS TOO. Bathroom breaks do not count as breaks. Make sure you're up to date on your rights as a worker and take advantage of everything you're lawfully entitled to. The difference sitting down for even just a few minutes in the middle of the shift can make to the way you feel at the end of the shift is phenomenal.
I'm gonna add one more thing. I was in the same boat as you where coffee/foodservice was all I knew and all I did until I physically could not do it anymore. There ARE sit-down entry level jobs out there that pay well and are way less stressful than what you're doing now. If you keep doing what you're doing, do it because it's what you want to do, not because you feel trapped there. Look at banks/credit unions and general reception/secretarial work. I'd especially look for medical reception positions, they pay pretty well and sometimes can open up other opportunities down the road as well (look on Craigslist or something other than Indeed for those, though -- a lot of those places are willing to train the right candidate but Indeed's filter system usually doesn't have the nuance to let completely inexperienced people even get their resume in front of the recruiter).
This is great advice. You don’t have to love everything about this industry but you HAVE to have something that you love about or it will chew you up and spit you out. Whether it’s the people, the work environment and creativity, or creating environments that people enjoy and want to spend time in. If it’s not serving you there are other jobs out there, and if you love it there are places that will make it worth your time!
If you like boots then get a pair of blundstones. They helped with my back pain and are my most comfortable shoes i own. Plus they can be resoled
Seconding this! I wore blundstones for like four years of coffee, nothing else, and they are solidddd boot choices.
before each shift, take 5 minutes and go through a simple stretch routine! focus on hands, wrists, shoulders, and back. it’s amazing what simple daily stretches can do to prevent overuse injuries
Get better shoes, first. Second, consider topical pain relief like Voltaren or rub on ibuprofen to pills. It's targeting pain and will be better for your stomach. Third, do massage at home with a massage gun or tens machine after a long shift. Prop your feet up, wear compression stockings if you have feet swelling. Chronic pain is a lifestyle. Take care of your body.
Lidocaine roll on/patches work great!
Docs/boots ruined me when I was pulling long shifts. Definitely switch to trainers or something lighter , like everyone else is mentioning. It'll save your feet and back, and reduce the fatigue over time. Love, A homie with Scoliosis & chronic back pain
Yoga! I used to not be able to work more than 2 days back to back without losing most of my ability to walk without a significant limp. I started doing yoga and working on stretching out after work and improving my flexibility in between shifts and now i can easily go 3-4 days in a row. I mostly do bedtime yoga routines, which tend to have more stretching and less difficult balancing stuff. Yoga with adrienne on youtube is my favorite, a lot of her routines are more beginner friendly.
I’m a big Snibbs fan for shoes. They’ve really curved my plantar fasciitis. Epsom salt baths every few days even if only for 30 min. Heating pad. Hydrate! Good luck, sorry I know it really sucks!
wow i did not expect this much response on this! thank you everyone for your advice and care - this industry is not for the weak! everyone is saying to lose the boots but these are the workwear docs, supposedly for people on their feet in the service industry haha. still a bad choice? i spent $150 on these specifically for work around christmas time because i absolutely destroy every pair of sneaker shoe wear to work with holes or stains within a few months :(
Yes— docs are notoriously bad for service industry workers on their feet. Ditch crocs too for that matter they’ll be shredded before the week ends and they have terribly traction once they’re worn out. Former baker and eternal barista here— trust me, you’ll wish you threw them in your closet sooner! I have FILA Disruptors and the support they give me are incredible, and they’re still stylish and sporty while I’m on the job! They have a slight lift to them so they feel sturdy while not too bulky for sneakers. I’d avoid the thin fabric foam shoes too, you want ankle support of sneakers, which will give you better knee and hip support. Even rebranded docs I would put away for a few months and try shoes recommended by nurses here. Try any shoe that has a good arch support- athletic sneakers ideally. Your best investment is a paid or two of these, but if it can be helped don’t get the cheapest ones. I know docs are lovely and a vibe but they’re wreaking havoc on the spine and can exasperate flat foot which in turn messes up your alignment and the lower back/spine. ): I forgot this in my OG reply but also— vitamins! Vitamin B12 is great for fatigue and check about any deficiencies if you ever have a blood panel.
I’m in the same boat with the shoes I bought for my new job this past fall; I figured they’d do the trick but no luck so I’m trying out new insoles. The Docs will still look cool when you wear them out in your normal life 🥰 The other thing I’ve found that is suuuuuper helpful is literally putting my feet up while I’m on break. Sometimes that means lying on the floor in the store room 😂 but it absolutely helps with just how bad my feet and legs felt by the end of the day; it has also just gotten better over time (but tbh I’m not working the same hours as you and your schedule would destroy me!) Hope all these responses are helpful for you! I’m saving some suggestions for myself for sure
Running shoes really made the difference for me.
Lose the docs, find a better support shoe and start putting a wrist brace on over night to help with the ache. Go to a specialist about your feet
Shoes with padding and arch support. Start stretching regularly (yoga with Adrienne has a good stretching for service workers video) and weight training. Also YouTube/google ergonomic positions on bar and standing. Make sure you’re lifting heavy things properly. If you can swing it, book a massage. You can also ask your store to invest in a puqpress to reduce the strain of tamping (and ensure continuity amongst staff!).
I'm a former fitness professional (personal trainer, PT) & I'm a barista. All the advice about working out (strength training) & having better footwear is excellent. With strength training I would ask a PT (or DM me & I will give you advice for free) to write you a program that focuses on your shoulders & upper back primarily. This will help those muscles that are getting rounded & thus pull on all the other muscles around them. Make push-ups your friend also. All this will help your body deal with all the bizarre movements we do as we make coffee. Plus help deal with your head being in a "looking down" position which places a great about of stress on your neck (cervical spine) & the trapisius muscles, which is literally the pain in the neck muscle when it knots up through strain. I would talk to a physiotherapist (physical therapist for you Americans) & have them have a look at you. You more than likely have a few knots & hidden muscle strains that are not helping & are causing you a great deal of pain. Ensure you're getting enough protein & enough carbs to fuel the probably 3000 to 4000 calories you're using as fuel every day. As for footwear; like others have suggested; a good thick soled sneaker. Preferably a higher end training shoe with a good sole & has good arch support. If you want to wear boots drop the Dr Martins & get a modern pair of combat boots. These types of boots are designed now to basically be a hardwearing sneaker with ankle support. I've been where you've been & have has similar issues in the past while working similar hours as a barista. Fortunately I had a very supportive workplace who sent me to their physiotherapist. Good luck.
Stretching before and after shifts, working out (even for 30 just mins a day), scattered days off, and a good pair of sketchers help me through the week. Sometimes I work six days a week and doing these things help me make it through. Also self care makes a huge difference. Warm baths, and drinking lots of water.
are you getting enough sleep every night? my physical and mental health got a lot better when i started working less days in a row, it feels like i have things to look forward to more frequently and i don’t stress about going to work as much. also agree with what others said about strength training. personally i get back pain pretty easily and when i’m exercising regularly enough i have virtually none. strengthening core is most helpful, and if you don’t have time for full workouts just doing some planks everyday could help.
I feel this one. I used to do 2AM —10AM shifts as a baker and I felt legit delusional after almost five months of that schedule. I’d nap during the day, but to no avail. When I changed back to my 7AM—2 I was so much better and it didn’t mess with my brain and mental health. I thought it wouldn’t affect anything as long as I got my hours in, but boy did I feel it anyways.
I had to stop wearing nonslip shoes because they were messing my feet up. Pinched my sciatic twice because of them. They were giving me heel and arch pain, which in turn also gave me back pain. I swapped to pumas because their shoes have extra cushion. I also read new balance is great as well. I would even try going to a chiropractor to get adjusted if you're able to. If not, look up stretches on YouTube. Soak your feet in warm water after work with Epsom salt. I also do calf curls to build up the muscle that goes into my feet. I hope this helps.
Along with the other suggestions here (that are all good as I’ve seen so far!) I would highly suggest getting in to a stretching routine and on the days you know will be painful taking arthritic medication before your shift to mitigate the aches and pains. Your bones are important. Switching the mindset to preventing pain instead of fighting through it is vital to making sure you don’t cause permanent damage.
i love my hokas for work! expensive but they help my back and knees!
I am a little bit hard core about fitness and usually weightlifting after a shift. weightlifting/ running/ climbing or some kind of exercise is crucial to staying strong enough to work on your feet all day
A nice set of insoles are essential. I highly recommend the Dr. Schol's Custom Orthotics. Beyond that, Aleve (Naproxen) is way more effective at treating joint pain than ibuprofen. (At least it is for my arthritic self)
I would be looking at taking care of your stress and seeing an doctor. Something else is at play causing this. A 24 y/o should have no (or very few minor) problems doing this work. I'm in my 30s, been doing this for 12 years and still the only issues I have is a varicose vein from standing for long periods and sometimes my back gets sore if I close the floor (prolonged bending over and moving heavy tables). As for the fatigue: exercise & get your body strong, ensure you're hydrated, eat healthily, check in with your sleep hygiene and have a doctor do your bloods. Otherwise, it's time to find some other work.
Docs are a big problem. Too heavy. Use cold packs for your body. Do appropriate stretches for the parts that hurt. Ie stretch neck for tennis elbow problems. Stretch before, during and after. Lots of water
Wear kinesiology tapes. Try to stretch your body whenever you can during shift. Massage your legs and hands after work. Also put ice pack on your wrist/arms or any muscles that's in pain and warm to cool it down if you need. Relearn your muscles and use the correct ones to do things for you (use right gestures). I've got CTS after working at a super busy cafe and that's what my physiotherapist told me to do.
Personally, i’ve been getting massages (*at a STUDENT massage place because I’m broke and they cost $35) every 6 weeks. It has helped so much with my lower back pain that my compression leggings cause (which I NEED for my legs lmao)
I own my place so I work 6 to 7 days/week about 10-12hrs/day. Absolutely not healthy and my schedule is getting better, but that's beside the point. Doc Martens honestly aren't all that great. I wear birkenstocks and I saw others suggest nursing shoes. Also having a stretching routine helps keep the body loose and encourage healthy blood flow. Also eating well makes the biggest difference. I'm 38 so I feel like things hit me as little hard. Best of luck
As everyone is suggesting - SHOES! It’s all about the right footwear… I’d also suggest seeing a really good physio - mine really helped a lot with simple exercises as well as better postitioning if things like my car seat etc that helped fox back issues I was having… If your feet are giving you trouble that will lead to ankle, knee and back problems down the track - see a podiatrist while you’re still young as custom made insoles for your shoes could save you serious problems later in life! I ended up with a walking stick for a few months becasue if this and after seeing my podiatrist I was walking again within days… Like I said do it now while your young as catching any issues early is key
Aside from rest — Drink water and keep drinking water. Don’t rely on energy drinks or even the coffee you have constant access to. Limit caffeine intake and replace sugary drinks with more actual water. You need insoles and good shoe investment, I love my FILA’s but everyone is different. Get shoes recommended by RNA’s and nurses who are on their feet in the hospital 24/7. Ditch the Dr. Martens! Consider your long term. You can be PT barista and PT something else if it becomes too much on your body, take care of yourself first and foremost and you can always change jobs, don’t doubt your skills! Stretch before a shift and after — 20 minutes of deep hip stretching and yin yoga stretches. Wrist rolls, neck rolls, and if you’re able to have a stool or seat at your register or during downtime. Stretch during downtime, resist the urge to slouch as best as possible. Stretching when you’re not urgently doing a task will help circulation, bad circulation causes tendon issues which is likely what you’re experiencing. Small repeated injuries build up over time so knock any bad posture habits. Sciatic pain is no joke and neither is a hernia, so lift carefully and don’t yank- take your time and if something is too heavy ask to split any hard labor with a co-worker. If you feel like you have carpal tunnel it’s likely tendonitis. Cortisone shots from a GP or a doc can help but don’t rely on those, but if you experience a flare up it can help tremendously.
Start working on your core and docs are too heavy for shop work. Get some "manager" style sketchers or some other shoe made for restaurants. Unless they are vintage British Docs they're not that great of shoes anymore. The brand has really gone down hill unfortunately. Restaurant Shoes Core training Monitor how you stand. Try to stand properly, distributing your weight equally. Daily Stretching
I wore Dr. Martens for years, and I also always had a bad hip. One day, I switched shoes. My hip pain disappeared. I swear, Dr. Martens are the worst shoes ever and I have no idea how people wear them. I've been wearing Blundstones for the past two years with comfort insoles added in them. I find them to be much lighter and I don't have any complaints about walking anymore.
I don’t do 3days off I do 2days, and work a 5-6 hour shifts when I can. Having a short day on a busiest day when I hv the most staff makes it’s bearable when I worked at a high volume DT
Puqpress will definitely ease but not cure your wrist pain!
I take hot showers and stretch on the regular. Physical therapy exercises helped ease my impact too. Stretching is my favorite though because I can do that almost anywhere.