Research Corner - Q&A Leg Fatigue from Standing by Jeff Thaxton | Date Released : 10 Apr 2009 2 comments Print Close Question: I’m looking for a good program or suggestions for a middle aged, healthy woman who is on her feet for up to 12 hours a day. Answer: Leg fatigue from standing for prolonged periods of time is very common. Here are some workout suggestions to help make your legs less weary by the end of the day: Working out consistently (at least three times per week) will increase your energy levels, increase oxygen flow in your legs and help you feel less fatigued. Wear comfortable athletic shoes with plenty of cushioning and arch support. Drink plenty of water each day to avoid leg cramps. Walk during breaks at work and to warm up for a workout. Alternatively, do high knee lifts in place like you are marching. Stretch your legs after your muscles are warmed up. Include a hamstring stretch such as putting one leg straight on a chair and leaning forward, a quad stretch such as pulling your foot or pant leg toward your backside, an inner thigh stretch such as straightening one leg and leaning to the side and a calf stretch such as crossing one leg over the other and reaching toward your toes. Also, stretch your lower back as this can affect how your legs feel. You can do this by lying on your stomach with your hands under your shoulders. Extend your arms while keeping your hips on the ground as much as possible. You can also bend backwards over an exercise ball as far as is comfortable. Leg strengthening exercises that can be performed in your workouts are balancing on one leg, lunges, leg curls, calf raises, side lunges, wall sits and squats. Core strengthening exercises can also help and include crunches, side crunches, bridges, planks and hyperextensions. (Proper form for these exercises can be found in the PTN Exercise Library.) You should pick a few exercises and do two to three sets of 12 to 15 repetitions. Add more exercises or weight as your legs get stronger. Back to top About the author: Jeff Thaxton Jeff Thaxton is a Certified Personal Trainer by the American Council on Exercise. He earned a BS degree in Exercise Science at Eastern Washington University in 2001 and has continuing education certifications in human movement, advanced program design, nutrition for special populations, counseling for health and fitness professionals, overcoming fitness plateaus and others. He is the owner of an in home personal training business called Fit for Life, and he has volunteer experience in physical therapy clinics and cardiopulmonary units. 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However, I don't see how adding "cushion" or "arch support" is in any way effective as a blanket statement. Don't get me wrong, those things CAN help an individual with that particular issue, but changing gait biomechanics on certain people may worsen the problem, in particular if it's not a biomechanical problem to begin with. All the best.... Reply Heinisch, Marc | 26 Jun 2010, 12:29 PM Horse Chestnut seed and Butcher's Broom have been a life saver for me. I have worked on my feet for the past ten years and would suffer edema and leg throbbing after a long shift. Both of these herbs, and another, Diosmin, have been shown to limit the permeability of fluids in the legs and help prevent the blood from pool when attempting to return to the heart. Although I feel the exercises and stretching are helpful, especially if you can continue to move your legs on a regular basis, nothing with help with your issues like these herbals or perhaps, compression stockings. Hope this is helpful.Marc Reply Back to top