Introduction
If you’re a nurse, your feet aren’t just feet — they’re your foundation. They carry you through double shifts, emergencies, endless ward rounds, and late-night call bells. Most nurses walk 4–5 km per shift (often more!) — that’s the equivalent of a 10K run every two to three days. It’s no wonder so many nurses end up with sore arches, swollen ankles, and aching calves.
But foot pain isn’t just uncomfortable — it can affect your posture, contribute to back and knee problems, and even shorten your career if left unchecked. The good news? With a little daily care and the right gear, you can prevent most foot issues before they start.
👣 Why Foot Care Matters for Nurses
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Reduces Pain & Fatigue: Happy feet = more energy, fewer aches, and a smoother shift.
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Improves Posture & Alignment: Healthy feet help support your knees, hips, and spine.
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Prevents Long-Term Issues: Plantar fasciitis, tendonitis, and joint wear can all be minimised with good foot care habits.
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Supports Performance: When your feet don’t hurt, you move more confidently, focus better, and can respond faster in emergencies.
🔥 Common Foot Problems Nurses Face
Understanding the most common foot issues helps you prevent them before they become serious:
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Swelling & Edema – Long hours of standing cause blood to pool in the lower legs.
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Signs: Puffy ankles, tight shoes by the end of the shift.
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Tip: Compression socks + leg elevation after work can make a huge difference.
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Plantar Fasciitis – Inflammation of the ligament that supports your arch.
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Signs: Sharp heel pain when you stand after resting.
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Tip: Proper arch support, daily stretches, and rolling your foot on a ball can help.
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Blisters & Calluses – Often caused by friction, poor socks, or ill-fitting shoes.
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Tip: Choose moisture-wicking socks, break in new shoes gradually, and treat calluses gently.
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Toenail Problems – Ingrown nails or fungal infections are common in sweaty, enclosed shoes.
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Tip: Keep toenails short (but not too short!) and always change socks if they get damp.
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👟 Choosing the Right Footwear (It’s More Important Than You Think)
The right shoes are your first line of defence against foot pain. Look for:
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✅ Supportive arches – These reduce strain on your plantar fascia.
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✅ Shock absorption – Cushioning reduces the impact of thousands of steps.
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✅ Roomy toe box – Prevents blisters and allows natural foot movement.
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✅ Breathable material – Reduces moisture and fungal risk.
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✅ Slip-resistant soles – Keeps you safe on wet or polished floors.
💡 Pro tip: Rotate between two pairs of supportive shoes to allow them to fully dry and recover between shifts. This also reduces wear patterns that can lead to misalignment.
🧼 Daily Foot Care Routine for Nurses
Before Your Shift:
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Apply a light moisturiser to prevent friction (but avoid between toes).
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Put on graduated compression socks to support circulation.
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Double-check shoe fit — feet swell slightly during the day, so morning fit is key.
During Your Shift:
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Shift your weight regularly if you’re standing still.
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When possible, flex and extend your ankles to encourage blood flow.
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If you sit for charting, do a few ankle rolls under the desk.
After Your Shift:
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Soak your feet: Warm water + Epsom salts for 10–15 minutes to ease swelling.
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Stretch & massage: Spend 5 minutes on gentle stretches (see below).
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Elevate: Put your feet up for 15–20 minutes to help fluid drain.
🧘♀️ Quick Foot Stretches You Can Do at Home
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Towel Stretch: Sit with your legs extended, loop a towel around the ball of your foot and gently pull back until you feel a stretch in your calf and arch.
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Plantar Fascia Massage: Roll the sole of your foot over a tennis ball or frozen water bottle for 1–2 minutes.
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Calf Raises: Stand on tiptoes, hold for 3 seconds, and lower slowly. Repeat 10 times to strengthen your calves and improve circulation.
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Toe Spread: While seated, spread your toes wide and hold for 5 seconds. Repeat 10 times to keep small foot muscles active.
🩺 When to See a Professional
Don’t ignore persistent pain — especially if it:
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Lasts more than 2 weeks despite rest and care
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Worsens first thing in the morning (a sign of plantar fasciitis)
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Is accompanied by redness, swelling, or heat (possible infection)
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Affects your gait or balance
A podiatrist can assess your gait, recommend orthotics, and catch issues before they become chronic.
👣 Final Thoughts
Your feet are your most valuable tool — they deserve as much care as your stethoscope or scrubs. By choosing the right footwear, stretching regularly, and building small foot care habits into your routine, you can reduce pain, improve your posture, and keep doing the work you love without limping home at the end of every shift.