Working long shifts is tough on your body.

By the end of your shift, you cannot wait to go home, fling off your shoes and just lay down on the couch to relax. Your feet, ankles and knees maybe swollen or throbbing. It seems like your feet are constantly aching, which leaves you in discomfort. We have 4 exercises we recommend you try out to help stop the pain.

#1. Tennis ball roll

You may experience pain at the bottom of your foot from constantly standing and walking. An effortless way to eliminate foot pain is to roll a tennis ball under your feet. I recommend you sit in a chair, place the ball under your foot, and roll the ball between your foot and floor. This exercise works best with your shoes and socks off. Be sure to do this to both of your feet!

#2. Toe Presses

According to Harvard Medical School, they recommend toe presses to help alleviate bottom foot pain after a long shift. This simple foot stretch can help loosen up the plantar fascia, the ligament that runs between your heels and toes.

First, you will need to stand up and lift your left leg behind you. Next, you will rest the toes of your left foot on the ground and push lightly until you feel a stretch along the bottom of your foot. Hold your pose for 20 seconds, and then repeat with your left foot.

#3. Ankle circles

Not only may your feet hurt after a long shift, but also your ankles. You may experience discomfort when moving or even have trouble moving. Lay down on the ground or your bed with your chest facing up. Point your toes towards the ceiling and then roll your ankles in slow motion. This will help stretch out your Achilles Tendon.

#4. Knee bends

Standing and walking all day also puts a lot of pressure on your knees. I personally have always had knee problems, and I found that knee bends can make you less susceptible to injuring your knee. You will need to sit in a chair with a back and place your feet on the ground. Sit backward on the chair and hold onto the seat of the chair with both hands. Next, lift one leg only using your knee. Hold for 5 seconds and then switch legs. Do this drill 10 times each on both sides.

We like to see our allied travelers healthy and happy. We hope you enjoyed reading our tips on how to alleviate pain in your knees, foot, and ankle after a long shift.

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