Try a warm bath, massage, or stretching to soothe aching feet. You may also want to consider acupuncture or custom shoe inserts.
Figuring out why your feet ache can help prevent discomfort in the future. Foot soreness may be caused by many different factors, such as injury, flat feet or high arches, obesity, overuse, pregnancy, and poorly fitting shoes.
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Verywell / Brianna Gilmartin
Soak Your Feet
A warm bath is one of the best remedies for relaxing sore muscles—including those in your feet. Soak your feet in a basin of warm water or a foot spa for five to 10 minutes to soothe pain.
Stretch
Contracted muscles may spasm, causing pain. Stretching helps relieve the tightness. Research shows that stretching is especially effective for plantar fasciitis, inflammation of the band of tissue that runs from the heel to the ball of the foot causing heel pain.
Here's one stretch to try:
- Sit in a comfortable position and cross your right leg over your left.
- Grasp the toes on your right foot with one hand and bend them and the right ankle upward until you feel a stretch.
- Hold for 10 seconds, then repeat on the opposite foot.
Exercise
Strengthening your ankles, feet, and toes may help relieve some foot pain. To do it, try these simple moves:
- Marble pickup: Sit with your feet on the floor and place 20 marbles on the floor in front of you. Use your toes to pick up one marble at a time and place it in a bowl, repeating until you have picked up all the marbles.
- Ankle alphabet: Sit with one foot raised above the floor. Moving only your ankle, use your foot to "write" each letter of the alphabet in the air, beginning with the big toe. Repeat with the other foot.
- Calf raises: Stand holding the back of a chair for balance and bend one knee so your weight is on one leg. Raise the heel of the foot on the floor, rising up onto the ball of the foot. Lower your heel to the floor and repeat 10 times, then repeat the sequence on the other leg.
Massage
Massaging the plantar fascia (a cord-like band that runs along the length of the foot's arch) is particularly effective at relieving heel aches.
To find the plantar fascia, flex your toes toward the ceiling. You should be able to feel it if you follow the underside of your big toe down through the arch. Use your hands to massage this area.
You can also get the benefits of a foot massage with the help of a golf or tennis ball. Stand or sit with one foot resting on a ball. Push down slightly as you roll your foot forward and back on the ball. Continue for one to two minutes, then repeat on the other foot.
Wear Arch Supports
If you have flat feet or pain in the ball of the foot, consider a full-length arch support. These shoe inserts help decrease the amount of shock, which may lessen pain.
A running specialty shop can tailor a foot support to your specific needs and anatomy. For a custom-made orthotic, see a podiatrist (a healthcare provider who specializes in foot conditions.)
Apply a Pain-Relieving Product
Rubbing a lotion or ointment containing lidocaine on your feet may help ease pain. Lidocaine is a local anesthetic, so it numbs feeling in an affected area. It is available in both prescription and over-the-counter products.
Get New Shoes
Ill-fitting shoes can cause pain. Your shoes should be wide enough and deep enough in the toe box to comfortably let your foot spread out.
Factors like age, weight, and pregnancy can change a person's foot size, so it's smart to periodically get your feet measured. Some health conditions and lifestyle changes also affect feet.
You may need to switch your style or size of footwear if:
- You have a bunion, hammertoe, or other condition that has changed your foot shape.
- A neuroma has formed around a nerve, causing pain.
- You've started a new type of exercise.
- You're on your feet more than you used to be.
Smooth Your Soles
Calluses and corns can put pressure on the bottom of the foot and affect a person's gait, resulting in foot cracking, bleeding, and pain.
To safely remove calluses and corns:
- Soak the affected foot in warm water for 5 to 10 minutes, then pat the foot dry with a towel.
- Use a pumice stone to gently file the corn or callus and remove dead skin.
- Apply lotion or cream to the foot, and continue to moisturize the affected area daily.
Acupuncture
Research suggests that acupuncture may help relieve foot pain. The ancient practice involves inserting very thin needles into specific points on a person's body to stimulate nerves and muscles. To find a licensed practitioner in your area, visit the National Certification Commission for Acupuncture and Oriental Medicine, or ask your primary healthcare provider for a referral.
Wear a Night Splint
If your foot pain is caused by plantar fascitiis, research suggests wearing a night splint may provide some relief. The device holds the foot in a position that stretches the sole, helping prevent the plantar fascia from contracting while you sleep.
When to See a Healthcare Provider
Occasional foot soreness is common, but if your pain worsens, becomes more frequent, or doesn't improve with home remedies, see a healthcare provider.
Some medical conditions can cause foot pain, so your primary care physician might evaluate you for:
- Diabetes or any other condition that causes peripheral neuropathy, which is nerve damage affecting the limbs
- Autoimmune diseases, such as rheumatoid arthritis
- Any condition that causes lower limb swelling, such as heart failure
Summary
You may be able to ease foot pain with warm foot soaks, massage, stretches, or acupuncture. If your shoes are part of the problem, see a professional to make sure the style, size, and support are right for you.
Foot soreness is common, but in some cases, it may indicate a condition such as diabetes or rheumatoid arthritis. If your pain doesn't improve with home remedies or worsens, see a healthcare provider.