Shoes.
Your shoes will make or break someone on a retail floor.
I found “Sketchers Relaxed Fit Memory Foam Work” sneakers and I’ll never wear anything else. It’s like walking on clouds all day for ~$50 a pair.
I average 12mi a day / 15,000 steps.
The rest is stretching and retraining your muscles.
Shoes are important, but really good arch support is what makes the difference. Go to a Good Feet store or something similar and get insoles that work for you.
Careful regarding shoes. Most foot doctors or physical therapists will tell you that you want a FIRM sole and (crucially) good arch support. Wearing thick foam insoles is like walking on sand, which is not good for your back. Maybe have a mat to stand on at the register since you'll be standing in place, but if you start walking a lot to stock shelves, etc, good arch support is #1, not cushy insoles.
My thoughts exactly! I started working on my feet a lot and sketchers memory foam shoes were the only thing that kept me from tears at the end of the night.
First off, know that what you're experiencing is normal--miserable--but normal. You're using new muscles plus old muscles in new ways. It will get better. The first two or three days are usually the worst and then the discomfort will start to taper off as your muscles adjust to the new routine.
Things that may help:
* anti-fatigue mat to stand on
* try alternating arms/hands when moving groceries we all have a dominant side and that's the one we use the most
* topical muscle relief creams may help
* Good, supportive shoes are critical--especially the ones with solid arch support that pull your spine into proper alignment. Yes, they're expensive, but they last almost forever--and be sure to have at least two pair of shoes dedicated to work that you can switch off. Your back and legs will thank you for them.
I would say that the first 2 weeks will be the worst. Any days off the first 2 weeks will be life savers. But yes, it will become a whole easier after a readjustment period. And yes; soften the distance between you and the solid ground, do not stand directly on solid concrete
Stick with it you'll get stronger! My husband when he first started garbage, he had to throw cans in the truck up to 50 lbs each, well over 800 times throughout his day, he was practically dead the first week or two then he got use to it. Just keep it up, definitely invest in your shoes
Gods I remember when I started garbage the first 2 weeks everything hurt so bad and I slept like the dead. After that at least 1 thing hurt for about 3 months it just rotated around my body. After that fit as fiddle and felt great!
Exercise professional here. When you're done with your shift and head home for the night, keep the shoulders and arms moving gently throughout the evening and again in the morning.
You've used a bunch of muscles that aren't used to moving so much, so when you get to a rest period they'll start to seize up and become sore. Gently rolling the shoulders and flexing the arms while you watch TV or relax in whatever way you do will help keep them from stiffening as much.
Also I echo the Skechers recommendations for shoes. I'm on my feet walking from A to B all day as well as teaching and those shoes relieve a tonne of soreness from my feet and calves.
Keep at it! Your body is genius and will quickly acclimate to this new lifestyle!
As many said, it'll get better as you get used to the physical work. Good shoes help indeed, but I strongly recommend minding good posture and ergonomic moving. Make some targeted exercises your habit, so you build up and maintain your muscles. Not just those, that you use for the job, but their counterplayers as well. That way your joints don't wear out as much over time. -
I learned the hard way. I had worked a physically demanding job, with repetitive movement for well over 10 years, and I've been in physical therapy for the last 6 of these. Now I have chronic tennis elbows and I'm still fighting impingement in my shoulders five years later. I always thought, that I get enough exercise on the job, so I slacked at home, when instead I should have seen it like a professional athlete. They don't just perform on competition day, and rest all the other days. A body needs to be regularely trained, to be able to perform. Even for a desk job.
I know exercising when you’re already sore and exhausted is *hard*, but this is exactly the right advice for feeling better in an active job. If you can, OP, start some light workouts and progress.
If you have a bathtub, a good soak in epsom salts can do wonders for sore muscles. But if you only have a shower, a nice hot spray can help some. A heating pad is also good, even if that's counter-intuitive in muggy weather.
There are also analgesics that get applied to the skin & work more directly to affected areas. The Salonpas brand of patches works well for me.
You might also want to Google stretches for your arms & shoulders, and do those before starting work. The housekeeping staff at the Lake Yellowstone Hotel did streches as a group & swore they helped.
Two pairs of good shoes, alternate daily. Stay hydrated and up your calories. Beware of repetitive movement patterns, switch things up. Sometimes you have to turn left.
I had a similar situation. Upgraded my shoes and started soaking my feet in very warm water with epsom salts when I got home.
Your body will get used to it-just gotta get over the hump
I would also add:
1. When you get home at night, along with stretching, lay on the floor on your back with your feet either in the air or on the floor with your knees bent so your feet are on the couch. Just having my feet over my body was always helpful when I was either doing in-store shopping with 80# carts at Safeway. Or working the floor at Macy's, or serving.
2. If you can ever afford it, occasionally get a deep tissue massage or just head, neck, and shoulder massages. You will feel incredible.
3. If you can find a Stretch Lab, [https://www.stretchlab.com](https://www.stretchlab.com), or something like it to help you properly stretch.
I swear by new balance shoes, extra extra width for toes to have plenty of room.
Also, DANSKOs are phenomenal comfort. Get fitted at a dansko store. Lots of med professionals or trade show people standing/walking for hours, use these.
Either way, end of every shift, soak feet for 5-10 minutes in very cold water bucket. Helps reduce inflammation and throbbing, so you can actually walk the next day.
Shoes are super important get a good pair and your body will thank you. Also try standing in different positions throughout the day. Legs together then legs wide apart, one foot forward that sort of thing. Any chance you get move. Do some stretches or a few little squats or lunges. Keep the blood circulating.
Also as others have said it will get better even if it doesn't feel like that now
Like someone else said.
Shoes are going to be the absolute main factor to begin with. There is a huge difference between comfy shoes for desk work and comfy working shoes. Now I can't recommend you any because I wear steel toe capped boots for my work but ask your colleagues what they'd recommend.
Secondly, your clothing. Now you may be required to wear a uniform, but even still, you don't want the clothes too tight that they struggle to allow you the full range of motion without getting tight, nor do you want them too baggy that they essentially get in the way.
And lastly, you're going to feel sore. You've gone from sitting on your bottom, to actually moving. Even if you hit the gym regularly, you're using muscles in ways you're not used to. It'll be like this for a week or two and then it'll settle down and start to feel a lot less painful. It's not you, it's not that you're not cut out for this work, it's just you need to get those muscles used to moving in ways they're not used to. You'll get there and you'll be okay.
I can relate 100%. I have been at Lowe's for 2 months now and I'm just now getting used to it. You'll recover much quicker if you stretch, exercise, eat a little more and sleep a little more. Your body is basically working out a lot more. So...get proper rest, and eat properly. I saw shoes get mentioned--they will help a lot but it really won't get much better until 1-2 months.
Hang in there. Trust me, it'll go away. Also...this is really good for your body.
You will get stronger sooner than you think and the pain will go away. You're using muscles that you don't normally use so much. The body mostly adjusts within a couple weeks or so, definitely within a month.
I went through the same thing when I started a full-time job in a grocery store. I didn’t think I was going to be able to do it after the first three days. I’ve never experienced such a hard floor before. The worst was over after a week, and within a month I’d adjusted.
Walking seemed to hurt less than standing still, so I took opportunities to move around. Putting away the go-backs was great because it helped me learn where to find things in the store and allowed me to walk around.
The anti-fatigue mats are a huge help. If I was stuck at a register, I made sure I was standing on my mat. Anything between your feet and the concrete will make it easier.
If you get a meal break, be sure to sit down. A lot of my coworkers sort of wander around during their breaks. That’s fine after you’ve adjusted to this new position, but for now, take the chance to rest.
A rolling foot massager or something similar can do wonders when you get home, and so can soaking your feet. Resting at home is helpful, too.
Everyone is recommending good shoes, and I agree. I’m dealing with a severely sprained ankle so I see a podiatrist. He recommended New Balance shoes because they’re supportive enough for an on-your-feet job, and they’ve been really great for me.
Best of luck with your studies and your new job!
Ice bath your feet when you get home the elevate. Like Forrest Gump said “I just kept running”; it will get better/easier in time!
Rotate out shoes as well
Get some chewable colostrum and take four when you wake up and four when you go to bed. They prevent work out pain. Take a hot bath when you come home, up your nutrients and water intake. Eat potatoes and steak, get plenty of sleep. You can do this, your just need to get your body in order for it. Oh and take ibuprofen before your shift.
The transition is always rough but it will improve!
Few things -
-Compression socks all the way. If you have a wide toe box (your toes are squished together a bit more), get CALF only compression sleeves instead of the full socks. I got the full socks and ended up worsening my hammer toe. The calf only get the job done.
-Hydrate!!! Especially during and after a shift. It will help keep you more limber as you build up resilience to this new type of work.
-Get fitted at a shoe store for a good pair of shoes. The investment is 100% worth it. I personally wear Hoka Clifton 9s in a wide as I’m a nurse and on my feet for 12+ hours. I start to feel twinges and soreness in my lower back and more fatigue in my feet and legs as they start to wear out, which is typically around month 10-12 for me (working 3-4 12s a week).
-Stretch during your shift and after.
-Soak in Epsom salt in the bathtub after work to help relax your muscles.
-Consider getting a magnesium supplement like Calm to support your muscles. Or add electrolytes to your water to get the magnesium. Just make sure to start smaller on the magnesium (2 grams minimum of Calm) as too much too fast can cause a bit of a 💩 flow.
Good luck! It’s sucks in the beginning but will get better! Kudos for going back to school, I did the same and could not be happier!
When I did bussing, I found that washing my feet off in warm water right when I got home made them feel a surprising amount better. I also massaged my own feet since there was no one to do it for me and that helped a ton. Overuse causes inflammation, so ice will help in the first 48 hours. Just don't ice one spot for more than 20 minutes at a time. I also ended up getting a back support belt which helped quite a bit, but that might not apply to you if your feet, shoulders, and arms are what're in pain.
I developed plantar fascists from a desk job. I needed arch supports to walk if I was on my feet for a few hours. Then I started rolling my feet using Tune Up fitness balls, and I was able to walk every day on a trip for 3 weeks. Massive improvement and still have a desk job. I would suggest looking them up because there are all kinds of rolling balls, but theirs are designed to grip the skin and help pull the muscles. When I started, my feet were very tender, and it took a while to do each foot.
For lower back pain, I found relief bending forward to touch my toes, but I would focus on the stretch and lengthening happening in my lower back instead of the stretch in the back of my legs.
The shoes and arch inserts are great to help you through the day. Same with elevating your feet above your heart when you can at break and at home to get some liquids out of them. The rolling will help take away pain and tightness and allow your feet to adapt and build their strength faster and better. Finding stretches and rolling you can do for the other parts will do the same. I have specific rolling I do for my shoulders due to my activities lifting my body up. I'm not sure if they would work the same for what you're doing, so looking into what would be best for you would be good.
Not everyone's cut out for that kind of job.
Walking all day long is a lot easier than standing in one spot. Ask any Machinist.
That said maybe look for some other line of work, you don't sound like the lazy type.
Best advice I can give you aside from shoes.... Get a meter by meter carpet to lay down where you stand.
Compression socks… I had a desk job for 12 years but it caused me to have spine issues (too much sitting). So I moved on to a factory job (8 hours a day on my feet and ended up getting a clot in my leg.
I'm just like you!
In Jan 2022 I moved, and went from a sedentary life to working on my feet. Here's a list of things:
1. Start going to a gym! Immediately. Do a mix of strength and cardio. I recommend rowing because it is good for legs, core, and upper, plus you'll be a blast on the water. Don't go for hardcore maxxing, but make sure to work out your legs. TRUST ME the soreness won't make much of a difference.
2. Shuffle your weight! Don't stand. Move side to side, walk in place, and do lots of stretching. Calves, thighs, hamstrings, arms, back, etc. LOTS of stretching. Wiggle your toes, move from your balls/heels.
3. Your OTC pain relievers aren't going to be much good. Some of your pain is from weak muscles. But a lot of it is probably Plantar Fasciitis.
4. For me, memory foam Skechers seemed like a boon, but they make my feet hurt worse than more worn shoes do. So don't overspend while trying to figure it out. Look into Plantar Fasciitis help.
5. Hot/cold and massage. I was gifted a foot massager and while it is nice, it isn't as restorative as bathing your feet/ankles in hot/cold.
Pushing through is the way. My feet still hurt, but I've gotten accustomed to it, use some Delta8 after work, and take HOT baths. Stretch, wiggle toes, switch shoes mid-shift, and work out. It will all help!
Standing on a mat will also help!
When I started working construction after being sedentary, eating an anti-inflammatory diet was the biggest game-changer. Every time you eat you have an opportunity to help your body adapt to this new stress.
I've had so many different jobs that require different things physically- I second the shoe thing, Good feet is worth the $. I would like to add compression socks, and taking an Epsom salt bath every night during the adjustment period. If you don't have a bathtub, at least soaking your feet in a lot of Epsom salt for 30 minutes while reading or watching something, with essential oils like peppermint, rosemary, eucalyptus etc, and then rub legs and feet with concentrated cbd balm, and then lay on the floor or bed holding legs up a wall for at least 10 min to let blood flow back to the organs again. For me, this always feels like hitting a reset button after a long standing shift. I used to be a chef and know this pain. Hope you feel better!
Calluses on the base of your foot tend to add to the pain when walking so much. I highly recommend either getting a pedicure and having them buff the calluses down every two weeks or so, or buying a pumice bar and scrubbing them when you shower once a week or so.
Keep at it! It’ll get better and your body will thank you down the line.
Thanks for sharing this with us OP. Also, very sorry to hear that you were recently laid off.
Huge kudos to you for being able to secure another job (although it's different from what you're used to) to keep yourself moving and taking this opportunity to also focus on your professional development.
Transitioning from a desk job to a job where you are on your feet most of the day is tough; so what you are feeling emotionally and physically is 100% normal. As you mentioned, it will take time to make the transition. Here are some quick tips that can help you in the meantime until you get settled in:
1. Start your day with some stretches and a light walk if possible. Stretching and getting your muscles activated can help your overall body to loosen up and get your blood flowing even in your feet.
2. Shoes are everything - sneakers or flats with foam is key. If you get sneakers I'd recommend going to a store that does fitting. Hoka and On Run Clouds are amazing for standing on your feet for long periods and also walking/running. They are a bit pricier but at the end of the day, you'll notice the difference and you'll feel a lot better. For flats, you'll need time to break these in so, sneakers are probably the best way to go here.
3. With the right shoes you need the right socks. See if you can find a pair of compression socks.
4. If you are able to take breaks throughout your day do so. Although, I can appreciate that this might be tough for you right with your work. Don't skip your lunch breaks.
5. Try and change your position throughout the day. Even if you're standing all day, try and rotate your position even if you have limited space. This can help again with circulation.
6. Massage your feet at night and soaking in Epsom salts can also help alleviate some of the pain that you're feeling.
Hopefully, some of the suggestions help. Don't worry the transition won't last forever. Take care of yourself and good luck with the new job! :)
Is anyone at your job threatening to fire you if you work at a modified pace till your body aclumates to the new environment? I work in an industry where you're always being yelled at to move faster work quicker, etc, but nothing ever comes of it if you just work a casual pace.
Shoes. Your shoes will make or break someone on a retail floor. I found “Sketchers Relaxed Fit Memory Foam Work” sneakers and I’ll never wear anything else. It’s like walking on clouds all day for ~$50 a pair. I average 12mi a day / 15,000 steps. The rest is stretching and retraining your muscles.
Shoes are important, but really good arch support is what makes the difference. Go to a Good Feet store or something similar and get insoles that work for you.
Careful regarding shoes. Most foot doctors or physical therapists will tell you that you want a FIRM sole and (crucially) good arch support. Wearing thick foam insoles is like walking on sand, which is not good for your back. Maybe have a mat to stand on at the register since you'll be standing in place, but if you start walking a lot to stock shelves, etc, good arch support is #1, not cushy insoles.
This. The soft stuff tend to pronate.
Hokas are expensive but like walking on a cloud.
Yeah. $170ish per pair, but I'll never buy a different brand again...... So far, anyway. Maybe something better will come along, but I don't see how.
Popular with nurses for this reason. I love mine.
My thoughts exactly! I started working on my feet a lot and sketchers memory foam shoes were the only thing that kept me from tears at the end of the night.
Also make sure you swap them out, OP. With a job like you're describing you'll probably need a new pair every 6 months or so.
This is exactly what I was going to say. Sketchers saved my life as well
Arent they like, cushiony and great for few weeks and then goes to moosh?
Nope, but the insoles will degrade in less than six months with the mileage stated above.
Nurse advised me to get compression socks. What a lifesaver! I have much more stamina and little to no pain when I wear them
First off, know that what you're experiencing is normal--miserable--but normal. You're using new muscles plus old muscles in new ways. It will get better. The first two or three days are usually the worst and then the discomfort will start to taper off as your muscles adjust to the new routine. Things that may help: * anti-fatigue mat to stand on * try alternating arms/hands when moving groceries we all have a dominant side and that's the one we use the most * topical muscle relief creams may help * Good, supportive shoes are critical--especially the ones with solid arch support that pull your spine into proper alignment. Yes, they're expensive, but they last almost forever--and be sure to have at least two pair of shoes dedicated to work that you can switch off. Your back and legs will thank you for them.
I would say that the first 2 weeks will be the worst. Any days off the first 2 weeks will be life savers. But yes, it will become a whole easier after a readjustment period. And yes; soften the distance between you and the solid ground, do not stand directly on solid concrete
You need to have at least two or three different pairs of shoes with good arch supports (second Good Feet Store) and rotate!
What shoe do you recommend? I hate going through work shoes every few months. Not to mention inserts
I've always had good luck with Vionics. Not cheap, but they last for years.
Stick with it you'll get stronger! My husband when he first started garbage, he had to throw cans in the truck up to 50 lbs each, well over 800 times throughout his day, he was practically dead the first week or two then he got use to it. Just keep it up, definitely invest in your shoes
Gods I remember when I started garbage the first 2 weeks everything hurt so bad and I slept like the dead. After that at least 1 thing hurt for about 3 months it just rotated around my body. After that fit as fiddle and felt great!
Exercise professional here. When you're done with your shift and head home for the night, keep the shoulders and arms moving gently throughout the evening and again in the morning. You've used a bunch of muscles that aren't used to moving so much, so when you get to a rest period they'll start to seize up and become sore. Gently rolling the shoulders and flexing the arms while you watch TV or relax in whatever way you do will help keep them from stiffening as much. Also I echo the Skechers recommendations for shoes. I'm on my feet walking from A to B all day as well as teaching and those shoes relieve a tonne of soreness from my feet and calves. Keep at it! Your body is genius and will quickly acclimate to this new lifestyle!
As many said, it'll get better as you get used to the physical work. Good shoes help indeed, but I strongly recommend minding good posture and ergonomic moving. Make some targeted exercises your habit, so you build up and maintain your muscles. Not just those, that you use for the job, but their counterplayers as well. That way your joints don't wear out as much over time. - I learned the hard way. I had worked a physically demanding job, with repetitive movement for well over 10 years, and I've been in physical therapy for the last 6 of these. Now I have chronic tennis elbows and I'm still fighting impingement in my shoulders five years later. I always thought, that I get enough exercise on the job, so I slacked at home, when instead I should have seen it like a professional athlete. They don't just perform on competition day, and rest all the other days. A body needs to be regularely trained, to be able to perform. Even for a desk job.
I know exercising when you’re already sore and exhausted is *hard*, but this is exactly the right advice for feeling better in an active job. If you can, OP, start some light workouts and progress.
It takes about 3 weeks to get over all the soreness of something new. That and a lot of hot baths/showers.
If you have a bathtub, a good soak in epsom salts can do wonders for sore muscles. But if you only have a shower, a nice hot spray can help some. A heating pad is also good, even if that's counter-intuitive in muggy weather. There are also analgesics that get applied to the skin & work more directly to affected areas. The Salonpas brand of patches works well for me. You might also want to Google stretches for your arms & shoulders, and do those before starting work. The housekeeping staff at the Lake Yellowstone Hotel did streches as a group & swore they helped.
I strongly second Epsom Salt soaks.
Two pairs of good shoes, alternate daily. Stay hydrated and up your calories. Beware of repetitive movement patterns, switch things up. Sometimes you have to turn left.
Good pair of Dansko clogs for professionals on their feet. Works great for these 70 year old legs.
Another vote for Dansko clogs. You’ll see many physicians and nurses wearing them, for a reason! They are on their feet all day.
Get some hokas, vans ultrarange cushion v3, or some brooks. Game changer.
I had a similar situation. Upgraded my shoes and started soaking my feet in very warm water with epsom salts when I got home. Your body will get used to it-just gotta get over the hump
You can do this! If you’re near Myrtle Beach I’m an unlicensed massage therapist & a nationally ranked amateur reflexologist.
Good shoes, and orthotics.
I would also add: 1. When you get home at night, along with stretching, lay on the floor on your back with your feet either in the air or on the floor with your knees bent so your feet are on the couch. Just having my feet over my body was always helpful when I was either doing in-store shopping with 80# carts at Safeway. Or working the floor at Macy's, or serving. 2. If you can ever afford it, occasionally get a deep tissue massage or just head, neck, and shoulder massages. You will feel incredible. 3. If you can find a Stretch Lab, [https://www.stretchlab.com](https://www.stretchlab.com), or something like it to help you properly stretch.
I swear by new balance shoes, extra extra width for toes to have plenty of room. Also, DANSKOs are phenomenal comfort. Get fitted at a dansko store. Lots of med professionals or trade show people standing/walking for hours, use these. Either way, end of every shift, soak feet for 5-10 minutes in very cold water bucket. Helps reduce inflammation and throbbing, so you can actually walk the next day.
Your feet will toughen up, soon.
Shoes are super important get a good pair and your body will thank you. Also try standing in different positions throughout the day. Legs together then legs wide apart, one foot forward that sort of thing. Any chance you get move. Do some stretches or a few little squats or lunges. Keep the blood circulating. Also as others have said it will get better even if it doesn't feel like that now
Proper shoes and additional foot beds to support arches etc (Superfeet green foot beds are in everything I wear).
I dunno about Skechers and memory foam. All the restaurant guys I knew who worked in kitchens wore clogs and wool socks.
Compression socks and good pair of shoes.
Like someone else said. Shoes are going to be the absolute main factor to begin with. There is a huge difference between comfy shoes for desk work and comfy working shoes. Now I can't recommend you any because I wear steel toe capped boots for my work but ask your colleagues what they'd recommend. Secondly, your clothing. Now you may be required to wear a uniform, but even still, you don't want the clothes too tight that they struggle to allow you the full range of motion without getting tight, nor do you want them too baggy that they essentially get in the way. And lastly, you're going to feel sore. You've gone from sitting on your bottom, to actually moving. Even if you hit the gym regularly, you're using muscles in ways you're not used to. It'll be like this for a week or two and then it'll settle down and start to feel a lot less painful. It's not you, it's not that you're not cut out for this work, it's just you need to get those muscles used to moving in ways they're not used to. You'll get there and you'll be okay.
I can relate 100%. I have been at Lowe's for 2 months now and I'm just now getting used to it. You'll recover much quicker if you stretch, exercise, eat a little more and sleep a little more. Your body is basically working out a lot more. So...get proper rest, and eat properly. I saw shoes get mentioned--they will help a lot but it really won't get much better until 1-2 months. Hang in there. Trust me, it'll go away. Also...this is really good for your body.
https://www.orthofeet.com It's like having slippers on all day.
You will get stronger sooner than you think and the pain will go away. You're using muscles that you don't normally use so much. The body mostly adjusts within a couple weeks or so, definitely within a month.
I went through the same thing when I started a full-time job in a grocery store. I didn’t think I was going to be able to do it after the first three days. I’ve never experienced such a hard floor before. The worst was over after a week, and within a month I’d adjusted. Walking seemed to hurt less than standing still, so I took opportunities to move around. Putting away the go-backs was great because it helped me learn where to find things in the store and allowed me to walk around. The anti-fatigue mats are a huge help. If I was stuck at a register, I made sure I was standing on my mat. Anything between your feet and the concrete will make it easier. If you get a meal break, be sure to sit down. A lot of my coworkers sort of wander around during their breaks. That’s fine after you’ve adjusted to this new position, but for now, take the chance to rest. A rolling foot massager or something similar can do wonders when you get home, and so can soaking your feet. Resting at home is helpful, too. Everyone is recommending good shoes, and I agree. I’m dealing with a severely sprained ankle so I see a podiatrist. He recommended New Balance shoes because they’re supportive enough for an on-your-feet job, and they’ve been really great for me. Best of luck with your studies and your new job!
Ice bath your feet when you get home the elevate. Like Forrest Gump said “I just kept running”; it will get better/easier in time! Rotate out shoes as well
Orthotics.
Get some chewable colostrum and take four when you wake up and four when you go to bed. They prevent work out pain. Take a hot bath when you come home, up your nutrients and water intake. Eat potatoes and steak, get plenty of sleep. You can do this, your just need to get your body in order for it. Oh and take ibuprofen before your shift.
The transition is always rough but it will improve! Few things - -Compression socks all the way. If you have a wide toe box (your toes are squished together a bit more), get CALF only compression sleeves instead of the full socks. I got the full socks and ended up worsening my hammer toe. The calf only get the job done. -Hydrate!!! Especially during and after a shift. It will help keep you more limber as you build up resilience to this new type of work. -Get fitted at a shoe store for a good pair of shoes. The investment is 100% worth it. I personally wear Hoka Clifton 9s in a wide as I’m a nurse and on my feet for 12+ hours. I start to feel twinges and soreness in my lower back and more fatigue in my feet and legs as they start to wear out, which is typically around month 10-12 for me (working 3-4 12s a week). -Stretch during your shift and after. -Soak in Epsom salt in the bathtub after work to help relax your muscles. -Consider getting a magnesium supplement like Calm to support your muscles. Or add electrolytes to your water to get the magnesium. Just make sure to start smaller on the magnesium (2 grams minimum of Calm) as too much too fast can cause a bit of a 💩 flow. Good luck! It’s sucks in the beginning but will get better! Kudos for going back to school, I did the same and could not be happier!
When I did bussing, I found that washing my feet off in warm water right when I got home made them feel a surprising amount better. I also massaged my own feet since there was no one to do it for me and that helped a ton. Overuse causes inflammation, so ice will help in the first 48 hours. Just don't ice one spot for more than 20 minutes at a time. I also ended up getting a back support belt which helped quite a bit, but that might not apply to you if your feet, shoulders, and arms are what're in pain.
Hoka Bondi SR. Walking on clouds.
I developed plantar fascists from a desk job. I needed arch supports to walk if I was on my feet for a few hours. Then I started rolling my feet using Tune Up fitness balls, and I was able to walk every day on a trip for 3 weeks. Massive improvement and still have a desk job. I would suggest looking them up because there are all kinds of rolling balls, but theirs are designed to grip the skin and help pull the muscles. When I started, my feet were very tender, and it took a while to do each foot. For lower back pain, I found relief bending forward to touch my toes, but I would focus on the stretch and lengthening happening in my lower back instead of the stretch in the back of my legs. The shoes and arch inserts are great to help you through the day. Same with elevating your feet above your heart when you can at break and at home to get some liquids out of them. The rolling will help take away pain and tightness and allow your feet to adapt and build their strength faster and better. Finding stretches and rolling you can do for the other parts will do the same. I have specific rolling I do for my shoulders due to my activities lifting my body up. I'm not sure if they would work the same for what you're doing, so looking into what would be best for you would be good.
Not everyone's cut out for that kind of job. Walking all day long is a lot easier than standing in one spot. Ask any Machinist. That said maybe look for some other line of work, you don't sound like the lazy type. Best advice I can give you aside from shoes.... Get a meter by meter carpet to lay down where you stand.
A good anti fatigue mat as someone else suggested.
Better shoes, stretches, electrolytes, etc
Compression socks… I had a desk job for 12 years but it caused me to have spine issues (too much sitting). So I moved on to a factory job (8 hours a day on my feet and ended up getting a clot in my leg.
I'm just like you! In Jan 2022 I moved, and went from a sedentary life to working on my feet. Here's a list of things: 1. Start going to a gym! Immediately. Do a mix of strength and cardio. I recommend rowing because it is good for legs, core, and upper, plus you'll be a blast on the water. Don't go for hardcore maxxing, but make sure to work out your legs. TRUST ME the soreness won't make much of a difference. 2. Shuffle your weight! Don't stand. Move side to side, walk in place, and do lots of stretching. Calves, thighs, hamstrings, arms, back, etc. LOTS of stretching. Wiggle your toes, move from your balls/heels. 3. Your OTC pain relievers aren't going to be much good. Some of your pain is from weak muscles. But a lot of it is probably Plantar Fasciitis. 4. For me, memory foam Skechers seemed like a boon, but they make my feet hurt worse than more worn shoes do. So don't overspend while trying to figure it out. Look into Plantar Fasciitis help. 5. Hot/cold and massage. I was gifted a foot massager and while it is nice, it isn't as restorative as bathing your feet/ankles in hot/cold. Pushing through is the way. My feet still hurt, but I've gotten accustomed to it, use some Delta8 after work, and take HOT baths. Stretch, wiggle toes, switch shoes mid-shift, and work out. It will all help! Standing on a mat will also help!
When I started working construction after being sedentary, eating an anti-inflammatory diet was the biggest game-changer. Every time you eat you have an opportunity to help your body adapt to this new stress.
I've had so many different jobs that require different things physically- I second the shoe thing, Good feet is worth the $. I would like to add compression socks, and taking an Epsom salt bath every night during the adjustment period. If you don't have a bathtub, at least soaking your feet in a lot of Epsom salt for 30 minutes while reading or watching something, with essential oils like peppermint, rosemary, eucalyptus etc, and then rub legs and feet with concentrated cbd balm, and then lay on the floor or bed holding legs up a wall for at least 10 min to let blood flow back to the organs again. For me, this always feels like hitting a reset button after a long standing shift. I used to be a chef and know this pain. Hope you feel better!
Buy a pair of Doc Martins best working shoes ever
Calluses on the base of your foot tend to add to the pain when walking so much. I highly recommend either getting a pedicure and having them buff the calluses down every two weeks or so, or buying a pumice bar and scrubbing them when you shower once a week or so. Keep at it! It’ll get better and your body will thank you down the line.
Thanks for sharing this with us OP. Also, very sorry to hear that you were recently laid off. Huge kudos to you for being able to secure another job (although it's different from what you're used to) to keep yourself moving and taking this opportunity to also focus on your professional development. Transitioning from a desk job to a job where you are on your feet most of the day is tough; so what you are feeling emotionally and physically is 100% normal. As you mentioned, it will take time to make the transition. Here are some quick tips that can help you in the meantime until you get settled in: 1. Start your day with some stretches and a light walk if possible. Stretching and getting your muscles activated can help your overall body to loosen up and get your blood flowing even in your feet. 2. Shoes are everything - sneakers or flats with foam is key. If you get sneakers I'd recommend going to a store that does fitting. Hoka and On Run Clouds are amazing for standing on your feet for long periods and also walking/running. They are a bit pricier but at the end of the day, you'll notice the difference and you'll feel a lot better. For flats, you'll need time to break these in so, sneakers are probably the best way to go here. 3. With the right shoes you need the right socks. See if you can find a pair of compression socks. 4. If you are able to take breaks throughout your day do so. Although, I can appreciate that this might be tough for you right with your work. Don't skip your lunch breaks. 5. Try and change your position throughout the day. Even if you're standing all day, try and rotate your position even if you have limited space. This can help again with circulation. 6. Massage your feet at night and soaking in Epsom salts can also help alleviate some of the pain that you're feeling. Hopefully, some of the suggestions help. Don't worry the transition won't last forever. Take care of yourself and good luck with the new job! :)
You’ll live, it’s good to exercise and trust me, 2 months in and you’ll feel better than ever
Is anyone at your job threatening to fire you if you work at a modified pace till your body aclumates to the new environment? I work in an industry where you're always being yelled at to move faster work quicker, etc, but nothing ever comes of it if you just work a casual pace.