I'm Abdel, a McDonald's crew member. A job on your feet can be tough on your body, especially at first, and a few simple habits can make a real difference. I have learned how much those small habits matter by the end of a long shift.
Uniform and footwear rules, break policies, and safety procedures may vary by market, franchise organization, and restaurant. Follow your training. This is general guidance and not medical advice, so see a health professional about ongoing pain.
Why long shifts feel so hard
Restaurant work involves standing, walking, reaching, lifting, and bending, often on hard floors. It takes energy, even when it does not feel like exercise. New team members are often surprised by how sore they feel after their first few shifts.
Some tiredness is normal as your body gets used to the work. Sharp or lasting pain is different, and you should take it seriously.
Start with your shoes
Your shoes may be the most important thing you buy for this job. Follow your restaurant's requirements, which often include slip-resistant soles. When choosing a pair, try to look for:
- Good grip on wet and greasy floors.
- A comfortable fit, with enough room for your toes.
- Support that holds your foot steady.
- Closed toes and a durable material.
Some other tips:
- Break in new shoes before a long shift, if possible.
- Replace shoes when the soles wear down, because grip and support decline over time.
- Wear comfortable socks that keep your feet dry.
- Consider insoles if your shoes are approved and they help you.
If you need help finding approved shoes, ask your manager. Some organizations may have recommendations or programs, though this varies.
Standing without wearing yourself out
Standing still can sometimes be harder than walking around. Some small changes may help:
- Move a little: shift your weight from one foot to the other.
- Keep your knees relaxed, not locked.
- Stand tall, with your shoulders relaxed.
- Use anti-fatigue mats where they are provided, and report damaged ones.
- Change position or task when your work allows it.
When you take your break, try to sit down and take the weight off your feet. Elevating your feet at home after a long shift may also feel good.
Lifting and carrying safely
Backs are often hurt by a quick, careless lift. Follow your training, which may include:
- Check the load first. Is it heavier than it looks?
- Get close to it. Keep your feet stable.
- Bend your knees. Use your legs, and keep your back as straight as you can.
- Hold it close to your body.
- Do not twist. Turn with your feet instead.
- Ask for help or use equipment. Do this for anything that is heavy or awkward.
Do not try to carry too many boxes at once just to save a trip. Be careful with high shelves, too, and do not stand on anything that is not meant for it. Take your time when using hot oil or anything else hazardous, and follow your procedures.
Reaching, bending, and repeating
Doing the same movements over and over can strain your body. Some ideas may help:
| Movement | What may help |
|---|---|
| Reaching across a station | Step closer rather than stretching |
| Bending for low shelves | Bend your knees instead of your back |
| Repetitive wrist movements | Keep your wrists in a comfortable position, and change tasks if you can |
| Looking down at a screen | Move your neck gently during a break |
| Mopping or wiping | Use your whole arm, and switch sides |
Gentle stretching before or after your shift can also feel good, as long as it does not hurt. If you have a health condition, ask a professional for advice.
Keeping your energy steady
Tiredness can make you more likely to get hurt, so it is worth looking after your energy:
- Eat something before your shift. Try to include foods that keep you going for a while.
- Drink water through the shift. Kitchens can be hot, and you may sweat more than you realize.
- Take your breaks. It may be tempting to skip them, but they are there for a reason.
- Watch the sugar and caffeine. A big dose may give you a quick lift and then leave you more tired.
- Sleep well. This helps your body recover.
Pay particular attention on hot days or in hot areas of the restaurant. Dizziness, nausea, or confusion may be serious, so tell your manager right away.
Looking after yourself at home
Rest counts as part of the job. After a long shift, you might:
- Sit or lie down with your feet up.
- Stretch gently.
- Soak your feet, if that feels good.
- Take off your work shoes and let them dry out.
- Try to get to bed at a reasonable time.
Some people also find that regular walking or light exercise on their days off helps them feel stronger at work. But do listen to your body, and do not push through real pain.
When to speak up about pain
You should tell your manager if:
- You hurt yourself at work, even if it seems minor.
- A movement or a task keeps causing pain.
- A piece of equipment or a mat is damaged.
- You need a change because of a health issue or injury.
Follow your restaurant's process for reporting injuries. This often needs to be done quickly, and there may be rules about what happens afterward. See a doctor or another health professional if you have pain that does not go away, numbness, swelling, or anything that worries you.
Do not stay quiet just because you are worried about seeming weak. An injury that gets ignored can become much worse. If you are starting to feel worn down emotionally as well, these ideas on managing stress are worth reading.
Helping others stay safe
As you gain experience, you can help new team members, too. Remind them to get good shoes, take their breaks, and ask for help with heavy items. These habits are part of what makes a good Crew Trainer, and they help keep the whole team going.
Rest matters too, especially if you work unusual hours, so try these ideas for handling late nights and early mornings.
If tiredness stays with you even after you rest, read how to avoid burnout in fast food.
Final thoughts
You only have one body, and no shift is worth damaging it. Choose good shoes, lift properly, take your breaks, keep drinking water, and speak up if something hurts.
The goal is not just to get through today. It is to feel well enough to enjoy your life outside work, and to keep going for as long as you want this job.
