Friday, 07 August 2026
Image credit: NTUC NDP Bay Celebrations at Promontory @ Marina Bay
National Day is one of Singapore’s biggest celebrations. Whether you're heading to Marina Bay for the fireworks, performing at the National Day Parade, attending a community event, or spending the day exploring the city, you may find yourself walking and standing far more than usual.
Long walks between MRT stations and event venues, navigating crowded pathways, and spending hours on your feet waiting for the best view can be mentally tiring, but they also place additional strain on your feet and lower limbs. Especially if you're not accustomed to prolonged periods of walking or standing, this sudden increase in activity can contribute to sore heels, aching arches, tired legs, or discomfort around the ankles by the end of the day.
Fortunately, a little preparation can make a significant difference. Here are five practical tips to help keep your feet comfortable while enjoying the National Day festivities.
#1. Choose Supportive Shoes Over Style
While it may be tempting to wear the most trendy shoes to go along with the "red and white" theme, choosing the right shoes on days like this is especially important. Your choice of footwear can have a major effect on how your feet feel after a long day of walking and standing.
National Day celebrations often involve walking between MRT stations, navigating uneven pavements, and standing for extended periods. Shoes that are flat, poorly cushioned, or worn out may not provide enough support for these activities.
For the best comfort, consider wearing:
- Cushioned trainers or walking shoes
- Shoes with adequate arch support
- Footwear with a stable, supportive sole
- Shoes with spacious shoe box or enough room around the toes
- Any prescribed insoles or foot orthotics you normally use
And the top advice our podiatrists would give for long events:
"Avoid wearing brand new shoes for the first time during the celebrations."
Shoes that have not been properly broken in may rub against the skin and increase the risk of foot injuries and blisters.Similarly, worn-out footwear may no longer provide adequate cushioning, even if it still feels comfortable.
Comfortable footwear doesn't have to compromise your outfit. Choosing a supportive pair you've already broken in can help you enjoy the festivities without straining your feet and lower limb.
#2: Stretch Before and After a Long Day
Most people think about stretching before exercise, but it's just as beneficial before a day of prolonged walking or standing.
Walking and standing for several hours can place additional strain on the calves, Achilles tendons and tissues along the soles of the feet. Taking a few minutes to move and stretch before leaving home may help prepare your lower limbs for the day ahead. You can also repeat these movements when you return home to ease feelings of tightness.
Simple movements may include:
- Calf stretches
- Achilles tendon stretches
- Plantar fascia stretches
- Gentle ankle circles
After the celebrations, repeat the stretches to reduce stiffness and improve recovery.
Just five minutes of stretching before and after your outing can make a noticeable difference the next day.
#3: Stay Hydrated and Give Your Feet Regular Breaks
When you are focused on finding the best viewing spot for the iconic fireworks or moving between National Day activities, it can be easy to forget to rest.
However, standing continuously for long periods can leave the feet and legs feeling tired, heavy or uncomfortable. Whenever possible, take a short seated break every 30 to 45 minutes.
During your break, you can:
- Sit down and take the weight off your feet
- Gently move your ankles and toes
- Change position instead of remaining completely still
- Elevate your feet briefly where practical
- Check for areas of rubbing or developing blisters
Planning your route in advance may also help reduce unnecessary walking. Check where the nearest MRT stations, rest areas and event entrances are before leaving home, particularly if you are attending a large celebration around Marina Bay.
Remember to drink water regularly throughout the day, especially if you will be outdoors in Singapore’s heat. Carrying a water bottle can make it easier to stay hydrated without having to search for a drink in a crowded area.
#4: Don't Ignore Early Signs of Foot Pain
Some discomfort after an unusually active day can be temporary. However, increasing or persistent pain should not automatically be dismissed as a normal consequence of walking.
Pay attention to symptoms such as:
- Heel pain
- Pain through the arch
- Burning sensations in the feet
- Tightness around the Achilles tendon
- Numb or tingling toes
- Pain around the ball of the foot
These symptoms may indicate that your feet are being overloaded or that an underlying condition, such as plantar fasciitis, is being aggravated.
Continuing to walk through worsening pain may change the way you move. For example, you might begin shifting your weight to one side or taking shorter steps to avoid discomfort. This can place additional strain on other areas of the feet, ankles, knees or lower limbs.
Addressing discomfort early with rest, stretching, and supportive footwear can often prevent a minor issue from developing into a more persistent problem.
#5: Proper After Event Feet Recovery
Your foot care routine should not end when the fireworks do.
After returning home, give your feet and lower limbs time to recover. Gentle stretching, rest and elevation may help ease the tiredness that develops after a long day.
You can try:
- Gently stretching the calves and soles of the feet
- Elevating the feet while resting
- Applying a wrapped cold pack to a sore area for short periods
- Rolling the sole gently over a massage ball
- Wearing supportive footwear the following day
- Reducing strenuous activity until the discomfort settles
Avoid pressing too firmly when using a massage ball, especially over an area that is already painful or swollen.
If your feet feel particularly sore, it may also be worth postponing high-impact activities such as running until you've fully recovered. Allowing time for recovery is better than pushing through pain and potentially aggravating the area.
When Should You See a Podiatrist?
Occasional tiredness may improve after a period of rest. However, ongoing or recurring foot pain may indicate that more than simple fatigue is involved.
Consider seeking professional assessment if you experience:
- Pain that lasts more than a few days
- Pain returns whenever you spend time walking or standing
- You're limping because of the discomfort
- You experience severe pain when taking your first steps in the morning
- There is significant swelling or redness
- Your ability to carry out everyday activities is affected
Early podiatry assessment can help identify factors contributing to the discomfort. Depending on the cause, this may include reviewing your footwear, walking pattern, foot structure, activity levels and the location of your symptoms.
Obtaining an accurate assessment allows an appropriate treatment plan to begin recovery sooner and helping you return to your usual activities more comfortably.
Final Thoughts
National Day should be memorable for the celebrations and fireworks, not because your feet continue hurting for the rest of the week.
By choosing supportive footwear, stretching before and after your outing, taking regular breaks and paying attention to early warning signs, you can reduce unnecessary strain and enjoy the festivities more comfortably.
If your heel pain, arch pain, or sore feet persist even after the festivities, it's worth having them assessed by a podiatrist. Identifying the cause early can help you recover faster and keep you comfortably on your feet for future celebrations.