Being on your feet all day can be stressful on your body. Most people have pain in their feet during the first couple of weeks, but this pain usually subsides within a relatively short amount of time. However, some people continue to have pain in their feet, and the constant stress on joints and muscles can also cause problems in other parts of the body. If you have a job that requires you to be on your feet all day, there are a few things you can do to keep your body in shape so you experience less pain and fewer injuries.

1. Stretch
People who aren’t on their feet might not understand this, but because your leg muscles are constantly engaged, muscles such as your hamstrings, quadriceps, calves, glutes, and hip flexors can become tight. And remember, one part of your body is connected to the next, so tight leg muscles can also put stress on your back. This is especially true if your job requires you to walk briskly and do other tasks while standing. Take some time to counteract all of the stress that standing puts on your legs, feet, and back by doing some yoga poses.

2. Watch Your Weight
Especially if you work in a food industry where it’s easy to buy tasty, high-calorie and sugar food, you need to be careful about giving into temptation. Restaurants and convenience stores make food that will put pounds on you especially accessible. Many of these types of businesses give employee discounts on their food and soda is often free to employees while their working. And other businesses have vending machines with soda, chips, and cheap baked goods. But if you want to avoid putting on the weight, you still need to make smart eating choices, and your joints will thank you. Having 10 pounds of extra weight puts four times as much weight on your joints. This can make arthritis worse or even cause it. Do yourself a favor and avoid those free sodas and the candy from the vending machines.

3. Invest in the Right Shoes
So many people suffer from foot pain, and a lot of those pains can be alleviated with a proper shoe that gives support to the arch of the foot. When you work in an industry that requires you to be on your feet for several hours per day, it’s worthwhile to spend more on your shoes if it will give you the support you need. Healthline has a few tips on how to pick out a quality shoe and how to take care of your feet when you work in an industry that requires you to stay on your feet. Along with that, make sure that you buy a new pair of shoes when needed. When you’re using one pair, most shoes will break down in six months or less.

4. Tennis Ball Roll
This is a simple technique that you can use to alleviate some of the pain that you might experience in your feet. Put a tennis ball on the floor and roll your foot around on it. You’ll notice the relief of pain in your foot after a few minutes.

5. Stand on a Rubber Pad
Most retail stores have padding that their cashiers can stand on because standing on concrete is harder on your joints. The cushion of a rubber mat will alleviate some of the pressure that would otherwise be put on your feet, ankles, and knees. If you stand in one place for hours at a time on concrete or a similarly hard surface and your workplace doesn’t have a rubber mat where you stand, ask your workplace to provide one or purchase one for yourself. Most companies will be more than happy to provide one for you, though.

Working on your feet creates challenges, but with some exercises, you can make your feet and the rest of your body feel much better over time. In the long run, if you take the time to do exercises and take care of your body, you’ll also be happier years down the road when you have fewer health problems.