Many of our essential workers work on their feet all day long. People in the service industry also often work for long hours with no breaks, let alone resting their feet. However, is that healthy? Studies like the 2015 research published in the Rehabilitation Nursing journal spending too much time standing at work can severely affect your life. It can lead to problems like lower back and leg pain, potential issues with your heart and blood flow, feeling of fatigue or extreme tiredness, and general discomfort, etc. However, you cannot abandon your responsibilities - and so how can you protect your health? To help people who might face these issues, Dr. Rema Malik, Board certified specialist in Vascular Surgery, released a video detailing her ‘non-negotiable rules’ that protect her leg health as well as help her combat burnout. In the post caption, Dr Rema explained, “For every nurse, teacher, stylist, and chef in Houston, here are my top 3 non-negotiable rules from a vascular surgeon to protect your leg health and prevent burnout. You spend 8, 10, even 12 hours a day on your feet, taking care of everyone else. By the time you get home, your legs are aching, heavy, and swollen. This is not "just part of the job."” To help these workers not just get through their shifts but also protect their long-term health, Dr Rema has offered three essential, non-negotiable rules for better leg health. Rule 1: Make Compression Your Essential Gear Compression is Your Uniform. This is the single most important thing you can do, and it is not optional. You must wear medical-grade compression socks (15-20 mmHg) every single day. Why it works: These socks are your first and best defence against the constant downward pull of gravity. They gently squeeze your legs, which helps your veins push blood back toward your heart. The socks also help stop blood from pooling and prevent the damage that leads to heavy, swollen legs. Rule 2: Take a Mid-Shift Reboot The Mid-Shift Reset. During your break, you must find just two minutes to perform a mandatory reboot for your legs. Don't just sit down. What to do: Do 20 deep calf raises - which means standing on your toes, and 10 ankle rotations in each direction. Why it works: Your calf muscles are often called your "second heart." These exercises squeeze your veins and immediately pump out the stagnant blood that has pooled in your lower legs, giving you a quick relief. Rule 3: Drain Your Legs After Work The 10-Minute Post-Shift Drain. The second you walk through the door after your shift—before you start cooking, cleaning, or sitting on the couch—you need to lie down for a bit. What to do: Lie on the floor and prop your legs straight up against a wall for at least 10 minutes. Why it works: This simple act immediately reverses the gravitational pull of the entire workday. It provides instant relief and helps drain any fluid that has built up, which is crucial for long-term vein health. Following these three rules is important at any age, but it becomes absolutely essential after 30 years. By taking these steps, you prevent the constant stress that leads to chronic venous insufficiency and painful varicose veins.
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