Work issues

I work 46 hours a week, 4 11.5 hour shifts, 3 of those are always in a row, and I'm finding it very hard! I want to drop down to 3 days a week, but I don't want it to be in a row! I work in a care home, as a chef,lots of lifting and constantly on my feet, I've just received my risk assessment and it ONLY covers care staff,not kitchen staff! I've had enough of it and I'm not sure what's the right thing to do anymore :(