Happy Feet at Work
Your feet work hard – let’s look after them. Whether you're on your feet all day or moving between departments, this guide offers practical advice to keep your feet healthy, pain-free, and well-supported.
We are all different and that also applies to our legs and feet. Some people are lucky enough to avoid any problems with their feet, but 87% of us do. Following these simple tips and listening to your body will either prevent trouble or manage it once it arrives.
Quick tips for foot-friendly shifts
- Wear moisture-wicking socks
- Stretch your calves and arches during breaks
- Elevate your feet when resting
- Rotate your shoes daily.
Wearing different footwear in the week is good for spreading pressure and ensuring your feet remain adaptable. It also gives your footwear a day off to dry out and smell fresh!
Tips for good foot health
- Take time to wash and dry your feet thoroughly, especially between the toes.
- Moisturise daily (but skip between the toes to prevent fungal infections).
- Check for blisters, cuts, swelling, or changes in skin or nails.
- Keep your feet warm.
- Soaking your feet longer than 10 minutes as this reduces the natural oils of the feet.
- Trimming your nails too short or down the corners as this leads to in-growing toenails.
- Using sharp instruments such as razor blades to cut corns or hard skin.
- Removing hard skin that is over a joint or bony area.
- Using corn paints or corn plasters which contain acid.
- Using in-growing toenail paints as these also contain acid.
If something doesn’t look or feel right, don’t ignore it – early action helps prevent bigger issues.
Footwear is essential and the foundation to keeping your feet healthy. Channel your inner Goldie Locks and ensure they are just right! Look for:
- Secure fit around the heel and instep (laces or adjustable straps).
- Roomy toe box.
- Low, broad heel.
- Cushioned sole.
- Breathable materials.
Avoid ballet flats, high heels, or anything that squashes your toes. The Healthy Footwear Guide has a helpful checklist.
Croc styles may be comfortable whilst wearing but often lead to fatigue of ligaments and musculature of the foot. In time this can lead to feet splaying. And if you are one of the unlucky ones, strain and pain!
Wearing the right shoes isn’t just about comfort – it’s about enabling movement, boosting wellbeing, and creating a culture of care. As Hayley Lever puts it, “Active soles can change the world.”
By choosing footwear that supports your feet, you’re:
- Encouraging more movement throughout the day.
- Reducing fatigue and injury risk.
- Setting a visible example that well-being matters.
- Contributing to a workplace culture that values health.
It’s a small change that can ripple outwards – from your own energy levels to the way we support each other across the Trust.
Common foot conditions
- Plantar fasciitis – heel pain, especially in the morning
- Soft Tissue Strain – Pain in one area that builds with activity
- Corns and calluses – caused by pressure or friction
- Bunions – bony bump at the base of the big toe
- Athlete’s foot – itchy, flaky skin between toes
- Ingrown toenails – painful and prone to infection
Most can be managed with good hygiene, footwear, and early treatment.
Foot Pain? Here’s what to do
- Rest when possible – pain is a signal, not a challenge.
- Check your footwear – tight, flat, or worn-out shoes can cause problems.
- If you haven’t resolved the issue after 6 weeks speak to
- Occupational Health or your GP – they can refer you to a Podiatrist or Orthotist.
- Try the following simple exercises.
- Seated Plantar Fascia Stretch
Sit with your affected leg crossed over your other knee. Gently pull your toes back towards your shin until you feel a stretch in the arch of your foot. Hold for 30 seconds, repeat 6 times. You can also use a towel to help pull your toes back if needed.
- Towel Stretch
Sit with your affected leg outstretched. Place a rolled-up towel under the ball of your foot, holding the ends of the towel. Gently pull the towel towards you, keeping your knee straight, to stretch the plantar fascia and calf.
- Calf Stretch (Standing)
Stand facing a wall with one foot slightly in front of the other. Lean forward, pressing your hands against the wall, until you feel a stretch in your calf muscle. You can also do this stretch with your knee slightly bent to target different calf muscles.
- Golf Ball/Tennis Ball Roll
Sit in a chair and place a golf ball or tennis ball under the arch of your foot. Gently roll the ball back and forth under your foot, applying pressure as tolerated.
- Frozen Water Bottle Roll
Use a frozen water bottle (or a regular one) as a roller under your foot. Roll it back and forth, applying pressure to massage the plantar fascia and provide a cooling effect.
- Towel Crunches
Sit with your foot on a towel and try to bunch the towel up under your toes, keeping your toes flat.
- Heel Raises
Stand on a slightly raised surface (like a step) and raise up onto your toes. Lower your heels slowly. You can start with bodyweight and progress to using weights or a rucksack for added resistance.
Important considerations
- Listen to your body: Avoid any exercises that cause sharp or intense pain. Modify or stop if needed.
- Warm-up before stretching: Gentle movements like ankle rotations can help prepare your muscles.
- Be consistent: Perform exercises regularly, even when you feel better, to prevent recurrence.
Footcare and fall prevention
- Looking after your feet isn’t just about comfort – it’s also about staying steady on your feet and reducing your risk of falls. According to NHS Inform:
- Check your feet daily for cracks, swelling, or signs of infection.
- Wash and dry your feet every day, especially between the toes.
- Moisturise dry skin with a urea-based foot balm (but avoid between the toes).
- Clip or file toenails regularly – follow the natural shape of your toe and avoid cutting into corners.
- Wear footwear that fits well, is in good repair, and suits the activity you’re doing.
These small habits can improve your confidence, independence, and energy levels while helping you stay safe and mobile.
Need help?
If you’re experiencing foot pain or are unsure about your footwear, contact Occupational Health. They may be able to help or they will signpost you to your GP, the Orthotics Department, or your local podiatry service.
Your feet carry you through every shift – let’s keep them strong and supported.
If you have any questions about the content of this webpage, please e-mail sfh-tr.wellbeing@nhs.net.
