Foot pain can have many causes – arthritis being the most common. You can also experience foot pain after an injury or overuse of muscles, bones, and joints. Fortunately, there are many things you can do to relieve foot pain at home. Try out these home remedies to relieve your foot pain today.
It’s best to consult with an orthopedic physician if you are experiencing prolonged foot pain.
Exercise Your Feet
If you don’t move your feet around much, they can develop aches and pains. To alleviate foot pain caused by inactivity, do stretches to improve flexibility and prevent cramping. The best time to do this is after you soak your feet in warm water. Try these stretches:
- Pointing and flexing your feet
- Rotating your ankles
- Spreading your toes apart
- Rolling your foot on a ball
You can also do exercises to improve the strength of your feet. Walking regularly can contribute to keeping your feet strong and healthy. You can also try these exercises at home:
- Shifting your weight from your heels to your toes multiple times while standing
- Toe curls
- Lifting small objects by picking them up with your toes
For mild cases of foot pain, these gentle stretches and exercises should be doable and beneficial. If you find that you can’t perform these movements, consult with an orthopedic doctor for your foot pain as soon as possible.
Place A Cold Pack On Your Feet
Using a cold pack can help alleviate foot pain. You can also use homemade ice wrapped in a towel in place of a cold pack. This method effectively relieves pain caused by:
Keep in mind not to apply the ice directly to your skin’s surface. Apply the cold pack to the painful areas of your feet for around 15 to 20 minutes at a time.
Rest Your Feet In Warm Water
Warm water works best for relieving soreness and pain. Rest your sore, painful, and tired feet in a container of warm water for 5 to 10 minutes.
You can add Epsom salts in the water to add a soothing effect. Mix one to two tablespoons of this salt per gallon of water. Remember to keep the water warm, not hot.
Give Your Feet A Massage
Another thing you can try to ease your foot pain is to massage them. Apply lotion or oil on the soles of your feet and apply gentle pressure with your thumb. Target the plantar fascia, which is the tissue running from the ball of the foot to the heel.
Your plantar fascia gives form and support to your arch. When you walk, it absorbs shock and pressure. Inflammation of this tissue is often an underlying cause of foot pain and soreness. An orthopedic specialist can teach you many methods of massaging your feet. In the meantime, you can try:
- Working your thumbs in circular motions
- Pressing your knuckle at the base of the ball of your foot, then pushing toward the heel
Change Your Shoes
One of the most effective and simple home remedies for soothing foot pain is choosing the proper footwear. Trade your trendy but uncomfortable shoes for footwear that supports your feet well. Switching to shoes with stiffer, thicker soles and arch cradling can help.
Excess wear-and-tear of shoes can also contribute to foot pain. Shoes with worn-out soles cannot absorb pressure from walking or running. Buying a new pair of shoes is an investment for your foot health.
Most importantly, wear the correct shoe size. Doing this can help your feet breathe and relax. The correct shoe size also means your shoes provide appropriate support for your soles and heels. You may need specialized shoes as part of treatment for chronic foot pain. Also, ask an orthopedic doctor about orthotics.
Foot Pain Treatment In Dover, NJ
Along with trying these home remedies, consult with an orthopedic doctor about your foot pain. We use our feet every day, so it pays to invest in their health.
If you’ve been enduring foot pain and soreness for quite some time, now is the time to visit an orthopedic clinic. In Dover, NJ, look no further than the Orthopedic Associates of West Jersey. We aim to provide individualized care for every patient. While we push for conservative interventions for orthopedic issues, we also have the expertise to perform surgery, if necessary.
To learn more about our services, you can reach our clinic at (973) 989-0888. You may also book an appointment online.