Relieving Ankle Pain from Prolonged Standing: Tips and Tools

Ankle pain from prolonged standing?

Hello Director Chen, my job requires me to stand for 8 hours, and I also have to run around or squat.
Usually, after standing for 2-3 hours, my ankles start to hurt, specifically on the outer sides of both ankles.
I’m not sure if it’s due to my weight (100 kg) or if it’s related to a childhood visit to an orthopedic doctor who mentioned that I am close to having flat feet, but not quite, and advised me not to stand for long periods.
I would like to ask if there are any ways to relieve the discomfort while working, or if there are any devices or equipment that could help.
Thank you!

Mr. Hsieh, 20~29 year old female. Ask Date: 2021/04/04

Dr. Chen Yongxue reply Orthopedics

Hello, standing for long periods and prolonged use can cause discomfort in the lower extremities.
The pain caused by flat feet primarily occurs at the location of the navicular bone on the medial side of the ankle, which should be different from what you described.
If the pain is on the lateral side of the ankle, it is more likely due to injury to the lateral ligaments, excessive weight-bearing, or improper use.
Weight reduction, minimizing the duration of weight-bearing activities, using ankle braces, and choosing better footwear can all be helpful.
Thank you.

Reply Date: 2021/04/04

More Info

Relieving ankle pain from prolonged standing can be a significant concern, especially for individuals whose jobs require them to be on their feet for extended periods. Based on your description, it seems that you experience pain primarily on the outer sides of your ankles after standing for 2-3 hours. This discomfort could be attributed to several factors, including your weight, potential flatfoot condition, and the physical demands of your job.

Understanding the Causes of Ankle Pain
1. Biomechanics: Prolonged standing can lead to overuse injuries, particularly if your foot structure (like having flat feet) predisposes you to improper weight distribution. This can cause strain on the ligaments and tendons around the ankle, leading to pain.

2. Weight: Carrying excess weight can increase the stress on your joints, including the ankles. This added pressure can exacerbate any existing conditions, such as flatfoot or other structural issues.

3. Footwear: The type of shoes you wear can significantly impact your comfort level. Shoes that lack proper arch support or cushioning can contribute to pain, especially during long periods of standing or walking.

Tips for Relieving Ankle Pain
1. Footwear: Invest in high-quality shoes designed for standing or walking. Look for shoes with good arch support, cushioning, and a wide toe box. Consider orthotic inserts if you have flat feet or other structural issues.

2. Take Breaks: Whenever possible, take short breaks to sit down and relieve the pressure on your ankles. Even a few minutes of rest can help reduce discomfort.

3. Stretching and Strengthening Exercises: Incorporate stretching and strengthening exercises into your routine. Focus on the calves, Achilles tendon, and the muscles around the ankle. Simple stretches, such as calf raises or ankle circles, can improve flexibility and strength.

4. Compression Socks: Wearing compression socks can help improve circulation and reduce swelling in the ankles, which may alleviate some of the pain associated with prolonged standing.

5. Ice Therapy: If you experience pain after work, applying ice to the affected area can help reduce inflammation and numb the pain. Use an ice pack for 15-20 minutes, several times a day.

6. Elevate Your Feet: When resting, elevate your feet to reduce swelling and improve circulation. This can be particularly helpful after a long day of standing.

7. Foot Massagers: Consider using a foot massager or a foam roller to relieve tension in your feet and ankles. This can help improve blood flow and reduce discomfort.

8. Hydration and Nutrition: Staying hydrated and maintaining a balanced diet can also play a role in joint health. Ensure you are getting enough vitamins and minerals, particularly calcium and vitamin D, which are essential for bone health.

Tools and Equipment
1. Orthotic Inserts: Custom or over-the-counter orthotic inserts can provide additional support and cushioning, helping to alleviate pain associated with flat feet or other structural issues.

2. Standing Mats: Anti-fatigue mats can provide cushioning and support when standing for long periods, reducing the strain on your ankles and legs.

3. Footwear with Shock Absorption: Look for shoes with shock-absorbing soles to help reduce the impact on your ankles when standing or walking.

4. Compression Sleeves: These can provide support and improve circulation, which may help reduce pain and swelling.

Conclusion
If your ankle pain persists despite these measures, it may be beneficial to consult a healthcare professional, such as a podiatrist or orthopedic specialist. They can provide a thorough evaluation and recommend specific treatments tailored to your needs. In the meantime, implementing these tips and tools can help manage your discomfort and improve your overall quality of life while working. Remember, taking care of your feet is essential, especially when your job demands prolonged standing.

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