The Standing Desk Trap
In the last few years, the “Standing Desk Revolution” has taken over offices and home workspaces. We were told that “sitting is the new smoking,” so we all bought adjustable desks to save our backs and burn more calories. But as podiatrists, we are seeing a new wave of patients with a specific set of complaints: swollen ankles, aching heels, and spider veins.
It turns out, while sitting all day is bad, standing still all day might be worse for your feet. Step By Step Family Foot Care is here with a blog on the subject! Read on to learn how you can spot, prevent, or address the most common conditions that too much standing can cause.
The Problem: Gravity vs. Your Veins
Your heart pumps blood down to your feet easily; gravity does most of the work! But getting that blood back up to your heart is a fight against gravity.
- To win that fight, your body relies on the Calf Muscle Pump. Every time you take a step, your calf muscle contracts and squeezes the deep veins in your leg, shooting blood back up toward your heart.
The “Standing Desk Trap”
When you stand perfectly still at a desk for 4 hours, your calf pump is turned off. Blood pools in your lower legs, increasing pressure in your veins. Over time, this leads to:
- Edema: That heavy, swollen feeling in your ankles by 5 PM.
- Varicose Veins: The increased pressure can damage the delicate valves in your veins, causing them to bulge.
- Plantar Fasciitis: Standing static puts constant, unyielding tension on your arch without the relief of movement.
Fortunately, you don’t have to throw away your standing desk. You just need to stop standing like a statue!
The 30/30 Rule
Don’t stand for 8 hours. Ideally, switch positions every 30 minutes.
- Sit for 30, stand for 30. This variation prevents fatigue in both your back and your feet.
The “Calf Pump” Exercises
While you are on a Zoom call or reading an email, keep your pump working:
- Heel Raises: Lift your heels off the ground 10 times every hour.
- Toe Taps: Tap your toes to engage the shin muscles.
- The Rocker: Gently rock from heels to toes while you work.
The Gear Check
- The Mat: You absolutely need an Anti-Fatigue Mat. Standing on a hard floor (wood, tile, or thin carpet) without a cushion is brutal on your joints.
- The Shoes: Never stand barefoot or in flat slippers. You need “indoor shoes” with arch support to handle the load of your body weight.
When to See a Doctor
If you notice that your ankle swelling doesn’t go away overnight, or if you see new, ropey veins appearing on your legs, your standing habit may have triggered Venous Insufficiency.
We can evaluate your circulation and recommend medical-grade compression socks to help your veins fight gravity…so you can keep working without the worry.
Step By Step Family Foot Care is here to assist you with your podiatry needs! To make an appointment with Dr. Debra B. Manheim, call us at (973) 917-3785 or visit our site to schedule an appointment. The staff at our Parsippany office is ready to help.
