8 Ways to Relieve Painful Feet
According to two podiatrists and orthopedic surgeons.
hen your feet hurt, you can feel sad: tired, crazy, and uncomfortable. Many lifestyle habits can cause foot pain, which includes standing all day, exercising, and choosing shoes.1 Bruce Pinker, DPM, a podiatrist and an ankle specialist, explains: “Pain often occurs in football and in the team. heel area. "He adds that two conditions, metatarsalgia bursitis and plantar fasciitis, both of which involve inflammation of the muscles and nerves, are more common. flops or flats," Pinker said. Although there are many things you can do at home to relieve sore feet, there comes a time when medical advice.
"If the pain does not resolve after three days of stretching and immersion, one should seek the attention of a podiatrist," explains Pinker. "The feet should not be injured, and pain may be a sign of a serious condition, such as a fracture or fracture of the bone, ligament sprain, tendon strain, or tumor bone." In addition, any dizziness or numbness, pain that keeps you awake at night, or pain that causes you to limp may require medical attention.
If so, the discomfort of the foot is a low but chronic condition, there are a few things you can do to feel better immediately. In the past, podiatrists and orthopedic surgeons recommended home remedies for sore feet.
01
Dip Your Feet in Epsom Salts
A tried and true home remedy is a warm dip in the salt of Epsom.3
According to Lee, there is no evidence that Epsom salt, which adds magnesium and sulfate to the water, works better than warm water alone. However, he says Epsom salt makes bath water feel "soft," which can be very pleasant.
02
Try the Quick Contrast Bath
Yoo suggests a different quick bath— “five minutes hot water, five minutes cold water, five minutes hot water” —to give relief to sore feet.4 feet, ”he says, which can cure discomfort and alleviate pain.
03
Stretch The Feet And Toes
Stretching the feet and toes is important in relieving sore feet and improving health, for, according to Pinker, “foot pain is often a symptom of inflammation.” 5 Pinker advises you to stretch your feet and toes very early in the morning, and part of your warm-up routine before exercise.
Yoo says you should always stretch your legs with a small blow, all day. "The ankle-foot-toe movement works to prevent painful feet. Throughout the day, I will take a few minutes to stretch my toes on all sides and move my ankle and foot in all directions," he says. "This usually reduces the incidence of pain or stiffness in my feet. I also remove my shoes when I do these exercises to give my feet and toes a chance to breathe!"
When it comes to breaking your toes, Lee describes everything you do to release "nitrogen built up from the joints." He says it is not dangerous, especially if the toes are exposed when stretched. While adding that some patients swear it makes them feel better, Lee advises you to turn your foot down for deep relief.
04
Stretch Calves and Ropes
In addition to stretching your feet and toes, it is important to focus on other parts of your body to reduce foot pain. "In physical therapy," explains Lee, "we never focus on the foot, as the pain is not unique." He says that the calf has three distinct muscles (gastrocnemius, soleus, and plantaris) and its aponeuroses form the Achilles tendon. "When the vein is tight, the foot hurts," he says.6 In addition, he recommends that people give the hamstrings a good stretch, because, "everything is connected."
05
Use Foot Roller
The foot rollers are very effective in relieving foot pain, as they both stretch and massage the muscles in the feet at the same time.7 They are especially good "if you are prone to a diagnosis like plantar fasciitis," says Yoo. However, there are other guidelines for foot rotation to increase your efficiency and prevent further discomfort. "The key is freedom in their use," he said. "Start with three to five minutes while using light pressure, and gradually work your way up to increased pressure (using more weight). Using your toes actively while wrapping is even more effective. health professional. "
If you do not have a foot roller, Pinker suggests "rolling a foot over a 20-ounce frozen water bottle or tennis ball."
06
Rubbing Yourself With a Massage Therapist
If professional foot massage or reflexology is not an option at the moment, massage is a different option.8 Massage guns are very popular, as they bring a lot of pressure and allow you to combine emotions. Lee suggests starting with a very low point and flathead (unlike a bullet head, which offers even more in-depth massage). Work your way up to the highest settings. "If it hurts," he said, "you do it wrong."
07
Wear pressure boots or socks
Pressure socks and boots can really work to deal with swelling in your feet and ankles.9 "I personally use Normatec pressure boots, especially on days when I walk all day from work or running. and your feet will ache because of the force of gravity during the day, ”
08
Use Insoletable Insole
Lee says using an over-the-counter insole can be effective in relieving “fatigue in the arches.” 10 Not only does the foot have many arches, but each person's condition is different. To increase comfort, buy shoes to support the type of arch you have: low, medium, or high.