Guides | August 2023

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

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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

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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

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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

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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

Prevent foot fatigue with these 5 stretches

^{Images/content supplied by VALD Health in conjunction with the APA.}

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.

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.