Question
Dear David, I am the owner of a restaurant and therefore am standing/walking for upwards of 9 hours per day. I have not suffered any serious problems yet but I'd like to ensure that I remain injury free. What shoes do you reccomend? I have high arches and a concern for fashion :)
Thanks for your help!
Rachel  

Answer
Hello Betty

Sorry, or Rachel. Anyway, I am in construction, on my feet all day also. Another disadvantage is the ground is always hilly, full of rocks, sand, etc.

The WEAKEST part of your foot is a single muscle that runs from under your big toe to the back of your heel. It makes your arch have the curve. This muscle DOES NOT bend. It is very stiff. So when you strain it, you tear or break it, and THAT results is horrible feet pain.

So let's get started on avoiding and preventing THAT day from happening to you.

First, a speech about shoes. When I was young (I am now age 53) ALL shoes had built-in curves in the middle that held up your arches. So the muscle did not have to work so hard. As the years went by, ALL shoes got rid of the arch support. Why, I do not know. Even the expensive shoes.

This resulted in a booming business for foot doctors! And very expensive treatment for you and me. The doctors sell arch supports made of plastic, at $90-$120, that go in your shoes. By then, you need the hard plastic ones because the damage is already done.

Here is what you should do NOW, so you do not go to a foot doctor - later, and face a big bill and a lot of pain;

Go to a store and buy a pair of arch supports. I see them for sale in Walmart and Walgreens. They SAY arch supports. Find the stiffest ones you can. WEAR THEM every day. When you get up out of bed in the morning, have shoes with these supports in them by your bed. Put them on BEFORE you step out of bed. Your arches are their weakest the instant you wake up.

I realize you are booked for time each day (I know, I work 12 hours a day), but you really need to do an aerobic/strength building exercise to keep your feet, ankles and legs strong, stronger than what is required on your job. For THAT buy The Step. They sell them at Walmart in the sporting department. Usually on the top shelf.

Every morning, when you get up, with shoes on, step up and down 50 times. Do 10 with your left foot, then reverse 10 with your right foot, etc. The foot pushing you up is working the hardest, so give each leg a break. I step up with one foot, then the other, pause, step down with one, then the other, resume. Every night before you go to bed, repeat The Step 50 times.

No, walking and standing on your feet all day will NOT make your legs and feet stronger.

Also do; every morning and every evening;

Stand facing a wall, about 2-3 feet away. Raise your arms up HIGH. Place one foot forward where your knee is pressing against the wall. Lean your body forward where your upper torso, face and arms raise up high are pressing against the wall. Your other foot is placed back, flat on the floor. Move it back as far as you can while keeping it flat on the floor. FEEL the muscles in the back of your calves pull and HURT. This is stretching your feet and calve muscles. After a few days, it will be uncomfortable, not painful.

Then do the opposite foot. The trick is keep your foot flat on the floor. A bonus while doing this, you also stretch your tight and tense shoulders and arms.

Now to the kitchen! Stand at acounter top. Hands on the counter top. For balance. Squat down slowly. Go up slowly. Do 20 times. Hands on the counter again, feet together and back a bit; do pushups from the counter. Slowly. Goal is 20.
Now, hands on the counter again. Lunge one knee forward, bending the foot, pushing the other foot back as far as you can, ball of foot on the floor. Push yourself back and forth with your arms AND your legs. Goal again is 20 times.
Then opposite leg.

Finally, lie on the kitchen floor, feet down, knees up, hands crossed over your upper chest. RAISE your upper back off the floor. Hold as long as you can; goal is 20 seconds.
FEEL your stomach muscles shake and complain! Do not raise your back any higher than 1/4 up off the floor. Any higher and your sides and back muscles are holding you up. Do not raise yourself up with your hands behind your head. That is cheating.

So here is what is happening; ALL these exercises make you stronger, spped up your metabolism, lower feelings of stress and depression, make you healthier, give you very positive feelings all the entire day, and take only a little time in your day. Working in a restaurant, you can go into the kitchen or a break room anytime to take a quick exercise break, come back feeling great again. I do this all day at work, people stare, but who cares? I FEEL BETTER.

Thanks for the question. If you would like to discuss a simple exercise that will make you stronger, then we can discuss it further.

Until then, good luck with your career and good health.