Adults only (18+)

How to Relieve Leg Pain from Standing All Day

Spending long hours on your feet can take a toll on your legs. Whether your job involves retail, teaching, nursing, construction or hospitality, standing for most of the day can lead to tired, aching legs that feel heavy, stiff or swollen by evening. While this kind of pain is often not serious, it can affect your comfort, concentration and quality of life if not managed properly.

Understanding why your legs ache after standing and what you can do to relieve the pain can make a noticeable difference. With a few simple adjustments and some gentle care, you can keep your legs feeling stronger and more supported.

Why Standing All Day Causes Leg Pain

When you stand still for extended periods, your muscles stay contracted and blood flow slows down, particularly in the lower legs and feet. This can lead to a build-up of fluid, muscle fatigue and a feeling of heaviness or tightness. Over time, the joints may feel sore and the arches in your feet can flatten, which places extra strain on the muscles in your calves, thighs and lower back.

Standing also causes pressure to build in the veins of the legs, especially if movement is limited. This can lead to swelling, aching and in some cases contribute to vein issues like varicose veins. Hard floors, poor footwear and lack of movement throughout the day can make the problem worse.

Common Symptoms

Leg pain from standing all day can feel like an aching, burning or cramping sensation, particularly in the calves or feet. You might also notice swelling around the ankles or feel stiffness when you first sit down or lie down at the end of a shift. Some people feel a deep tiredness in their legs, while others experience sharp or shooting discomfort if muscles become strained.

How to Relieve Leg Pain After a Long Day on Your Feet

Gentle movement is key to improving circulation and releasing tension from tired muscles. As soon as you are able to rest, lie down and elevate your legs above heart level using pillows or a cushion. This helps reduce swelling by allowing fluid to drain from the lower legs back into circulation.

A warm bath or shower can help soothe sore muscles and joints. Adding Epsom salts to the water may provide additional comfort, although the evidence is mostly anecdotal. Afterwards, a gentle leg massage with moisturising cream or oil can stimulate blood flow and relax tension.

Stretching your calves, hamstrings and thighs is especially helpful. You can try leaning into a wall with one leg behind you, or gently pulling your foot towards your buttock to stretch the front of your thigh. These stretches loosen up tight muscles and help improve flexibility after hours of standing still.

Wearing compression socks during the day may help prevent swelling and reduce fatigue in the legs. These specially designed garments support your circulation and are available in different strengths depending on your needs. A GP or pharmacist can help you choose the right type.

Applying an ice pack wrapped in a cloth to areas of pain or swelling for 15 minutes can also be helpful, particularly if the discomfort feels sharp or inflamed.

How to Prevent Leg Pain from Standing

Prevention begins with supportive footwear. Choose shoes with cushioning and arch support that fit well and allow your toes to move. Avoid high heels, worn-out soles or completely flat shoes, as these can contribute to poor posture and muscle strain.

If your work allows, try to shift your weight from one foot to the other, bend your knees slightly from time to time and flex your ankles to keep the blood flowing. Walking on the spot or taking small steps, even in a confined space, helps break up long periods of static standing.

Using a cushioned floor mat or changing positions regularly during your shift can also make a difference. Some workplaces allow sit-stand desks or stools that let you alternate between sitting and standing.

Keeping active outside of work is important. Activities such as swimming, walking or gentle stretching strengthen the legs and improve circulation. Maintaining a healthy weight reduces the strain on your lower limbs and helps reduce tiredness after long hours on your feet.

When to Seek Medical Advice

Occasional leg pain from standing is normal, but if the pain becomes persistent, worsens over time or is accompanied by swelling, redness, heat or visible veins, speak to your GP. This could be a sign of vein problems or another circulatory issue that needs medical attention.

You should also seek help if leg pain interferes with your ability to work, walk or sleep, or if you notice numbness or tingling. In rare cases, a sudden painful leg with swelling could be a sign of a blood clot and requires urgent care.

Emotional Impact and Daily Comfort

Constant physical discomfort can wear you down emotionally. If leg pain makes you dread your workday or affects your mood and motivation, it is worth taking it seriously. Simple improvements to your routine, combined with support from your employer or healthcare provider, can make your working day much more bearable.

Final Thoughts

Leg pain from standing all day is a common issue, but it does not have to become a daily struggle. With the right support, footwear and self-care, most people find they can manage or even prevent discomfort. Small daily changes, such as stretching, elevating your legs and staying active, can go a long way in keeping your legs strong, supported and pain-free.