Prevent foot fatigue with these 5 stretches
If a pink sky in the morning is a sailor’s warning, then tired feet are a tradie’s tip-off.
Tired feet are uncomfortable, unproductive and unsafe. Thankfully, Steel Blue designs the most comfortable work boots for tradespeople who spend hours on their feet.
Steel Blue work boots are engineered for whole-body health. They are designed to fit your feet and built with premium materials, providing better support and a more comfortable fit.
Easy stretches for tradies with tired feet
Studies show that foot fatigue caused by long days on the tools can be a warning sign of lower back and leg problems. Fatigue could also be a sign that you’re working with plantar fasciitis, pronation, flat feet, or musculoskeletal issues from an old injury.
The right lightweight work boots, together with these stretches for tired feet, will keep a spring in your step so you can do your best work day after day.
1. Calf stretch
Good for: Tightness in the calf that can lead to Achilles tendonitis and plantar fasciitis.
- Stand behind a chair
- Place your hands on the chair
- Step one foot back, keeping it flat on the floor
- Bend your front knee and press the back heel into the ground until you feel a stretch in the calf
- Hold for 20 to 30 seconds
- Repeat on the other side
You can also try bending the back knee to stretch your lower calf muscles.
2. Toe stretch
Good for: Toe cramps and tightness in the bottom of your foot.
- Sit on a chair
- Place your foot on an exercise band or towel
- Using the exercise band or towel, gently pull your toes up towards your shin
- Hold for 20 to 30 seconds
- Repeat with the other foot
You should feel a gentle stretch toward your toes at the bottom of your foot.
3. Plantar fascia stretch
Good for: Avoiding plantar fasciitis, which causes severe heel pain.
- Stand behind a step
- Place your toes on the edge of the step
- Keeping your heel on the ground, gently push your foot down towards the floor
- You should feel a stretch in the bottom of your foot. Hold for 20-30 seconds and repeat on the other foot.
You should feel a gentle stretch in the plantar fascia, a thick band of muscle in the bottom of your foot.
4. Ankle rotation
Good for: Stretching out a long day and reducing the risk of shin splints, Achilles tendonitis, and ankle sprains.
- Sit on a chair
- Extend one leg out in front of you
- Rotate your foot in a circular motion
- Rotate 10 to 15 times clockwise, then reverse to counter-clockwise
- Switch to the other foot
Try to keep your leg steady and avoid overextending, especially if you are stretching on an old injury.
5. Achilles tendon stretch
Good for: Stretching a tired calf and reducing your risk of Achilles tendonitis or heel pain.
- Stand on a step with the ball of one foot on the edge and your heel hanging off
- Slowly lower your heel towards the ground until you feel the stretch in your Achilles tendon
- Hold for 20 to 30 seconds, then rise back up
- Repeat 3-5 times
You can also use a curb or any slightly raised surface. Just be careful not to over-extend the tendon.
How often should you stretch?
Stretching for 10 minutes before and after work goes a long way to avoiding strains and injury. Remember to take regular breaks and pay attention to early signs of foot fatigue.
Read more: 10 whole-body stretches to help tradies avoid injury.
Investing in supportive, lightweight work boots will also help reduce your risk of strains and pains.
Why you can trust Steel Blue to be the most comfortable work boots
Every pair of Steel Blue lightweight work boots carries a 30-day 100% comfort guarantee. Our partnership with the Australian Physiotherapy Association (APA) gives you even more confidence that you’re buying the most comfortable work boots on the market.
See our Guides for more tips on fitting, lacing, boot care and stretching.
Images/content supplied by VALD Health in conjunction with the APA.
