7 Simple Tips to Relieve Foot Pain

Relieve Foot Pain

According to the American Academy of Orthopedic Surgeons, approximately 75% of Americans experience foot pain at some point. (1)

While there are many possible causes of foot pain, such as arthritis, bunions, and plantar fasciitis, oftentimes, the pain can be relieved with simple at-home treatments.

I’ll go over some simple tips that you can follow to help reduce foot pain, such as wearing the right shoes, stretching your feet regularly, massaging your feet, and more.

I’ll also provide a few exercises that you can do at home to help alleviate foot pain.

Here are seven simple tips to relieve foot pain:

7 Simple Tips to Relieve Foot Pain

1. Wear the right shoes

Wearing shoes that fit well and provide support can help reduce foot pain.

Avoid high heels and tight shoes, as these can put unnecessary strain on your feet.

2. Stretch your feet regularly

Stretching your feet helps to keep them flexible and can reduce pain.

You can try some simple foot stretches, such as:

  • Towel stretch: Sit on the floor with your legs extended in front of you. Row a towel around the ball of your foot and hold each end of the towel. Gently pull the towel towards you to stretch the front of your foot. Hold for 30 seconds and repeat 3 times. (2)
  • Calf stretch: Put your hands on a wall and step back with one leg. Keeping your heel on the ground, lean into the wall until you feel a stretch in your calf.
  • Toe stretch: Sit in a chair with your legs extended in front of you. Grab your big toe and pull it towards you. You should feel a stretch in the arch of your foot. Hold for 30 seconds and repeat 3 times.

3. Ice your feet after a long day

Ice can help to reduce inflammation and pain.

Apply ice for 15-20 minutes at a time, several times a day.

4. Massage your feet regularly

Massaging your feet can help to reduce pain and improve circulation.

Use a tennis ball or foam roller to massage the bottom of your feet.

You can do this standing or sitting.

5. Soak your feet in a warm bath

Soaking your feet in a warm bath can help to relax them and reduce pain.

Add some Epsom salts to the water to help reduce inflammation.

6. Exercises for foot pain

There are several exercises that can help to reduce foot pain. 

  • Ankle circles: Sit with your legs out in front of you and make small circles with your ankles.
  • Heel raises: Slowly raise your heels off the ground while standing and then lower them back down.
  • Toe raises: Slowly raise your toes off the ground while keeping your heels on the ground. Hold for five seconds, and then lower your toes back to the ground. 
  • Roll up a towel on the floor: Place a towel on the floor and place the sole of your foot on and use your toes to roll the towel up. This exercise helps to stretch and strengthen your toes.

7. Use arch supports

If you have flat feet or high arches, arch supports can help to take the pressure off of your feet and reduce pain.

Try over-the-counter arch support or talk to your doctor about custom orthotics.

If you are experiencing foot pain, try these simple tips to relieve it.

If the pain persists, consult with a doctor or podiatrist.

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