As a travel nurse, you will often work over 10 hour shifts. Standing and walking for an extended period can be tough on your body. It is important to take care of your body so you can continue to have a bright nursing future ahead of you. Today’s blog is about exercises you should try out to help alleviate pain in your feet, ankles, and knees. Here are 4 exercises we recommend you incorporate into your life.

#1. Roll on a Tennis ball

After making your rounds on the floor, your foot may be sore by the end of your shift. A good way to stretch out your foot and relieve any tension is to roll a tennis ball under your feet. The best way to accomplish this exercise is to sit upright in a chair, and place the ball under your foot and roll it against the floor. Be sure to do this to both of your feet. Take off your shoes and socks for full effect.

#2. Toe Presses

Another great way to stretch out your foot is toe presses. According to Harvard Medical School, toe presses can help loosen up the plantar fascia, the ligament that runs between your toes and heels.

Toe presses are easy to do and do not require any equipment. You will need to stand up and lift your right leg behind you. Next, you will rest the toes of your right foot on the ground and push lightly until you feel a stretch along the bottom of your foot. Hold this position for 10 seconds and then repeat this with your left foot.

#3. Knee bends

Walking and standing all day can put a lot of wear and tear on your knees. I have personally always dealt with bad knees, and I found that knee bends help you become less susceptible to knee injuries. This exercise requires you to sit in a chair backward and place your feet on the ground. Hold onto the chair with both hands and then lift one leg at a time using only your knees. Hold each pose for 5 seconds and then switch legs. Do this drill 10 times on each side.

#4. Ankle circles

Ankles also need to be moved around after a long shift. I recommend you lay down on your bed with your chest facing up. Point your toes towards the ceiling and then move your ankles in a circular motion. Ankle circles will help stretch your Achilles Tendon.

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