How To Relieve Foot Pain At Home

How To Relieve Foot Pain At Home

Foot pain is not a normal part of our lives. Pain is our body’s way of saying, “Help, something is wrong!”

We don’t think about our feet at all… not until we develop some foot pain and then that’s the only thing we can think about.

Most issues with foot pain can be solved at home with just a few simple changes to your lifestyle and habits (but this should not be a substitute for visiting a medical professional and receiving proper advice.)

Holding Ice Pack On Foot

While you’re waiting for your medical appointment to roll around, you’ve got some time to spare so why not try out some of these home remedies and see which ones can relieve your foot pain.

Ice Pack To The Area

Ice can help to numb the area so you don’t feel the pain. It also helps to reduce the swelling.

Place the ice pack in the towel and over the painful area for 10 to 15 minutes. Don’t leave the icepack on for too long otherwise you can damage the skin.

Wear Proper Fitting Shoes

Shoes that fit you properly will provide good support for you arch and your heel. Without the proper support and stability, then your feet may not be as effective at shock absorption and extra stress and pressure may be placed on sensitive areas of your feet.

Try to find shoes that have good cushioning and shock absorbing soles. This will help to reduce the impact of your feet against the ground.

Avoid high heels as these are just disasters waiting to happen – it won’t be long before you experience pain in the ball of your foot.

Don’t walk around barefoot, even if it’s in your own home. This is because you don’t have any support for your foot at all, increasing the risk of injury.

Walk And Exercise

While your feet may be extremely painful, exercise is one of the best things you can do for your feet. Resting is beneficial for the initial severe pain period but afterwards you need to get back on your feet and get those muscles working.

Senior Couple Walking

Stronger muscles will reduce the chances of you re-injuring your feet. Besides, you can’t spend your whole life lying down so it’s best to get started on strengthening your feet as soon as you can.

When standing for long periods of time (such as at work), this can cause your feet to become sore too. Some tips you can try to help with long periods of standing include:

  • Walking on the spot
  • Change your stance periodically
  • Give your feet a good shake every once in a while, or just draw some circles in the air with your feet using your ankles to loosen up some stiff joints.

Stretch Your Muscles

A common source of foot pain is due to plantar fasciitis. This occurs due to the plantar fascia (a band of fibrous tissue connecting the heel to the toes) develops a lot of tears and inflammation, resulting in stabbing pain along the bottom of your foot and at the heel.

Plantar fasciitis and other conditions can be caused by tight muscles and tendons. By stretching your muscles, you can improve their flexibility and function, reducing the amount of stress they place on your feet.

In the case of plantar fasciitis, it can be caused by a tight Achilles tendon. You can stretch the Achilles tendon by performing a normal calf stretch:

  • Place your hands on the wall
  • ​Move your right leg in front of your left leg
  • Bend your right leg while keeping your left leg straight with the heel on the floor
  • Switch sides and repeat

Foot Massage

Massaging your feet helps to improve blood circulation to the area, soothe your muscles and reduce the tension. This can in turn help to reduce your foot pain.

Foot Massage With Hands

You can buy massaging devices and roll these over your feet. If you have access to a golf ball, these work just as well since they’re quite solid. It hurts at first to roll your feet over these objects but that’s because your muscles are very strained. Alternatively, you can massage your own feet.

  • Rest your foot over your other thigh
  • Pour some skin lotion or oil and massage it gently into your whole foot
  • You can perform a deeper massage by kneading the bottom of your foot with your knuckles

Wear Orthotics

Slipping some orthotics into your shoes can help to provide better arch support for flat feet. This allows the arch of your foot to compress properly when you walk and absorb the shock efficiently, thus reducing the pain in your foot.

Hot And Cold Water Treatment

Water treatments are a cheap and easy way to provide relief from foot pain, all you need is a bucket and some water. The most effective one is the hot and cold water treatment.

Dip your feet into the cold water for about a minute. Then put your feet into water as hot as you can bear it for about 30 seconds. Repeat this process 2 or 3 times.

The hot water promotes blood flow to your feet while the cold water reduces inflammation.

An alternative to using buckets or tubs of hot and cold water is to roll your feet alternately on a heat pad and an ice pack for 15 minutes.

Essential Oils

Soaking your feet in a nice, warm bucket of essential oils is calm and soothing and can help to relax your sore foot.

Lavander Oil

Add 4 drops each of eucalyptus oil and rosemary oil with 2 drops of peppermint oil. Soak your feet for 10 minutes.


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