Your feet perform numerous tasks. Whether you’re walking, standing for extended periods of time, or exercising, your feet generally work long hours. At home, there are numerous ways to ease sore, tired feet. By and large, a mixture of efforts will aid in the rejuvenation of your feet.
Over time, these ten treatments may provide relief for your sore feet. Attempting more than one of these tips at a time may help alleviate your foot discomfort more quickly than attempting only one at a time.
Home Remedies To Relieve Sore Feet
1. Warm Foot Bath
Having a warm foot bath could be the answer to your foot problem. Sore muscles can be soothed and swelling in the feet reduced by using Epsom salts in a foot bath. Your feet may be tired or swollen after a long day at work, using baking soda may actually not be the best option as it is more effective with skin-related issues rather than pain or discomfort.
You can make an Epsom foot bath by adding one cup of Epsom salts to a tub of warm water. Soak your feet in this mixture for around twenty minutes for relief.
2. Stretching Exercises
You might try some stretching activities to alleviate your sore feet. You might focus on a particular portion of your foot, such as your toes or heel, or you can perform many stretches to work on your entire foot. These exercises might help you avoid cramping and increase your flexibility.
3. Strengthening Exercises
Maintaining flexible and strong feet is critical for avoiding foot pain. Walking daily is the most effective technique to maintain your feet limber and healthy. Avoid a sedentary lifestyle. A pedometer may be a useful tool for ensuring that you walk enough and keep your feet active.
You can also incorporate resistance workouts into your routine to help strengthen your feet and avoid future discomfort. To strengthen your feet, you can use resistance bands or weights. Even your own body weight can be beneficial when it comes to resistance training.
4. Feet Massage
Massage your own feet to alleviate discomfort and promote circulation. Rub and massage the bottoms of your feet while seated in a comfy chair. Massage your toes by pulling apart and bending them. Using lotion or oil can help lubricate the skin, which makes massaging the foot easier.
If you roll a product like a foot roller (which is a textured cylinder) on the floor with your feet, it may also assist massage the foot.
5. Use of Arch Supports
Arch supports, or orthotics can help maintain the stability of your feet while standing or walking, thereby alleviating pain. These are available in stores or can be custom-made for you by a doctor. Both have been demonstrated to be useful in alleviating rearfoot discomfort and enhancing overall foot function.
6. Change Your Shoes
Your footwear may be to blame for your foot pain. Wearing shoes over their expiration date, wearing the incorrect shoe style, or wearing the incorrect shoe size can all affect the health of your feet.
Consider investing in new, properly fitting shoes to alleviate your sore feet. Shoes with appropriate arches can breathe fresh life into your feet. Additionally, wear shoes that are appropriate for the activity you’re participating in. For instance, when exercising, wear sneakers.
7. Apply Ice to Feet
Icing your feet can help alleviate the inflammation that contributes to discomfort. Fill a small bag with ice or roll your feet on a frozen water bottle to provide ice to sore feet. Ice the affected area for 5 to 15 minutes many times a day to assist in the reduction of inflammation.
8. Use of Pain Relievers
Medications such as acetaminophen can be used to treat pain, while nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen sodium can be used to treat both pain and inflammation.
It may be beneficial to consult a physician to determine how long you may safely take one of these medications without experiencing negative effects.
9. Apply Topical Pain Relievers
You may obtain relief from foot discomfort by putting a medication topically to your foot. Certain over-the-counter treatments provide cooling and pain-relieving feelings. Several of these drugs contain menthol, eucalyptus, and turpentine as active components. Others contain salicylates or substance P, which acts as an analgesic.
10. Use of Night Splints
You might be able to alleviate foot discomfort as you sleep. Night splints secure your feet overnight, preventing you from sleeping with your feet pointed, which can cause foot pain.