Have you ever felt your feet start to ache, feel hot, or even painful after standing for a long time on the commuter train, MRT, bus, or at work? This discomfort often makes you want to sit down as soon as you get the chance.
While it may seem trivial, pain in the soles of the feet is actually a sign that the tissues in the feet are working harder than usual. If this occurs continuously, this condition can even develop into a more serious disorder.
The soles of the feet support the entire body weight.
The sole of the foot has a complex structure. It contains 26 bones, dozens of joints, muscles, ligaments, tendons, and connective tissue that work together to support body weight.
When standing, the entire body weight is distributed across the soles of the feet. The longer a person stands, the longer the tissues are under pressure without a chance to rest.
When standing on public transportation, the load on the feet increases because the body must constantly adjust its balance due to the vehicle moving, braking, or turning. The leg muscles will constantly contract to prevent the body from losing balance.
Why Do the Soles of Your Feet Hurt After Standing for a Long Time?
Here are some reasons why the soles of your feet can hurt after standing for a long time:
Muscle Fatigue
While standing, the calf muscles and the small muscles in the soles of the feet work almost non-stop.
Continuous muscle contractions slightly reduce blood flow to the tissues. As a result, oxygen supply is less than optimal during movement or walking. This condition leads to a buildup of metabolic waste products, which triggers aches and pains.
That's why discomfort often starts to appear after standing for 30 to 60 minutes, especially if you haven't moved much.
Repetitive Stress on the Plantar Fascia
On the bottom of the foot is a thick band of connective tissue called the plantar fascia . This tissue supports the arch of the foot and absorbs impact when walking or standing.
When standing for long periods, the plantar fascia is subjected to constant pressure. If this condition occurs repeatedly every day without sufficient recovery time, the tissue can become irritated.
In some people, this condition can develop into plantar fasciitis , which is inflammation of the plantar fascia characterized by pain in the heel or sole of the foot, especially when first stepping on the ground after waking up or after sitting for a long time.
Blood circulation becomes less than optimal
Unlike walking, standing still means your leg muscles don't move much.
In fact, the calf muscles function as a "pump" that helps return blood from the legs to the heart. When a person stands still for long periods of time, this mechanism becomes less effective, allowing blood and fluid to pool in the lower legs.
As a result, the legs feel heavy, sore, and even slightly swollen in some people.
Poorly Supportive Shoes
The type of footwear also plays a big role in the appearance of foot pain.
Shoes with thin cushioning, an improper fit, or no proper arch support place pressure directly on the soles of the feet. Over time, this can exacerbate pain, especially if activities require standing for long hours.
Body weight and foot shape also have an influence
Overweight people tend to put more pressure on the soles of their feet. Furthermore, foot shapes like flat feet or high arches can also alter weight distribution when standing.
As a result, certain parts of the soles of the feet receive more pressure than other parts, making them more prone to pain.
When to be wary?
Foot pain from prolonged standing usually improves with rest. However, you should see a doctor immediately if:
- Pain lasts more than a few days,
- The pain gets worse even after resting,
- Obvious swelling appears,
- Difficulty walking or treading,
- Numbness or tingling appears,
- Pain occurs every day to the point of interfering with activities.
A doctor can perform an examination to determine whether there are conditions such as plantar fasciitis, tendon injuries, nerve disorders, or other problems with the structure of the foot.
How to Reduce Foot Pain
Several simple steps can help reduce complaints, including:
- Change standing positions or walk lightly every few minutes.
- Stretch your calf muscles and the soles of your feet before and after activities.
- Wear shoes with good cushioning and arch support.
- Avoid standing continuously without breaks if possible.
- Compress the painful area with a cold compress for 15–20 minutes after activity.
- Maintain an ideal body weight so that the load on the soles of the feet is not excessive.
Consult a specialist immediately
Foot pain after prolonged standing is a fairly common complaint, both when using public transportation and at work. It's caused not only by fatigue but also by constant pressure on the muscles, ligaments, and supporting tissues of the feet.
If the pain is only occasional and improves with rest, it's generally not serious. However, if the pain persists or worsens, it's best to consult an orthopedic surgeon immediately to identify the cause and treat it early.
Article written by dr. Steesy Benedicta, M.Ked.Klin, Sp.OT (Orthopedic & Traumatology Specialist, EMC Pulomas Hospital).