Our feet are subjected to a lot of stress every day. They carry all the weight of the body and support us in whatever activity we decide to do, whether it is a walk in the park or any type of physical activity. However, feet have their limitations and often get sore, so it's important to know some good ways to relieve foot pain and get them back in top shape!
Steps
Method 1 of 5: Making Lifestyle Changes
Step 1. Buy shoes that fit well
Too often, people buy shoes that don't fit their feet. They prefer trendy models rather than convenience and comfort. A good pair of shoes improves practically any type of foot problem. Look for shoes that:
- Have space in the toe area (at the tip).
- Do not slip. The foot must not slip into the shoe.
- They are large in size. The foot must not protrude beyond the edges of the shoe.
- They are fine when you try them on in the store. Don't buy shoes that are too small in the belief that they will "get bigger" over time.
- Also remember to buy them in the afternoon or evening, when your feet tend to be slightly swollen.
Step 2. Think about the needs of your feet when buying shoes
Each foot type requires a different type of shoe.
- For example, if you have a high arch, your feet tend to be stiffer. Padded shoes help absorb the push from the ground. Flat feet are less rigid, but also less stable, so they need shoes that control excess movement.
- To find out what kind of feet you have, wet them and step on a concrete floor or piece of paper. If you have a high arch, the contour of the foot will appear very narrow and with crescent-shaped curves. If the outline is even, you probably have flat feet.
Step 3. Wear the right shoes for the activity you need to do
Wear the right shoes based on what you need to do. Using the wrong type of shoes you can encounter several problems, including knee tendonitis, chronic foot pain, heel spurs, and stress fractures. Therefore, it is important to choose the right shoes especially when you have to do gymnastics.
- Many sports involve repetitive movements that require special support and cushioning. You certainly won't play basketball in heels. Likewise, don't rely on an old pair of sneakers if you have to go climbing or hiking.
- Spend the extra money if you need to buy a pair of shoes for a particular activity. Buying wisely will save you and your feet a lot of pain.
Step 4. Lift your feet often
If you have to stand a long time, take frequent breaks to relieve the pain.
- Whenever you can, lift your feet at a 45 degree angle with the rest of your body and relax for 10-15 minutes.
- By holding them up, you will get the blood flowing and reduce swelling.
Step 5. Leave them to rest
The rest will allow the tissues to recover, preventing any further stress in the affected area.
- Use crutches if you have difficulty balancing weight on your feet.
- Appropriate use of commercially available ankle and foot supports can provide you with rest, comfort and support in the affected area.
Step 6. Take some pain reliever
Take over-the-counter pain relievers, such as 200 mg of ibuprofen every 6 hours. Pain relievers will help relieve the pain you are suffering from.
Step 7. Trim your toenails
Ingrown toenails can be hereditary, but shortening them inappropriately can make the problem worse. Therefore, cut them straight and only at the end of the tip, then file the corners to remove any sharp edges that could damage the surrounding skin.
Step 8. Ice your feet after a long day
A clever way to cool your feet after a long, hard day is to use ice wrapped in a cloth. You will feel wonderful, as both swelling and inflammation will decrease. Apply ice for 15 minutes 3 times a day.
Method 2 of 5: Massage the Feet
Step 1. Rub the oil on your feet
Apply a couple of drops of olive oil (or whatever you prefer) to your feet and ankles. You can warm it up a little so that it's lukewarm - but not super hot - as the heat will help relieve muscle stress.
Step 2. Apply light pressure with your thumbs
Using your thumbs, apply gentle pressure to your feet in slow circular motions, from the toes to the heel.
Step 3. Apply pressure to the "plantar fascia" as well
The plantar fascia is essentially the arch of the foot. You can feel it more noticeably when you stretch your toes upward.
Step 4. Consider using a foot roller
They are commercially available and very simple to use.
- As the name suggests, it is sufficient to slide the roller on the sole of the foot, after performing the massage. This will help dilate the blood vessels in the foot, ensuring a good blood supply to the lower extremities.
- This means that the oxygen and nutrients in the blood will reach the feet faster, ultimately resulting in faster benefit.
Method 3 of 5: Practice the Foot Exercises
Step 1. Know the benefits of foot exercises
Your doctor or physical therapist can recommend exercises to increase the strength and stability of aching feet and correct muscle balance.
- Exercises to increase flexibility maintain or improve muscle extension. Flexibility helps make them stronger and less exposed to injury.
- Walking in shoes that have good support and effective cushioning is great exercise for the feet. In addition, there are also other exercises they can benefit from. Try the ones described in the steps below.
Step 2. Try to move a golf ball
Sit down without your shoes, put your foot on a golf ball and move it (don't stand still) by applying pressure with your foot. Repeat with the other foot.
Step 3. Try pouring some beans on the ground
Spread some beans or marbles on the floor and try to catch them with your toes.
Step 4. Do exercises that involve circular and stretching movements
Sit in a chair with one foot raised in front of you and make four or five small circles in the air in either direction.
Then stretch your toes as hard as you can, then stretch your leg towards you. Repeat 6 times with each foot
Method 4 of 5: Take a Foot Bath to Relieve Pain
Step 1. Try the hot and cold foot bath
The hot-cold effect can be effective in relieving foot pain. Hot treatment promotes blood circulation, while cold treatment reduces inflammation.
- Fill one container with cold water and another with hot water, but not too much. Sit in a comfortable chair, soak your feet in hot water for three minutes, and then do the same with cold water for at least 10 seconds or up to a minute. Repeat this two or three times and finish with a cold foot bath.
- An alternative is to apply a hot and cold pack alternately for 10 minutes to reduce pain.
Step 2. Try the vinegar foot bath
Vinegar is used in various treatments and can help relieve foot pain due to sprains or strains, as it reduces inflammation.
Fill a basin with hot water, then add two tablespoons of vinegar. Soak your feet for about 20 minutes
Step 3. Take a foot bath with Epsom salts
Epsom salts can help soothe foot pain, giving immediate relief. The combination of heat and Epsom salts, which are made up mostly of magnesium, works well for relaxing the feet and relieving pain.
- Pour 2-3 tablespoons of Epsom salts into a tub of hot water.
- Soak your feet for 10-15 minutes.
- Salts can dry out the skin on your feet, so apply some moisturizer after the foot bath.
Method 5 of 5: Know the Risk Factors
Step 1. Understand that obesity can lead to sore feet
Obesity has become a major issue in today's world. The excessive weight, typical of an obese person, not only leads to an increased risk of heart disease and diabetes, but also substantially weighs on the feet and knee joints, making the former suffer very easily.
Step 2. Know that pregnancy can lead to foot pain
As mentioned above, the excessive weight achieved in pregnancy adds stress to the lower extremities, making them suffer. So, get plenty of rest and keep your feet elevated as much as you can if you are pregnant.
Step 3. Look for any abnormalities of the feet
Sometimes, people may develop abnormalities in the shape of their feet from birth, such as flat feet, excessively arched feet, and arthritis.
- Normally, the feet have an arch that helps maintain and distribute stress and pressure across the toes and the rest of the foot. However, in some patients the arch may be too small (flat foot) or too high.
- Due to the problems in this balance, the stress of the feet is accentuated, which become sore.
Step 4. Realize that the wrong footwear can hurt your feet
If the footwear doesn't have a good insole or if it disturbs the normal balance of the feet (as in the case of high heels), the feet are likely to sore quite easily.
Also, shoes that are too tight or too big cause pain. They are very likely to increase pressure against the foot (in the case of tight shoes) or accentuate a balance problem
Step 5. Know that when you use your feet too much, you run the risk of weakening them
Standing up or doing any activity - such as running, jogging, cycling, etc. - for a long time strains the muscles in the feet, causing pain.
