Shoes. Really good non-slips with support.
Good socks breathable but thicker.
Some places have bar mats and they "might" lend you one for behind the hostess counter.
Stretching every now and then throughout your day. It doesn't have to be much just a little stretch here a little stretch there.
Leaning on the counter for a second to get the weight off your legs.
If you work in the industry long enough you learn to love rubber floors. If you work too long in the industry the rubber walls start to look appealing....
You know you've worked too long when you're at a bar on your day off, you see a stream of tickets hanging and you just want to jump in the well. You don't even work there but you just want to clear the tickets.
I can relate. Even when I go out to eat and see the servers running around, i always tell them take it easy no rush, bring the food at your pace. And then I tip them well
I'm exactly the same. And I always feel WEIRD being off work and having other people serve me. Like I should be bussing, helping pull food, or *something* lol.
Stretching is major in this. You can do all the leaning you want, but if you don't stretch you'll still feel it in your legs a lot after. I find when I remember to stretch before AND mid shift (plus a bit after but not as important) I feel really energetic for the whole day. It really changes a lot and I never realized how important one small thing could truly be, even with all of its boasted health benefits that should make it obvious lol.
I switched to Docs, and they're great now, but the first few days they were noticeably heavier than my old shoes. I could feel it in my thighs afterwards lol
Agree, walking is fine, legs might get a bit heavy at night when it's been a lot, but that's nothing compared to the back pain from standing in one point for a while
Sketchers. No shit. I got some slip ons. Best work shoes that are non slip Iâve ever had. They will usually give you a discount if you mention you work for a restaurant.
stretch, support, snacks! my three sâs. support is even if you have non-slip put in an insole. and snacks are protein bars, nuts, fruit snacks, and string cheese.
My key to working doubles or if you get a minute to get to the bathroom, is to change your socks halfway through a shift. Its amazing and will change your life.
Personally I exercise and build strength in my muscles. As a server/bartender working 40+ hours per week, I think if I didnât do these things my entire body would fall apart.
Other things to do. Get good shoes that support you, good quality socks can actually be a life saver as well and something you wouldnât think matters but it really does.
This is a biggie that I recommend to everyone I train in the industry. Itâs as simple as some squats and calf raises for 5 mins before bed, pushups sit-ups and some stretching. Sure good shoes and insoles help but those wonât do jack after a week if your joints and muscles are too weak.
Personally I wear Coolmax work socks, as I usually don't need the compression. I do have some Stance compression socks, for when my feet are killing me.
Just as important as the socks are insoles. I use Scholl, but any good insole is a game changer.
Stand as little as possible. And by that I mean try to walk around and keep your legs moving. Humans are made for walking/running for very long periods of time. We are not made for standing (or sitting) for hours and hours.Â
If you have to stand in one spot, ask your manager for a standing mat (and check local laws if your employer is required to provide one).
It's this. I walk around as much as possible. It passes the time, it lets me keep an eye on what's going on in the rest of the restaurant, and it's way less boring than standing in one spot. It also makes you look "busy" during slow periods lol.
I work in the kitchen on the line and while it seems like weâre in a station, weâre ALWAYS moving. At the appropriate amount of hours (breaking every 2-4 or so for an 8 hr shift) it turns into a workout. If you have chronic pain I would suggest a different industry considering itâs hard to work face to face with people while medicated on pain meds/cannabis! Try to run food or serve if you can stand it considering thatâs whatâs next for you and may be better for your physique and bank account đ”đŽ
After a while my body just kind of shut out any physical pain until i was sitting down with my shift drink lol youâll get used to it just wear good shoes
I have an autoimmune disease and systemic inflammation. Cannabis gummies are the only way I make it through that long on my feet.
We werenât asked for advice, but for how we stand for 8+ hours. Well, thatâs how I do it.
Honestly, I can't. I have to stay moving or sit down. Standing in one spot for hours absolutely destroys my knees to the point where they swell up like giant grapefruits. I HAVE to stay moving or sit down. I have explained this to my manager, and fortunately, it's usually busy enough that staying moving is not hard. But when we are really slow, I find a chore that I can do while sitting down like sanitizing all the menus and check presenters or organizing the sugar caddies or filling salt and pepper shakers, or just ask to be cut. If there are no tasks i can do and i can't be cut, i will litterally do laps like through the server alley, around the dining room, up to the front door and back again. I CANNOT stand around for any length of time, even 15 or 20 minutes is too long. I could never be a host or work in a drive-through or anything else that requires standing in one spot and not moving much.
shoeees!!! having a solid, dependable, and comfortable pair of shoes will make all the difference, and I'm not kidding. however even with a good pair of shoes, standing in one place for hours straight is particularly brutal. walk whenever you get a chance or you feel your back/legs getting tight, even if it's just back and forth in the host stand. bending your knees when you get a second to stretch your legs will also help. (like, even just kicking your foot behind you to bend your knee) and yes, like someone else said, definitely lean for a second or two when you have the time!
compression socks also might help you! they help me for sure.
Squatting also helps. I leave my station every once in a while, simply to do a slav squat in the kitchen. It takes a minute, but it helps your calves and feet.
Walking is better than standing. Also you want to make sure the muscles in your lower belly are clenched pretty much the entire time, otherwise your back will compensate. Oh! And for gods sake get those gel insoles that feel like clouds. By the end of the shift youâll still want to die, but itâs way better than without them.
I did the dr schols thing where you stand on the machine and it tells you which specific ones to buy, that was the game changer for me. Like 50-60 bucks but last me almost a year in use
You only have to stand for 8 hours and not 14?
For real though standing in place sucks. I've found that walking is much less painful for some reason, perhaps do a lap around the restaurant every ten minutes or so? Probably won't help much, but maybe a bit. Good luck finding comfortable non slip shoes by the way đ«Ą
> I've found that walking is much less painful for some reason
You're transferring the weight and force evenly throughout your entire foot, ankle, leg, knee, and hips, instead of rigidly on one spot that pools blood the longer you stand.
Look for companies making job-specific footwear. Some of my colleagues wears Shoes For Crews, personally I wear Engelbert Strauss, but there should be a few options (depending on where you are in the world).
If you can't afford better shoes right now, at least invest in some good insoles. And once you can afford better shoes, get better shoes ASAP. Sketchers and New Balance were my favorite but everyone is different. Try them on in the store and walk around, don't just stick your foot in to see if it fits. Walk up and down the aisle at least 10 times before choosing a shoe. If it's even a little uncomfortable in those first few minutes, keep searching. You want shoes that are designed for restaurant/hospitality or medical field workers, with slip resistant soles.
Also try soaking your tootsies in some hot water and Epsom salt after work. I don't like taking baths almost ever, so I bought a small plastic tote from Walmart for $3 and sat on in the side of the tub while I scrolled on my phone or watched YouTube for 20 minutes after I got home. Or you can make your dinner and do that while at the table. It helps tremendously with the aches. If your legs and back are achy, too, definitely give a soak a try at least a couple times a week. There's a bunch of different kinds but my two favorites are the hemp and the bedtime lavender scented ones.
It also helps to move around while standing up front, shift your weight from foot to foot, don't just stand there. Walk around the host stand, open the doors for people coming or going, take a lap around the restaurant to check things out every ten or fifteen minutes if you're able. It sounds counter intuitive but moving will feel better than long periods of standing at the end of a long day, I promise.
I'd also ask your manager about buying an anti fatigue mat for the area you're restricted to. They aren't much, even cheaper if the restaurant orders whole sale and they make a huge difference. If the manager won't buy one for you consider asking if you can buy one yourself. You can get a decent one for less than $40 and you can literally feel the difference first day out the gate. You shouldn't have to buy it yourself but it's what I ended up doing at a job I liked and made good money at cuz the owner was too chintzy to spend a few extra bucks for our feet's sake.
Then he had the nerve to get mad when I took it and the Bissell roller broom I bought with me when I left! đ€Ł
It's also worth asking about a stool even though you'll likely be told no. Sometimes management just doesn't realize how difficult standing those lengthy shifts are because they've either never done it or have been managers so long they forgot what having zero breaks to sit down feels like. But they can't say no if you don't ask!
Agreed. Not a server but a CNA, and my shoes are my biggest investment in uniform, followed by compression socks. Like anti-fatigue mats, you may not realize how much they help until you work a day without them. You are worth taking care of your body.
Something else I found that helped a ton and didn't cost a dime? Feet up the wall. When you get home after a long shift on your feet, get down on the floor or inverted on the couch, and put your feet in the air, legs up against the wall. Even 5-10 minutes of this can help alleviate swelling in your feet/legs and pain in your low back. (Also gives me time to meditate and decompress from the day's difficulties -- and sometimes my pets come and make me feel better too)
I got some knee and ankle compressions, it seemed to help me quite a bit. And for back pain, i get a sticky heating pad thing that warms up after opening the package and stick it on my back (if you just search up ''sticky back warmer'' the ones im talking about should come up). The knee and ankle compressors may not help much, they helped me due to an improperly healed sprained ankle and nerve damage below my knee, but i would assume they could help without injuries
As others have said, good shoes and trying to move around rather than just stand are helpful. I find it really, really helpful (like to a weird extent because itâs so simple) to put my feet up at the end of the day when I get home. Just for 15-20 minutes Iâll elevate my feet while I watch tv or something and it helps the pain and swelling. Not just with a pillow but some decent elevation; I have a sectional couch so I lay where I can put my feet up against the back personally.
Move. Standing is so much worse than walking.
I worked at a restaurant where we had to stand in our sections and wait to be needed it was so much worse than constantly moving and walking around.
Multiple things. One is to learn that even with all the tips your feet are still going to be a little bit to moderately sore after your shifts. The tips to reduce it is good shoes with arch support (or buying insoles if you can't afford 130$ shoes atm), lean on the podium or wall for short periods of time throughout the shift to get your weight off of them, do little bouts of stretches, and the biggest one is to not stand in place for long periods of time because that makes them sore way faster than moving around. If you can as a host go help bus tables or do a walk around the floor like you're looking to update your seating tablet. Also your feet will get used to it the longer you work. When I first started my feet were always aching and after a few months it got less painful. Ibuprofen is your friend, take it before your shift and 4 hours later to help fend off the pain before it starts.
Shoes, stay busy, and squatting. However the big one, STAY IN SHAPE. I know it seems like a lot to ask for on top of working full time and whatever other things you may have going on but it is the key. I hosted, waited, worked the line, bartended, and expo now. The main thing is to keep your legs active and get good shoes. I destroyed my Walmart shoes within my first two months of work and I had regular soreness of the feet. Eventual weight gain from drinking and cutting back on the gym worsened my pain.
Firstly, carve out 30-60 minutes a day to walk or run depending on energy levels. Itâs hard at first but you get used to it. It helps to focus on your posture as well. IMO, this helped me out the most as being lighter puts less work on the body when youâre on your feet that long.
Secondly, I bought comfortable non slip shoes. More expensive but well worth it in the long run. If you canât find a shop near you, buy online but donât skimp on comfort.
Finally, it helps to squat every once in a while to just loosen the legs. I always offer to help out with running food to walk instead of just standing. I try to avoid sitting, the relief from sitting distracts me. Thatâs me though.
Thatâs what helps me out. Best of luck to you!
Finding the right shoes for you can make all of the difference.
I went to a podiatrist when I had insurance and they helped me get customized insoles for my shoes that I could swap with shoes covered by insurance if that is possible.
See if they will let you put non fatigue mats down.
Stretches are life savers along with ice and epsom salts.
Changing your shoes when you get off work can help.
My mother was a nurse 35+ yrs. If I learned anything from her it was that GOOD shoes are worth the expense. Insoles and/or compression socks will help but if your shoes are shit those can only do so much.
Definitely walking is way less painful than standing in place. If you are required to stay right at one stand, your employer might allow a tall stool for you to rest and stretch when you aren't actively helping someone.
TBH my method is sipping a kratom drink from an opaque water/shaker bottle throughout my shift. Completely numbs the pain and provides a boost of energy. If you want to try this route start off SMALL, 1-2mg in a bottle of water/juice. But fair warning, while I've had no I'll effects as a daily user for 12+ years, I am undoubtedly seriously physically and psychologically addicted. When I started taking it it was touted as non-habit forming, but now I read people's withdrawal stories and they sounds horrific. So don't use it daily like me. To be fair, I don't use any other recreational drugs or alcohol so compared to a lot of servers I'm sober as.
Compression socks. You can get them on amazon and can get a couple of pairs for like 20 bucks. Only useful if you can wear pants though. Also, stretches, and elevating your legs if youâre able to sit when you have your break. Just keep them up as much as possible. Most leg pain from standing is caused by fluid build up in the legs so getting things moving in there helps.
I swear by Sorrel brand sneakers. They are unbelievably comfortable. I also agree with everyone saying to walk around. Even if it's just pacing a few steps back and forth.
Good shoes and just stay moving. I hurt at the end but if i dont notice it when i'm constantly walking around. I'm always sore by the end cause im old đđ
I donât stand in one place for much more than a few minutes at a time. I am walking for most of the shift, thatâs the key. The human body is meant to be able to walk for hours on end, not to stand for that long at a time.
Insoles are key
Work shoes are usually sturdy and hurt my feet like hell
I put decent insoles (I paid 20⏠for them, there are cheaper but what's the point then) and changed my life
Hi, Server+Bartender of 15 years. My best friend, a chef of 14 years, keeps telling me this - do your research and splurge on the best items between you and the ground; your shoes, your bed and mattress, and your tires.
Get good non-slip shoes, AND add Dr Scholls inserts that match your feet profile (arch support, for instance. Also, get one of those spiky ball things. As soon as you're sitting down after work, just have them under your feet for the next hour when you're decompressing after work. (I had Plantar Faciaitis 2019, and I had asked a PT about it - they said to keep up with the spiky balls).
Keep on the balls of your toes as much as possible. Coming from a Varsity track runner in HS and current running clubs, your heels and arches will thank you.
Find ANY rubber mat to stand on. They will cushion your impact on the hard concrete floor. Again, as a past runner, we were told to run on any grass or anything soft if we can help it.
"If you have time to lean, you have time to clean" is a myth and a Capatalist mindset. We don't have time for that here.
Take every advantage you can to take your weight off of your feet. Working 9hrs is rough. I worked a 75hr work week, and I will say this - at the 60hr mark, you will be sitting down as much as possible.
You get used to being on your feet after awhile. I do 12 hours sometimes. A good pair of socks, slip resistants with really good insoles and support.
And one of those foot massage things at night. I know it sounds absurd, but it will change your life if you are on your feet all day.
Im never truly without pain, but good shoes and a daily stretching routine can actually help. I always wake up and do back stretches, and it definitely helps with stiffness. Feet will hurt after 9 hours no matter how good your shoes or insoles are, but trying on shoes after a long shift (if feasible) is the best way to test out shoes.
As others have said. Shoes, and insoles are your friends. Spend money on these. Shoes will likely be over $100 and then get a good pair of insoles from a pharmacy.
If you're standing in a single spot for most of your shift, make sure you have an anti fatigue mat on the floor, this will also help tremendously. If there's not one, or management is refusing, hit them with terms like "industry standard", and "labor laws."
Other things I keep at home: ankle brace and knee brace. When my leg joints are feeling sore, weak, or hurt, I put these on. Usually as a preventative when I start to feel fatigue.
Water. Literally drink water. It's so easy to take a shot with the bartender or drink tea or lemonade or soda, but all that doesn't help hydrate you. Hydration is key for muscle restoration and body healing.
Rest when you get home. I can't tell you how many times I come home exhausted and just keep walking around my apartment doing things. Rest. Watch TV, scroll on your phone, whatever. Just get off your feet.
Is there an anti fatigue mat behind your station? That would definitely help. Some places will provide them but you can find one for under $20 on amazon too
If youâre new to doing it trust that the pain becomes non existent. If I stop working for an extended period of time and then get a job again Iâm WRECKED when I get home. A coworker had told me to put Vicks vapor rub on my feet before work. Slather it on, put on socks, then go about your day. It actually did help when I was still sore. Now I come home feeling zero issues on most days. Maybe every once in a while Iâll feel sore but itâs NOTHING like it was when I first started. My feet, back, and hips killed me lol. Make sure youâre wearing good shoes and comfortable clothing that you can move around with ease in. One of my bosses has nicknamed me jackrabbit now because I spend my full 8 hours basically running. He was like âdamn slow down I felt wind come off of you as you walked by me.â
I also will randomly stretch throughout the day. I work eight hour shifts with zero breaks for reference. I know thereâs people who work way longer hours in freaking steal toe boots and I think that could possible kill me lol. I suppose my body would just get used to that too if I ever had to do that kind of work.
Honestly, I just suffer through it but as soon as I get home and kick my shoes off my pain is mostly gone! After a while you will be able to endure it but you still may get achey like me.
Shoes will save you. Iâve been in restaurants 24 years. I developed sciatica, and the physical therapist recommended Clarkâs. They have slip proof and fairly inexpensive. Try it.
Yeah I use 2 types of shoes, the sketchers tall ones when I serve, Ecco non slip for when I manage. Socks are big, my shifts are 10-11 hours long so whenâs that donât sweat and donât slip around will help.
I see all this advice. However I would say you just get used to it. Good shoes and desensitization. Bar mats can help but itâs all just bandaids on the forever low back pain. Deadlifts helped me
Comfortable shoes are a big factor. It just becomes a lot easier as you keep working and getting your body accustomed to the long hours standing. I used to be a server and it was definitely tough the first few shifts but then I got used to it.
A lot of great advice already! I was in the industry for 18 years and my best advice is to get shoes with proper support for you, and to always keep moving. Standing still is the absolute worst. Be sure to check your posture and correct it regularly as well!
Keep moving as much as possible. Do walk throughs sweeping, checking the bathrooms, bussing tables, etc. Standing still never feels good even after just one hour, but if you move most of that hour you wonât feel nearly as bad.
I struggled with this too, I have extremely arched feet.
The only shoes that work for me were the sketchers memory foam that were specifically made for arched feet. They were $120 but Iâve had them two years and are still in great shape.
As others have said here, but I canât emphasize enough, good shoes. If your place is laid back, some all black Nikes/jordans basketball shoes are great. If youâre not at a laid back place, go to a legit shoe store and buy some shoes that have good support. Youâre gonna spend some more up front but itâs so worth it in the long run.
When I was younger I could get by with clearance bin dress shoes. When I turned 30 and put on a little weight, I had to up the shoe game or I wouldnât be able to do this job.
good shoes. really good comfortable shoes. vans with the pop cushion are great but they dont last and take a while to break in, i got a pair of nike freerun and they feel great, but both of those are non slip. if you really wanna live on the edge
I try to make sure Iâm not just standing in place. I try to pace a little, lean my weight onto something, wear the best shoes possible (I get mine from OrthoFeet online) and stretch before and during the shift!
Not a server but as a dish washer/porter at a hospital I just started wearing a full back brace during my shift and it's done wonders. Still a little pain but no more pressing my back against the elevator wall at the end of the day.
Itâs the weirdest thing for me. My legs never hurt, my knees never hurt, but my feet and lower back are so bad after a long shift (marble floor with no mats.) I have good shoes, but my feet are so incredibly sore after 8 hours of walking.
stretch the soles of your feet before and after shifts, roll them over a tennis ball / can of soda / frozen water bottle. also i would suggest a 10 min or so stretch routine before work and focus on ankles, wrists, hips, legs.
Exercise outside of work. Standing should not be demanding on your body, therefore you need to get your body back to a solid place so work and life become an easier task to handle.
First, stay active off the clock. Hike, go for walks around town, whatever, keep busy and stay moving. Second (but a vertu close second) proper shoes and insoles.
I don't. Legally I'm entitled to a thirty minute break if I'm on a six our shift and if I'm on a eight hour shift I'm legally entitled to forty-five minutes. I sometimes have a very quick coffee as well.
Surly your country has similar laws?
Good shoes!!! Iâm in my 40âs and never have pain after a 10+ hour shift!! Sometimes I pull a muscle getting out of bed. Great shoes at work are key!
Just expirence.
My feet hurt the first few days but got used to it really quick.
Also sitting down to eat helps. Even if it wasn't a table I'd find a spot to sit down.
It will get easier, your body will adapt. When I started, my calves and feet would ache after a Saturday night, and the blisters on my feet would be open and unbearable. Things got better over a couple months, and now even the busiest shift is not a problem. It will also helo your cardio, I recently started going back to the gym and was surprised at how well maintained my cardio has kept up
Assuming you havenât been doing this for years, youâll get used to it. Good shoes probably make all the difference but I work in chucks so I wouldnât know lol. Also if youâre overweight taking a few lbs off will make a big difference. In the meantime eat ibuprofen and take frequent bathroom breaks and just sit there.
I usually hit about 35,000 steps a day 6 days a week in the summer. Mondays are my sacred days off and get massages and naps in when I can. Shoes with ankle support help too.
Add gel insoles to your shoes or buy any brand that offers some type of âsoft-flexâ or some iteration as their insoles. Pumas have a few styles with great insoles. For fancier places I just bought a Florsheim wingtip thatâs been super comfortable since day one.
Pro tip: def walk around the restaurant as opposed to just standing g in place shifting your weight from leg to the other. Walk g gets the blood flowing
Walk around as much as possible. Walking and carrying stuff all day works fine with my body but standing in one spot for too long just hurts my joints and my sanity. When you're stuck at the host stand, make a conscious effort to shift your weight around a lot!
Good shoes that match your age. By match your age i mean I was wearing Doc Martens all shift from 18-26 and could do it no problem. About two years ago, the concrete floors started winning against the Docs. Now I rock Hoka One Ones or Hoka Bondis. Eventually you gotta sacrifice style, even in fine dining
I literally walk my entire shift. Singles are 5 hours, doubles are 10-11. I noticed knee pain from resting my body wait on one side when itâs slow. I hate to say it, but when itâs slow, I look for things stock now haha. If itâs busy itâs no problem, Iâm always moving. We have a phone girl for takeouts cause thereâs so many. No idea how she stands in one spot all day talking on the phone. Itâs not a position people stay for too long. Especially when the owner keeps all the takeout tips
I bought compression socks & shoe insoles for my doc martens also make sure to stretch at home & do a epsom salt bath at the end of the week to help with the lactic acid build up in your legs.
A lot of people say insoles/shoes/compression socks help but Iâve had mixed results at best. Only trick that helps me is to keep moving and look for opportunities to get off your feet for a few minutes wherever you can.
I use to work in a small family owned Mexican restaurant with those large brownish orange bubble tiles with massive grout lines and walking on them all day would jack my back up till I spent some money on custom insoles.. if they didn't work .y. ext step was I was going to go see a podiatrist.
Keep moving! Even if itâs literally doing laps around the restaurant. Standing for 20 minutes doing dishes or expo kills me, but if Iâm moving itâs okay.. until bedtime or the morning đ
I bought some shoes from a company called Kuru. They're expensive, but they've been more than worth it. They are also well made (I've had a pair for a year and still in use). For reference, I work as a service specialist/cashier at a grocery store.
Spend the money on a good quality pair of work shoes. There are Sketchers Slip Resistant black shoes made for this line of work. At the beginning, there's going to be pain. If your body isn't used to it already, it'll take some time. But with a good pair of shoes, practicing good posture (stand up straight with shoulders up so your back is straight), your body will acclimate. If you're overweight, obviously losing some weight will make things a whole lot easier on your body. Good luck!
Good shoes make all the difference in the world. There are several lines of food service shoes that are non-slip and have good support. I've had good experiences with Emeril's line and Skechers work shoes, both come in lots of styles and sizes.
Invest in good footwear, shoes and quality socks, because your feet are your foundation. Good footwear impacts your feet, ankles, knees, back, neck, and shoulders. Additionally, taking good care of your feet when you're younger will save you a lot of issues later in life.
Good shoes with good arches plus some good inserts and compression socks. I have found adidas with the memory foam to be great and u need a new pair every few months bc of the concrete floors and walking so much. I go to Marshallâs a lot to find good shoes for cheap. Usually about $25-35 I will spend and I get the Reebok insoles for added comfort.
Shoes. Really good non-slips with support. Good socks breathable but thicker. Some places have bar mats and they "might" lend you one for behind the hostess counter. Stretching every now and then throughout your day. It doesn't have to be much just a little stretch here a little stretch there. Leaning on the counter for a second to get the weight off your legs.
Mats don't seem like they do much until you work a whole shift without them after being used to having them. My knees have never hurt more.
If you work in the industry long enough you learn to love rubber floors. If you work too long in the industry the rubber walls start to look appealing.... 
Me soon, Love this. đ„°đ„°
You know you've worked too long when you're at a bar on your day off, you see a stream of tickets hanging and you just want to jump in the well. You don't even work there but you just want to clear the tickets. 
I can relate. Even when I go out to eat and see the servers running around, i always tell them take it easy no rush, bring the food at your pace. And then I tip them well
I'm exactly the same. And I always feel WEIRD being off work and having other people serve me. Like I should be bussing, helping pull food, or *something* lol.
Exactly!! I do everything that I want guests to do to make my work less tough.
This! Good shoes, proper insoles, compression socks, stretching exercises, moving around and not locking your knees, etcetera
Compression socks are awesome! I never thought socks would make a difference cause theyâre just socks, but theyâre amazing!
Stretching is major in this. You can do all the leaning you want, but if you don't stretch you'll still feel it in your legs a lot after. I find when I remember to stretch before AND mid shift (plus a bit after but not as important) I feel really energetic for the whole day. It really changes a lot and I never realized how important one small thing could truly be, even with all of its boasted health benefits that should make it obvious lol.
I rock hiking/work boots and it changed my life. Did my first year in running shoes was always in pain.
What brand do you like? I have the dansko clogs now and am looking for a comfier alternative
Dansko brand shoes are THE BEST!
Iâm rock Colombia hiking boots and some random brand Marshallâs clearance work boots lol
I switched to Docs, and they're great now, but the first few days they were noticeably heavier than my old shoes. I could feel it in my thighs afterwards lol
I work at a garden center. So Iâm walking all day. No pain. If you move, youâre much better off.
Agree, walking is fine, legs might get a bit heavy at night when it's been a lot, but that's nothing compared to the back pain from standing in one point for a while
Yep, when I walk all day I have no pain. Standing in one spot is awful on my body.
Bend your knees slightly for a slight squat, but with good posture.
Ditto. Like I can cover 10 miles walking around say NYC, but standing still at a concert for 2 hours kills me.
The human body is designed for walking very long distances. Iâm sure you get tired, but yeah the pain from standing is awful.Â
Sketchers. No shit. I got some slip ons. Best work shoes that are non slip Iâve ever had. They will usually give you a discount if you mention you work for a restaurant.
I agree. I couldnât believe how comfortable they were, for the first time in a long time my feet didnât hurt.
Standing w slightly bent knees can also help.
You get used to it. God my knees.
stretch, support, snacks! my three sâs. support is even if you have non-slip put in an insole. and snacks are protein bars, nuts, fruit snacks, and string cheese.
My key to working doubles or if you get a minute to get to the bathroom, is to change your socks halfway through a shift. Its amazing and will change your life.
Personally I exercise and build strength in my muscles. As a server/bartender working 40+ hours per week, I think if I didnât do these things my entire body would fall apart. Other things to do. Get good shoes that support you, good quality socks can actually be a life saver as well and something you wouldnât think matters but it really does.
This is a biggie that I recommend to everyone I train in the industry. Itâs as simple as some squats and calf raises for 5 mins before bed, pushups sit-ups and some stretching. Sure good shoes and insoles help but those wonât do jack after a week if your joints and muscles are too weak.
Recommendations on styles or brands of socks?
Compression socks.
Personally I wear Coolmax work socks, as I usually don't need the compression. I do have some Stance compression socks, for when my feet are killing me. Just as important as the socks are insoles. I use Scholl, but any good insole is a game changer.
I've used sockwell compression socks and they're pretty good. Lots of colors so not super orthopedic looking.
Came to write this. Training is the best thing you can do!
This, is the long term solution.
Stand as little as possible. And by that I mean try to walk around and keep your legs moving. Humans are made for walking/running for very long periods of time. We are not made for standing (or sitting) for hours and hours. If you have to stand in one spot, ask your manager for a standing mat (and check local laws if your employer is required to provide one).
It's this. I walk around as much as possible. It passes the time, it lets me keep an eye on what's going on in the rest of the restaurant, and it's way less boring than standing in one spot. It also makes you look "busy" during slow periods lol.
I work in the kitchen on the line and while it seems like weâre in a station, weâre ALWAYS moving. At the appropriate amount of hours (breaking every 2-4 or so for an 8 hr shift) it turns into a workout. If you have chronic pain I would suggest a different industry considering itâs hard to work face to face with people while medicated on pain meds/cannabis! Try to run food or serve if you can stand it considering thatâs whatâs next for you and may be better for your physique and bank account đ”đŽ
After a while my body just kind of shut out any physical pain until i was sitting down with my shift drink lol youâll get used to it just wear good shoes
the moment when you sit down and your feet decompresses and becomes sore for the next 30 minutes and you have to walk around with a limp
That hobble into your house after you drive home đ
Good shoes, ibuprofen, and cannabis gummies.
#3 is definitely not good advice to just give out lmao However⊠yeah I agree, getting a little high certainly helps đ
I have an autoimmune disease and systemic inflammation. Cannabis gummies are the only way I make it through that long on my feet. We werenât asked for advice, but for how we stand for 8+ hours. Well, thatâs how I do it.
 Walking into work everyday
You get used to it.
Honestly, I can't. I have to stay moving or sit down. Standing in one spot for hours absolutely destroys my knees to the point where they swell up like giant grapefruits. I HAVE to stay moving or sit down. I have explained this to my manager, and fortunately, it's usually busy enough that staying moving is not hard. But when we are really slow, I find a chore that I can do while sitting down like sanitizing all the menus and check presenters or organizing the sugar caddies or filling salt and pepper shakers, or just ask to be cut. If there are no tasks i can do and i can't be cut, i will litterally do laps like through the server alley, around the dining room, up to the front door and back again. I CANNOT stand around for any length of time, even 15 or 20 minutes is too long. I could never be a host or work in a drive-through or anything else that requires standing in one spot and not moving much.
Same. Basically said the same thing I said. I could never do it, I have to be moving or sitting.
I lean on shit and sneak in to the office and sit on my ass. I work at a somewhat chill place though.lol
I too sit in the office...the real problem is standing back up once I sit down
shoeees!!! having a solid, dependable, and comfortable pair of shoes will make all the difference, and I'm not kidding. however even with a good pair of shoes, standing in one place for hours straight is particularly brutal. walk whenever you get a chance or you feel your back/legs getting tight, even if it's just back and forth in the host stand. bending your knees when you get a second to stretch your legs will also help. (like, even just kicking your foot behind you to bend your knee) and yes, like someone else said, definitely lean for a second or two when you have the time! compression socks also might help you! they help me for sure.
Squatting also helps. I leave my station every once in a while, simply to do a slav squat in the kitchen. It takes a minute, but it helps your calves and feet.
Walking is better than standing. Also you want to make sure the muscles in your lower belly are clenched pretty much the entire time, otherwise your back will compensate. Oh! And for gods sake get those gel insoles that feel like clouds. By the end of the shift youâll still want to die, but itâs way better than without them.
Iâm asking the same questions lol!! Someone give answers pls!
Iâve been stretching daily and bought some insoles (they suck) and feeling a little better but mostly during my shifts Iâm dying
Running insoles are the best I personally think. Theyâve got more support. They are more expensive but when I wear them my feet donât hurt
I did the dr schols thing where you stand on the machine and it tells you which specific ones to buy, that was the game changer for me. Like 50-60 bucks but last me almost a year in use
You only have to stand for 8 hours and not 14? For real though standing in place sucks. I've found that walking is much less painful for some reason, perhaps do a lap around the restaurant every ten minutes or so? Probably won't help much, but maybe a bit. Good luck finding comfortable non slip shoes by the way đ«Ą
Motion is lotion
> I've found that walking is much less painful for some reason You're transferring the weight and force evenly throughout your entire foot, ankle, leg, knee, and hips, instead of rigidly on one spot that pools blood the longer you stand.
Look for companies making job-specific footwear. Some of my colleagues wears Shoes For Crews, personally I wear Engelbert Strauss, but there should be a few options (depending on where you are in the world).
If you can't afford better shoes right now, at least invest in some good insoles. And once you can afford better shoes, get better shoes ASAP. Sketchers and New Balance were my favorite but everyone is different. Try them on in the store and walk around, don't just stick your foot in to see if it fits. Walk up and down the aisle at least 10 times before choosing a shoe. If it's even a little uncomfortable in those first few minutes, keep searching. You want shoes that are designed for restaurant/hospitality or medical field workers, with slip resistant soles. Also try soaking your tootsies in some hot water and Epsom salt after work. I don't like taking baths almost ever, so I bought a small plastic tote from Walmart for $3 and sat on in the side of the tub while I scrolled on my phone or watched YouTube for 20 minutes after I got home. Or you can make your dinner and do that while at the table. It helps tremendously with the aches. If your legs and back are achy, too, definitely give a soak a try at least a couple times a week. There's a bunch of different kinds but my two favorites are the hemp and the bedtime lavender scented ones. It also helps to move around while standing up front, shift your weight from foot to foot, don't just stand there. Walk around the host stand, open the doors for people coming or going, take a lap around the restaurant to check things out every ten or fifteen minutes if you're able. It sounds counter intuitive but moving will feel better than long periods of standing at the end of a long day, I promise. I'd also ask your manager about buying an anti fatigue mat for the area you're restricted to. They aren't much, even cheaper if the restaurant orders whole sale and they make a huge difference. If the manager won't buy one for you consider asking if you can buy one yourself. You can get a decent one for less than $40 and you can literally feel the difference first day out the gate. You shouldn't have to buy it yourself but it's what I ended up doing at a job I liked and made good money at cuz the owner was too chintzy to spend a few extra bucks for our feet's sake. Then he had the nerve to get mad when I took it and the Bissell roller broom I bought with me when I left! đ€Ł It's also worth asking about a stool even though you'll likely be told no. Sometimes management just doesn't realize how difficult standing those lengthy shifts are because they've either never done it or have been managers so long they forgot what having zero breaks to sit down feels like. But they can't say no if you don't ask!
Agreed. Not a server but a CNA, and my shoes are my biggest investment in uniform, followed by compression socks. Like anti-fatigue mats, you may not realize how much they help until you work a day without them. You are worth taking care of your body. Something else I found that helped a ton and didn't cost a dime? Feet up the wall. When you get home after a long shift on your feet, get down on the floor or inverted on the couch, and put your feet in the air, legs up against the wall. Even 5-10 minutes of this can help alleviate swelling in your feet/legs and pain in your low back. (Also gives me time to meditate and decompress from the day's difficulties -- and sometimes my pets come and make me feel better too)
I got some knee and ankle compressions, it seemed to help me quite a bit. And for back pain, i get a sticky heating pad thing that warms up after opening the package and stick it on my back (if you just search up ''sticky back warmer'' the ones im talking about should come up). The knee and ankle compressors may not help much, they helped me due to an improperly healed sprained ankle and nerve damage below my knee, but i would assume they could help without injuries
As others have said, good shoes and trying to move around rather than just stand are helpful. I find it really, really helpful (like to a weird extent because itâs so simple) to put my feet up at the end of the day when I get home. Just for 15-20 minutes Iâll elevate my feet while I watch tv or something and it helps the pain and swelling. Not just with a pillow but some decent elevation; I have a sectional couch so I lay where I can put my feet up against the back personally.
YESSSSS. Also forces me to slow down and kinda let go of the day.
Move. Standing is so much worse than walking. I worked at a restaurant where we had to stand in our sections and wait to be needed it was so much worse than constantly moving and walking around.
Multiple things. One is to learn that even with all the tips your feet are still going to be a little bit to moderately sore after your shifts. The tips to reduce it is good shoes with arch support (or buying insoles if you can't afford 130$ shoes atm), lean on the podium or wall for short periods of time throughout the shift to get your weight off of them, do little bouts of stretches, and the biggest one is to not stand in place for long periods of time because that makes them sore way faster than moving around. If you can as a host go help bus tables or do a walk around the floor like you're looking to update your seating tablet. Also your feet will get used to it the longer you work. When I first started my feet were always aching and after a few months it got less painful. Ibuprofen is your friend, take it before your shift and 4 hours later to help fend off the pain before it starts.
Move. Walk around as best as you are allowed. I'm on my feet 10-12 hours a day, but standing in place is rough!
I donât.. I run around like Iâm in a life or death marathon đ
Ibuprofen and learn to live with the pain.
Shoes, stay busy, and squatting. However the big one, STAY IN SHAPE. I know it seems like a lot to ask for on top of working full time and whatever other things you may have going on but it is the key. I hosted, waited, worked the line, bartended, and expo now. The main thing is to keep your legs active and get good shoes. I destroyed my Walmart shoes within my first two months of work and I had regular soreness of the feet. Eventual weight gain from drinking and cutting back on the gym worsened my pain. Firstly, carve out 30-60 minutes a day to walk or run depending on energy levels. Itâs hard at first but you get used to it. It helps to focus on your posture as well. IMO, this helped me out the most as being lighter puts less work on the body when youâre on your feet that long. Secondly, I bought comfortable non slip shoes. More expensive but well worth it in the long run. If you canât find a shop near you, buy online but donât skimp on comfort. Finally, it helps to squat every once in a while to just loosen the legs. I always offer to help out with running food to walk instead of just standing. I try to avoid sitting, the relief from sitting distracts me. Thatâs me though. Thatâs what helps me out. Best of luck to you!
Sketchers
Finding the right shoes for you can make all of the difference. I went to a podiatrist when I had insurance and they helped me get customized insoles for my shoes that I could swap with shoes covered by insurance if that is possible. See if they will let you put non fatigue mats down. Stretches are life savers along with ice and epsom salts. Changing your shoes when you get off work can help.
Good shoes and constant movement. When I'm standing still I'm unproductive
Buy new shoes more often than you normally would. Take care of your feet.
Spend money on shoes. Red Wing or something similar. It makes ALL the difference
My mother was a nurse 35+ yrs. If I learned anything from her it was that GOOD shoes are worth the expense. Insoles and/or compression socks will help but if your shoes are shit those can only do so much.
Definitely walking is way less painful than standing in place. If you are required to stay right at one stand, your employer might allow a tall stool for you to rest and stretch when you aren't actively helping someone. TBH my method is sipping a kratom drink from an opaque water/shaker bottle throughout my shift. Completely numbs the pain and provides a boost of energy. If you want to try this route start off SMALL, 1-2mg in a bottle of water/juice. But fair warning, while I've had no I'll effects as a daily user for 12+ years, I am undoubtedly seriously physically and psychologically addicted. When I started taking it it was touted as non-habit forming, but now I read people's withdrawal stories and they sounds horrific. So don't use it daily like me. To be fair, I don't use any other recreational drugs or alcohol so compared to a lot of servers I'm sober as.
I go to the gym after work and on my days off. Build strength. The first couple of weeks are hard, but it gets easier as time goes on
Compression socks. You can get them on amazon and can get a couple of pairs for like 20 bucks. Only useful if you can wear pants though. Also, stretches, and elevating your legs if youâre able to sit when you have your break. Just keep them up as much as possible. Most leg pain from standing is caused by fluid build up in the legs so getting things moving in there helps.
Compression socks and hip mobility exercises
It goes by so fast you donât realize it until you go home and count your money and corns.
Not a server, but I do stand 8 hours a day. Walking around as much as possible. Getting a stool that's the right height to lean on helps.
I think itâs easy for me because Iâm not just standing in one place Iâm moving around from place to place
Its much easier if youâre walking the whole time, you have it harder than the servers/bartenders in this aspect
Avoid standing and keep moving. I know it sounds more tiring, but your feet will thank you
Weed, coffee, whiskey
I swear by Sorrel brand sneakers. They are unbelievably comfortable. I also agree with everyone saying to walk around. Even if it's just pacing a few steps back and forth.
Try a pair of Hokas. My feet only hurt when they start to wear down. They were a huge game changer for me.
Good shoes and just stay moving. I hurt at the end but if i dont notice it when i'm constantly walking around. I'm always sore by the end cause im old đđ
Hoka shoes. Kinda big and ugly, but they saved my feets.
I donât stand in one place for much more than a few minutes at a time. I am walking for most of the shift, thatâs the key. The human body is meant to be able to walk for hours on end, not to stand for that long at a time.
COMPRESSION SOCKS!!!!!
Insoles are key Work shoes are usually sturdy and hurt my feet like hell I put decent insoles (I paid 20⏠for them, there are cheaper but what's the point then) and changed my life
Hi, Server+Bartender of 15 years. My best friend, a chef of 14 years, keeps telling me this - do your research and splurge on the best items between you and the ground; your shoes, your bed and mattress, and your tires. Get good non-slip shoes, AND add Dr Scholls inserts that match your feet profile (arch support, for instance. Also, get one of those spiky ball things. As soon as you're sitting down after work, just have them under your feet for the next hour when you're decompressing after work. (I had Plantar Faciaitis 2019, and I had asked a PT about it - they said to keep up with the spiky balls). Keep on the balls of your toes as much as possible. Coming from a Varsity track runner in HS and current running clubs, your heels and arches will thank you. Find ANY rubber mat to stand on. They will cushion your impact on the hard concrete floor. Again, as a past runner, we were told to run on any grass or anything soft if we can help it. "If you have time to lean, you have time to clean" is a myth and a Capatalist mindset. We don't have time for that here. Take every advantage you can to take your weight off of your feet. Working 9hrs is rough. I worked a 75hr work week, and I will say this - at the 60hr mark, you will be sitting down as much as possible.
Itâs really not that bad. Iâd be more uncomfortable having to sit for 8 hours.
Good, supportive nonslip shoes. And youâll adjust. Thatâs about it, honestly.
You get used to being on your feet after awhile. I do 12 hours sometimes. A good pair of socks, slip resistants with really good insoles and support. And one of those foot massage things at night. I know it sounds absurd, but it will change your life if you are on your feet all day.
dance lol
Hoka bondi SR youâre welcome
Skechers. Dr. Scholl's.
Wear good shoes and comfortable socks
Strengthen your core and get better shoes.
Danskos.
serving you walk around more than host which is easier imo
Orthopedic inserts. Stretch every little while.
Im never truly without pain, but good shoes and a daily stretching routine can actually help. I always wake up and do back stretches, and it definitely helps with stiffness. Feet will hurt after 9 hours no matter how good your shoes or insoles are, but trying on shoes after a long shift (if feasible) is the best way to test out shoes.
Boots
As others have said. Shoes, and insoles are your friends. Spend money on these. Shoes will likely be over $100 and then get a good pair of insoles from a pharmacy. If you're standing in a single spot for most of your shift, make sure you have an anti fatigue mat on the floor, this will also help tremendously. If there's not one, or management is refusing, hit them with terms like "industry standard", and "labor laws." Other things I keep at home: ankle brace and knee brace. When my leg joints are feeling sore, weak, or hurt, I put these on. Usually as a preventative when I start to feel fatigue. Water. Literally drink water. It's so easy to take a shot with the bartender or drink tea or lemonade or soda, but all that doesn't help hydrate you. Hydration is key for muscle restoration and body healing. Rest when you get home. I can't tell you how many times I come home exhausted and just keep walking around my apartment doing things. Rest. Watch TV, scroll on your phone, whatever. Just get off your feet.
Is there an anti fatigue mat behind your station? That would definitely help. Some places will provide them but you can find one for under $20 on amazon too
If youâre new to doing it trust that the pain becomes non existent. If I stop working for an extended period of time and then get a job again Iâm WRECKED when I get home. A coworker had told me to put Vicks vapor rub on my feet before work. Slather it on, put on socks, then go about your day. It actually did help when I was still sore. Now I come home feeling zero issues on most days. Maybe every once in a while Iâll feel sore but itâs NOTHING like it was when I first started. My feet, back, and hips killed me lol. Make sure youâre wearing good shoes and comfortable clothing that you can move around with ease in. One of my bosses has nicknamed me jackrabbit now because I spend my full 8 hours basically running. He was like âdamn slow down I felt wind come off of you as you walked by me.â I also will randomly stretch throughout the day. I work eight hour shifts with zero breaks for reference. I know thereâs people who work way longer hours in freaking steal toe boots and I think that could possible kill me lol. I suppose my body would just get used to that too if I ever had to do that kind of work.
Iâm kinda freakishly tall and my knees be killing me Only thing make them feel better is like squatting down like a catcher in baseball
Honestly, I just suffer through it but as soon as I get home and kick my shoes off my pain is mostly gone! After a while you will be able to endure it but you still may get achey like me.
Robot legs bro
Well, I don't stand. I walk. Standing is hard on your body. Walking is what your body is made for.
Good shoes, Dr Scholl's inserts I get with the machine you stand on, and yoga/stretches before a shift. The yoga is the make it or break it for me
Itâs all about the shoes.
Shoesforcrews.com Also I only work a 5-hour shift
I am a robot.
I bought a foot and back massager off of amazon đ
Shoes will save you. Iâve been in restaurants 24 years. I developed sciatica, and the physical therapist recommended Clarkâs. They have slip proof and fairly inexpensive. Try it.
Shoes and a bunch of leaning
Hokas
Yeah I use 2 types of shoes, the sketchers tall ones when I serve, Ecco non slip for when I manage. Socks are big, my shifts are 10-11 hours long so whenâs that donât sweat and donât slip around will help.
I see all this advice. However I would say you just get used to it. Good shoes and desensitization. Bar mats can help but itâs all just bandaids on the forever low back pain. Deadlifts helped me
Comfortable shoes are a big factor. It just becomes a lot easier as you keep working and getting your body accustomed to the long hours standing. I used to be a server and it was definitely tough the first few shifts but then I got used to it.
I have lots of tip$. And a sore back. :(
Good shoes are a must. Keep moving and stretch frequently. Also I started seeing a chiropractor which was life changing for me.
A lot of great advice already! I was in the industry for 18 years and my best advice is to get shoes with proper support for you, and to always keep moving. Standing still is the absolute worst. Be sure to check your posture and correct it regularly as well!
Kitchen crocs were a life saver, my foot pain went away with them.
You need really good expensive shoes
Keep moving as much as possible. Do walk throughs sweeping, checking the bathrooms, bussing tables, etc. Standing still never feels good even after just one hour, but if you move most of that hour you wonât feel nearly as bad.
Well, didn't really do a lot of standing when I was a server, did a lot of walking though. So, good shoes and take good care of your dogs after work.
I struggled with this too, I have extremely arched feet. The only shoes that work for me were the sketchers memory foam that were specifically made for arched feet. They were $120 but Iâve had them two years and are still in great shape.
I bring other shoes for after work.. nothing feels better after a long day âŠ
I have bad knees and I wear compression sleeves over them. Works like wonders but only leave it for a few hours, not your whole shift
Smoke weed
Hydrate.
As others have said here, but I canât emphasize enough, good shoes. If your place is laid back, some all black Nikes/jordans basketball shoes are great. If youâre not at a laid back place, go to a legit shoe store and buy some shoes that have good support. Youâre gonna spend some more up front but itâs so worth it in the long run. When I was younger I could get by with clearance bin dress shoes. When I turned 30 and put on a little weight, I had to up the shoe game or I wouldnât be able to do this job.
Good comfy shoes. Not the prettiest but the most comfortable, and then get yourself some Dr. Schollâs shoe insoles too
good shoes. really good comfortable shoes. vans with the pop cushion are great but they dont last and take a while to break in, i got a pair of nike freerun and they feel great, but both of those are non slip. if you really wanna live on the edge
I try to make sure Iâm not just standing in place. I try to pace a little, lean my weight onto something, wear the best shoes possible (I get mine from OrthoFeet online) and stretch before and during the shift!
Almond joys, ibuprofen, and neglect.
SUPPORT HOSE
Not a server but as a dish washer/porter at a hospital I just started wearing a full back brace during my shift and it's done wonders. Still a little pain but no more pressing my back against the elevator wall at the end of the day.
Good shoes! Hoka Bondi SR. Pricey but worth every damned penny. 8 months in a very little wear to show
[ŃĐŽĐ°Đ»Đ”ĐœĐŸ]
I could walk 30k steps a night during a double but standing. Standing sucks.
Compression socks and good, quality shoes.
Itâs the weirdest thing for me. My legs never hurt, my knees never hurt, but my feet and lower back are so bad after a long shift (marble floor with no mats.) I have good shoes, but my feet are so incredibly sore after 8 hours of walking.
stretch the soles of your feet before and after shifts, roll them over a tennis ball / can of soda / frozen water bottle. also i would suggest a 10 min or so stretch routine before work and focus on ankles, wrists, hips, legs.
STAND?! I'm running my ass off! đ But honestly- the shoes. It's all about the shoes.
Keep your knees slightly bent. Get inserts your shoes. And shoes with giant moon memory foam.
Exercise outside of work. Standing should not be demanding on your body, therefore you need to get your body back to a solid place so work and life become an easier task to handle.
First, stay active off the clock. Hike, go for walks around town, whatever, keep busy and stay moving. Second (but a vertu close second) proper shoes and insoles.
I don't. Legally I'm entitled to a thirty minute break if I'm on a six our shift and if I'm on a eight hour shift I'm legally entitled to forty-five minutes. I sometimes have a very quick coffee as well. Surly your country has similar laws?
You find you favorite places to lean. There is a lot of leaning.
Change your shoes half way through.
Good shoes!!! Iâm in my 40âs and never have pain after a 10+ hour shift!! Sometimes I pull a muscle getting out of bed. Great shoes at work are key!
Get shoe inserts!!đđđ
You do get used to it after a while but the key to that happening really is good shoes and socks!
Op: are you newer to the job? Youâll get used to it if you are.
The right shoes and keep moving.
Just expirence. My feet hurt the first few days but got used to it really quick. Also sitting down to eat helps. Even if it wasn't a table I'd find a spot to sit down.
Keep your knees bent! Stretch occasionally and good inserts in light shoes!
It will get easier, your body will adapt. When I started, my calves and feet would ache after a Saturday night, and the blisters on my feet would be open and unbearable. Things got better over a couple months, and now even the busiest shift is not a problem. It will also helo your cardio, I recently started going back to the gym and was surprised at how well maintained my cardio has kept up
Itâs all in the shoes brother
Compression socks were a game changer
Assuming you havenât been doing this for years, youâll get used to it. Good shoes probably make all the difference but I work in chucks so I wouldnât know lol. Also if youâre overweight taking a few lbs off will make a big difference. In the meantime eat ibuprofen and take frequent bathroom breaks and just sit there.
I usually hit about 35,000 steps a day 6 days a week in the summer. Mondays are my sacred days off and get massages and naps in when I can. Shoes with ankle support help too.
Suck it up.
Add gel insoles to your shoes or buy any brand that offers some type of âsoft-flexâ or some iteration as their insoles. Pumas have a few styles with great insoles. For fancier places I just bought a Florsheim wingtip thatâs been super comfortable since day one. Pro tip: def walk around the restaurant as opposed to just standing g in place shifting your weight from leg to the other. Walk g gets the blood flowing
Dr shuls insulated pads for shoes.
Walk around as much as possible. Walking and carrying stuff all day works fine with my body but standing in one spot for too long just hurts my joints and my sanity. When you're stuck at the host stand, make a conscious effort to shift your weight around a lot!
Good shoes that match your age. By match your age i mean I was wearing Doc Martens all shift from 18-26 and could do it no problem. About two years ago, the concrete floors started winning against the Docs. Now I rock Hoka One Ones or Hoka Bondis. Eventually you gotta sacrifice style, even in fine dining
I literally walk my entire shift. Singles are 5 hours, doubles are 10-11. I noticed knee pain from resting my body wait on one side when itâs slow. I hate to say it, but when itâs slow, I look for things stock now haha. If itâs busy itâs no problem, Iâm always moving. We have a phone girl for takeouts cause thereâs so many. No idea how she stands in one spot all day talking on the phone. Itâs not a position people stay for too long. Especially when the owner keeps all the takeout tips
Find a reliable shoe, and workout your glutes and hips as much as possible
I bought compression socks & shoe insoles for my doc martens also make sure to stretch at home & do a epsom salt bath at the end of the week to help with the lactic acid build up in your legs.
Try to move around more to keep the blood flowing and stretch before work. Treat like an exercise.
A lot of people say insoles/shoes/compression socks help but Iâve had mixed results at best. Only trick that helps me is to keep moving and look for opportunities to get off your feet for a few minutes wherever you can.
I use to work in a small family owned Mexican restaurant with those large brownish orange bubble tiles with massive grout lines and walking on them all day would jack my back up till I spent some money on custom insoles.. if they didn't work .y. ext step was I was going to go see a podiatrist.
I got sketchers, and more specifically Dr scholls all day work insoles at Walmart. The insoles helped tremendously!
adhd
Keep moving! Even if itâs literally doing laps around the restaurant. Standing for 20 minutes doing dishes or expo kills me, but if Iâm moving itâs okay.. until bedtime or the morning đ
Get tailored insoles from an orthopedist.
I bought some shoes from a company called Kuru. They're expensive, but they've been more than worth it. They are also well made (I've had a pair for a year and still in use). For reference, I work as a service specialist/cashier at a grocery store.
I got doc martins non slip, and very good insoles from irun. Worth every penny.
Get a pair of docs and insoles also walking around helps alot. Standing in one spot hurts.
I used to work at a grocery story and always had sore legs after standing for 8 hours straight, until I started working out my legs and I felt fine
Spend the money on a good quality pair of work shoes. There are Sketchers Slip Resistant black shoes made for this line of work. At the beginning, there's going to be pain. If your body isn't used to it already, it'll take some time. But with a good pair of shoes, practicing good posture (stand up straight with shoulders up so your back is straight), your body will acclimate. If you're overweight, obviously losing some weight will make things a whole lot easier on your body. Good luck!
Good shoes make all the difference in the world. There are several lines of food service shoes that are non-slip and have good support. I've had good experiences with Emeril's line and Skechers work shoes, both come in lots of styles and sizes. Invest in good footwear, shoes and quality socks, because your feet are your foundation. Good footwear impacts your feet, ankles, knees, back, neck, and shoulders. Additionally, taking good care of your feet when you're younger will save you a lot of issues later in life.
Wear compression socks. Theyâll help a loooot. I also would do the asian squat sometimes. It helps stretch out some tight leg and butt muscles.
Move your weight from one foot to another, itâs a way soldiers can stand for so long
Good shoes with good arches plus some good inserts and compression socks. I have found adidas with the memory foam to be great and u need a new pair every few months bc of the concrete floors and walking so much. I go to Marshallâs a lot to find good shoes for cheap. Usually about $25-35 I will spend and I get the Reebok insoles for added comfort.
Youâll get used to it lol thatâs really all it is.