Footwear Tips and Recovery Exercises for Restaurant Workers
When you’re on your feet all day, comfort starts with your shoes, but it doesn’t end there. These physical therapy-backed tips can help you pick better work shoes, take better care of your feet, and recover after a long shift in the kitchen or on the floor.
Looking for more tips on picking the right shoe? Check out our full footwear guide here.
What to Look for in Work Shoes
Choose shoes that support your feet through long shifts and help prevent pain.
Foot-Shaped Design
Choose shoes with a wide toe box that passes the “shoe liner” test so your toes can spread naturally.Flat Sole
Your heel and toe should be level to avoid tight calves and poor posture over time.Flexible Sole
Your shoe should move with your foot, not against it. Stiff soles can weaken muscles.Balanced Cushion
Too much cushion can make you feel unstable. Choose a sole that matches your flooring and shift demands.
Pro tip: Replace your shoes every 6–12 months if you’re on your feet full time.
How to Care for Your Feet
Good shoes are only part of the big picture. How you treat your feet matters, too.
Wear moisture-wicking socks to reduce sweat and friction.
Try toe socks to reduce overlap and give toes freedom.
Go barefoot at home (when safe) to let your feet move naturally.
Match your cushion and shoe style to your role. Kitchen vs. front-of-house (FOH) may need different support.
After-Shift Foot Recovery Routine
Feeling sore? These simple exercises can help reduce pain and build strength.
Disclaimer: The videos below are publicly available and curated by our care team. Nice Healthcare does not own or produce this content. Always consult with your healthcare provider before starting a new routine.
1. Tennis Ball Foot Roll
Roll a tennis ball under your foot to loosen fascia and relieve tension:
2. Short Foot Activation
This small movement strengthens your arch and supports better foot posture.
3. Toe Yoga
Improve your ability to move each toe independently — it’s harder than it looks!
4. Toe Wave vs Short Flexors (with Band)
Compare this active toe movement with and without resistance.
Toe Wave:
Short Flexors (with Band):
5. Calf Raises
Simple, powerful movement to improve blood flow and build endurance.
Want care that works around your schedule?
Nice Healthcare offers virtual and in-person visits that fit restaurant life – including physical therapy to keep you moving, healing, and feeling your best.If this sounds like something your workplace should offer, talk to your employer about adding Nice to your team's care options.