Foot, knee and back pain: signs, common causes and prevention

Dolor de pies, rodillas y espalda: señales, causas frecuentes y prevención

Pain in the feet, knees and back is one of the most common complaints in jobs that involve spending many hours standing or walking. Although it is often normalised as “part of the job”, occupational health evidence indicates that this discomfort is a sign of overload and should not be ignored.

Identifying the most common causes and applying preventive measures in time can make the difference between occasional discomfort and persistent musculoskeletal problems.

1) Foot pain: the root of the problem

The feet support the entire body weight and act as the first point of impact with the ground. In jobs that require prolonged standing, overload in this area is common.

Common signs

  • pain in the sole of the foot

  • heel discomfort

  • burning sensation or pressure in the forefoot

  • tired feet at the end of the workday

Studies in workplace ergonomics show that plantar pain is one of the most frequent symptoms among professionals who work standing up, especially on hard floors.

Most common causes

  • continuous load without relief periods

  • rigid surfaces

  • lack of postural variation

  • accumulated fatigue

Sources:

  • Canadian Centre for Occupational Health and Safety (CCOHS)

  • INSST (Spain)

2) Knees: joints under constant load

The knees act as an intermediate point between the feet and hips. When standing for long periods, these joints bear a continuous load, even without visible movement.

Common symptoms

  • diffuse pain around the joint

  • feeling of stiffness

  • discomfort when starting to move after standing for a long time

Prevention bodies state that sustained static load, combined with repetitive tasks or frequent twisting, can increase the risk of discomfort and joint overload.

Factors that influence it

  • prolonged time under load

  • repetitive movements

  • hard surfaces

  • lack of active breaks

Sources:

  • Health and Safety Executive (HSE, United Kingdom)

  • EU-OSHA

3) Back and lower back: the cumulative effect

The lower back is one of the most affected areas in jobs that require standing. Work-related lower back pain is usually the result of cumulative load, rather than a single movement.

Common manifestations

  • tension in the lower back

  • pain at the end of the shift

  • stiffness when changing posture

  • discomfort that reappears at the start of the workday

Scientific literature indicates that prolonged standing at work is associated with a higher risk of lower back pain, especially when combined with static postures and physical stress.

Sources:

  • Systematic reviews in ScienceDirect

  • NHS (United Kingdom)

4) Why these discomforts often appear together

Feet, knees and back are part of a biomechanical chain. When one area is overloaded, the body tends to compensate by shifting the load to other areas.

For example:

  • foot pain → changes in gait

  • changes in gait → increased load on the knees

  • overload in the knees → increased lower back tension

That is why discomfort often does not appear in isolation.

Source:

  • EU-OSHA – Musculoskeletal disorders and work-related load

5) Which measures really help prevent pain

A) Vary posture and movement

  • avoid standing still for long periods

  • alternate weight-bearing

  • introduce small movements

B) Short but frequent breaks

Even short breaks help to:

  • reduce static load

  • improve circulation

  • reduce joint stiffness

C) Environment and surface

  • reduce the impact of hard floors whenever possible

  • introduce elements that help relieve pressure

D) Footwear: general criteria

From an occupational prevention perspective, the following stand out:

  • stability

  • good load distribution

  • a sole suited to the environment

  • proper fit

Organisations such as NIOSH/CDC underline that footwear is part of a broader set of preventive measures, not a standalone solution.

6) When it is advisable to consult a professional

It is advisable not to normalise pain when it appears as:

  • persistent pain

  • inflammation

  • tingling or loss of sensation

  • functional limitation

  • progressive worsening

Early intervention helps prevent the condition from becoming chronic.

Conclusion

Foot, knee and back pain in jobs that require standing is neither random nor inevitable. It is the result of sustained strain over time and multiple factors that build up throughout the working day. Prevention involves recognising the signs, taking action in the work environment and adopting habits that reduce overload before the pain becomes persistent.

Sources consulted

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