Foot pain is a common problem that many of us experience frequently. Fortunately, not all types of foot pain require medical treatment. Many cases of foot pain can be treated and avoided using easy, at-home tips.
If you are experiencing foot pain, try these tips to get some much-needed relief.
Put Your Feet Up
One of the best poses in yoga for relieving pain and reducing swelling in the feet is the waterfall pose. It sounds fancy, but all you have to do is put your feet up to create an L shape from your toes to your head. To make this pose easier, you can also do it with your legs against a wall. It helps to have a pillow under your tailbone to support your hips.
In addition to easing your foot pain, maintaining this position for around 10 minutes at a time can help relieve stress and anxiety. Furthermore, the waterfall pose gently stretches the back of your legs, alleviating tight muscles. If you feel your legs getting numb, simply pull your knees into your chest.
So, what if you can’t do the waterfall pose? You can put your feet up on a stool while seated.
Massage Your Feet
One easy way to alleviate your foot pain is by massaging your feet. If you have the time and it’s safe to go out, you can opt for a professional foot massage. If not, you can also easily do this at home.
You can start your massage with some warm-up twists. To perform a warm-up twist, place your palms on the sides of your foot. Then, gently pull one side forward while pushing the other side back. You can also try bending your toes back and forth while gently adding pressure.
Look for more simple techniques online and see which ones work for your foot pain. Remember to stop if any of these movements further your pain. Also, seek an orthopedist’s advice on how to massage your feet properly.
Exercise Your Feet
One factor that can cause foot pain is tightness. Thus, it would be beneficial for you to stretch and exercise your feet to reduce soreness.
You can try simple stretches such as stretching your toes upwards, downwards, and sidewards. You can also pull your toes towards your ankles and hold this position for about 10 seconds. Another great foot stretch for pain relief is the golf ball roll. All you have to do is roll the sole of your foot onto a small, hard ball on the floor. You can adjust your pressure depending on what you find comfortable.
In addition to stretching, you can also perform strengthening exercises to prevent further injury and soreness in the future. You may try picking up marbles with your toes to improve strength. For flexibility and mobility, you can raise, point, and curl your toes.
Opt For Supportive Shoes
It’s all right to wear flip-flops or dress it up in high-heeled shoes once in a while. However, these types of footwear do not sufficiently support your feet. When worn for extended periods, they can wear out your feet and mess with the alignment of your bones. Over time, they can even negatively affect the joints and muscles connected to your feet, such as your hips and knees.
So, shelve the dressy and painful shoes and save them for special occasions or trips to the beach only. For everyday use, make sure you’re wearing comfortable footwear. These shoes should be just the right size and allow enough room for your feet to breathe. Also, choose footwear with the appropriate arch and heel suppwort for you.
If you have a foot condition such as plantar fasciitis or bunions, you can ask for help from an orthopedic specialist. They can recommend orthotics to support your feet and relieve your foot pain.
Consult With An Orthopedist in Dover, NJ
There’s a wide range of home remedies you can do to reduce the soreness of your feet. If none of these methods work for you, it may be time for you to consult with an orthopedic specialist. They can pinpoint if your foot pain is due to a disease or injury and guide you through the next steps for recovery.
For trusted, excellent orthopedists, visit the Orthopedic Associates of West Jersey today! Our doctors provide the best quality care that is sure to get you back on your feet in no time.
Don’t hesitate to give us a call at (973) 989-0888 for any inquiries or to set up an appointment. You can also schedule a consultation through our online request form. We look forward to serving you!