Last Updated on October 2, 2023 by Kyle
10 Remedies for Foot Pain
Treating foot pain doesn’t have to be complicated. It can be easier than you think. Take a look at the following 10 Remedies for Foot Pain. Hopefully one of these methods will help with your foot, ankle or Achilles tendon pain.
HOT AND COLD WATER BATHS – Contrast Hydrotherapy
Contrast baths are a form of hot and cold immersion therapy used to soothe sore muscles. Contrast Hydrotherapy reduces swelling, pain and encourages blood flow throughout the feet.
Warm water causes dilatation of blood vessels, which is followed by cold water that produces constriction of blood vessels. Alternating between both hot and cold water pumps stagnant fluid out of the area, reducing inflammation.
Have a seat on the bathtub’s edge and allow warm water to flow over your feet for about 3 minutes. Next, switch the water to a cold temperature which you can tolerate, and continue to allow the water to flow. Cycle between the two temperatures at least six times.
Alternatively, you can get two buckets and fill one with cold water which you can tolerate and fill another bucket with warm water. The same principle applies where you alternate between the cold and warm buckets of water. You may have to refill the buckets if the warm water cools off or if the cool water heats up during the treatment.
ICE
When most people are thinking of easily treating an injury or chronic pain, getting ice on it as soon as possible is usually the first response. Ice therapy is one of the most useful remedies for foot pain. Using ice can quickly reduce pain, inflammation, soreness, and swelling.
Ice is also part of the more commonly know RICE (Rest, Ice, Compression, Elevation) that most people hear about when they injure themselves. There are a couple of ways to provide Ice therapy. You can fill a bucket up with water and ice, or you can apply an ice pack, that is usually kept in the freezer.
If you are using the bucket method, dip your foot into the bucket and leave your foot in the ice bath for no longer than 10 minutes at a time. The same principle applies to the ice pack as well. Apply the ice pack to the foot for no longer than 10 minutes. It is best if you perform several short treatments for the best results.
PUT YOUR FEET UP
You might think, putting your feet up is pretty silly, but sometimes that is exactly what you need to do. Taking time to elevate your feet, will help reduce pressure throughout your feet and legs.
This will help with the reduction of inflammation and swelling. Again this goes along with RICE the elevation piece that is. Just taking the pressure off your feet will allow blood to flow more freely from the feet to the rest of your body.
EPSOM SALT
Now you might be thinking this guy is really grasping at straws here, but not really. Epsom salt has been used for generations to treat different physical ailments.
It isn’t actually salt at all, but a mineral composed of magnesium and sulfate. When added to water the Epsom salt breaks down into magnesium and sulfate which is easily absorbed into the body.
Adding Epsom salt to a bath will allow your body to absorb the compound, which will help reduce pain, swelling, and bruises. Add 2 cups of Epsom salt to a warm bath and soak in the bath for at least 12 minutes.
MASSAGE
Who doesn’t like a good foot massage? If you want to try a massage to reduce foot pain, be sure to focus on the trigger points in the feet. Seek out tender spots in your feet and press on them, while gently stretching. These spots might feel like tight bands of tissue. Using a massage oil will help encourage blood flow, stretch your muscles and increase flexibility.
FISH OIL
Fish oil contains the omega-3 fatty acids Eicosapentatonic acid (EPA) and docosahexaenoic acid (DHA). These particular acids benefit the body by promoting the reduction of inflammation in joints.
Fish Oil , if it consumed daily in a 1 to 3-gram dosage can help reduce the intensity of joint pain symptoms, like stiffness, tenderness, swelling and discomfort. You can consume the fish oil via a pill or simply introducing cold water fish, such as salmon, to your diet. The fats found in these fish oils is important to maintaining healthy cells, and also restoring and supplementing joint tissue.
FOOT STRETCHING
Stretching your feet is the easiest way to release tension and pain in the feet. After being on your feet for a long time, a good stretch can be of great benefit. Stretching regularly will help in the relief of stiffness, aches, and pains. Check out this quick video on how to stretch your feet:
WORKOUT THOSE FEET
It may sound counterintuitive, but to really stop the foot pain, might require working your feet out a little more. The groups of muscles in your feet make up a significant portion of body’s muscles.
It wouldn’t make to much sense to ignore them. Keeping your feet strong can help in the reduction of foot and ankle pain, while improving your foot health, and keeping you active. One great example of the foot exercise is the “Toe Curl”
- Lay a kitchen towel or hand towel on the floor in front of you so the short end is at your feet.
- Put tone foot on the end of the towel, and scrunch your toes so you pull the towel toward you.
- Repeat five times with each foot.
Check out these foot exercises to help work out your feet.
GET SOME NEW SHOES
Now, this might sound like common sense, but you would be surprised about how footwear can affect your foot pain. I am personally guilty of not wanting to get rid of a pair of shoes I really liked, but they hurt my feet.
Now that I have suffered from different types of foot pain, especially plantar fasciitis, I consider my footwear carefully. Good footwear should always provide support, and cushioning, and be stiff enough to keep your feet balanced. If you not sure if you need to replace your shoes, take a look at the sole of the shoe and see if it is worn out. If so you should probably replace them. Shoes should generally be replaced every six months, depending on how often you wear them.
PAIN RELIEF CREAM
Pain relief creams can do wonders for foot pain. Some provide a cooling relief similar to ice, while others provide a little warmth to help soothe aches and pains. Pain relief creams are relatively inexpensive and are portable. That means you can take them with you and treat yourself as the foot pain arrises.
With the correct treatment plan, and maybe a little help from a pain relief cream, you will be back on healthy feet in no time at all. If you are experiencing pain in your feet or ankle and none of the above treatments has helped, then you should make an appointment with your physician.
Other Resources
- Have you tried massaging away your Plantar Fasciitis pain? Read Best Foot Massager for Plantar Fasciitis
- Have you ever used KT Tape? Read KT Tape for Plantar Fasciitis Review. I have personally used KT Tape to help with my own plantar fasciitis and Achilles tendonitis.
- Do you know what a TENS or EMS can do for your pain? Check out TENS or EMS for Ankle Pain
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