What would you like after a long day at work? A warm and relaxing bath, or maybe just some peaceful sleep, could do wonders in such situations. However, what if your job demands you put your best foot forward, literally? It could result in aching feet.
Even though such pain could go away on its own in a few days, you must not ignore it if it gets excruciating. If you wish to relieve yourself from such painful moments in no time, read ahead and learn a few techniques mentioned below. The diversified methods explained can help you eliminate the pain and give you a well-deserved relaxation.
- 1 Foot Pain Causes
- 2 Methods to Cure Aching Feet
- 2.1 Relax and Draw Yourself a Bath
- 2.2 Use Ice
- 2.3 Exercises
- 2.4 Use a Wooden Roller
- 2.5 Change your Shoes
- 2.6 Get Arch Supports
- 2.7 Medications
- 2.8 Night Splints
- 2.9 Try Acupuncture
- 2.10 Get a Foot Massage
- 2.11 The bottom line
Foot Pain Causes
Before we jump into the most effective solution for foot pain, it is crucial to understand its causes so that you could avoid the root originator in the future.
The following are the most common foot pain causes:
The most common cause of foot pain is injury. Undertaking rigorous exercises could put an enormous amount of strain on your ankles and feet. Along with that, a random accident or an ankle twist could also cause injuries, leading to foot pain.
Arthritis or injury to the nerves is another common issue that causes foot pain.
Wearing the wrong type or the wrong size of shoes can cause foot pain. The women will understand the point as they know the repercussions of wearing high heels for hours.
If you end up with a small-sized shoe, it could dig into your feet without giving the required room. This will not only make you uncomfortable, but it will also lead to long-term pain.
Medical conditions play an essential role in deciding the fundamental cause of foot pain. Obesity or being overweight can put extra pressure and stress on the legs and feet, causing pain.
Diabetes causes several severe complications in the feet. Other medical conditions that could possibly be behind your foot pain are bunions, warts, calluses, athlete’s foot, fallen arches, plantar fasciitis, etc.
Methods to Cure Aching Feet
Now that we have covered the possible causes behind foot pain, it is time to get some quick solutions. The following are some of the most effective solutions that could eliminate any foot pain in no time:
Relax and Draw Yourself a Bath
The most basic yet one of the most effective things you could do to relieve some pain and stress is to take a nice and warm bath.
A warm foot bath can go a long way in reducing the swelling and relieving your sore muscles. You can also add Epsom salt for an elevated experience. Besides that, people prefer adding baking soda.
Mix your desired component in warm water and soak your feet for twenty minutes.
However, if you have an inflamed foot, it is best to soak them in cold water before getting a warm foot bath.
If your feet are swollen up, it is best to skip the warm foot bath and use ice packs instead.
This option is preferable for people with some sort of infection and inflammation or suffering from gout or arthritis.
Do not apply the ice directly onto the skin. Instead, wrap it with a small cloth or towel and dab it on the concerned area for 20-25 minutes.
You can also roll a frozen water bottle on the floor while placing it under your concerned foot area. This is an effective technique for people with plantar fasciitis.
The last thing you would want to do while you are experiencing foot pain is to undertake exercises. But specific stretching and strengthening exercises can undoubtedly help in alleviating the pain.
Walking is the most simple yet one of the most effective exercises that could prevent any sore muscles. It helps in loosening up the joints, thereby relieving you from any further pain.
b) Resistance Exercises
Resistant bands can build up strength in your feet. A few of them are Lateral-Band Steps, One and One-Quarter Squats, Single-Leg Stands, Standing Glute Kickbacks, Runner’s Extensions, Squat Jacks, etc.
c) Toe curls
Toe curls is a great stretching exercise that could help your foot muscles.
Place a towel on the floor and place your foot on it while sitting on a chair.
Try to grab the towel with your toes and pull it towards your body.
d) Marble Pickup
Scatter a few marbles on the floor and try to pick them up with your toes. This will allow you to strengthen your ankles and feet.
Use a Wooden Roller
If you wish to relieve any built-up tension from your feet, you can use a wooden roller. It also works to help you with any additional pain or discomfort. As natural wood is more soothing than metal or plastic, you can get pain relief in a few minutes.
Place the wooden roller under your foot and roll them back and forth for ten minutes. Repeat as and when necessary. Even though your feet might feel sore initially, you will see the results eventually.
Change your Shoes
If you wish to punish your feet, you must get a smaller sized pair of shoes every time you go shopping. Wearing the wrong size shoes can make your feet sore and lead to a challenging and painful experience.
Always remember that your shoe fitting should be snug- not too tight and not too loose. If it is too loose, you will not get any ankle or arch support. The shoe will come out while wearing it. On the other hand, tight shoes can make your ankle hurt and muscles sore. It could also lead to joint pain.
Well-fitting shoes are a prerequisite. Replace them once they get worn down. It is futile to wear old and torn shoes. If the midsole is compromised, there will be no shock absorbent, thereby leaving more possibilities of injuries.
If you have hammertoe or bunions, it is best to get shoes that are wide enough to leave more toe room.
Get Arch Supports
A pair of arch supports for your shoes can elevate your walking experience. If you feel soreness in the heel and the ball of your foot, a qualitative pair of arch support can provide the required cushioning.
These are also beneficial for people with flat feet and plantar fasciitis.
Over-the-counter medications can help you with pain and inflammation. There are several medicines like aspirin, ibuprofen, or acetaminophen that target pain and get rid of it. You can consult your doctor or the chemist regarding any side effects.
You will have to take them for a few weeks for complete pain-free results.
Besides taking medicine, you can also invest in a medical ointment that could provide a cooling and soothing effect to your feet.
It is advisable to avoid drinking alcohol while taking such medications.
Night splints are worn to treat plantar fasciitis and Achilles tendinopathy. However, it can also help you relieve some foot pain.
The splint holds the entire of foot along with the toes in a pointed position. You can wear this to correct any condition. It will also help you eliminate any pain.
Acupuncture is a relevant Chinese medicine practice that is known to relieve foot pain. If you are unaware of it, you can undoubtedly contact a professional.
Get a Foot Massage
A relaxing day at the spa can help you eliminate any tension and/or pain in your feet. Foot massages can not only be mentally comfortable, but they can also get rid of any pain in your feet.
Dealing with foot pain can be troublesome, but we hope that the pointers mentioned above and solutions can help you with it. If the pain persists, we suggest seeking professional help as it could also be caused due to an underlying issue.
Brandon R. Katz is a registered professional nurse who has been instrumental in providing us with an informed opinion on the medical aspects of footwear. He graduated from NYU Rory Meyers College of Nursing with a Bachelor of Science in Nursing (BSN) and currently provides his services at a non-federal long-term care hospital in Brooklyn, NY.
Brandon proves to be the champion in the group of expert writers with his in-depth knowledge in foot health, how to take care of it adequately, and what shoes, socks, or insoles will be supreme for you. He has previously worked with hospitals where he has foreseen both inpatient and outpatient departments and has been a practicing nurse since 2009.
Brandon hails from Jersey City, NY, and has a loving family of four with a small popper called Rozo. His decision to become a nurse arises from the desire to be in the position of helping and rehabilitating people.