How To Relieve Pain Feet With Natural Home Remedies
Your feet do a lot of work. Whether walking around, standing for long stretches of time, or exercising, your feet are generally putting in long hours. There are many ways to soothe sore, tired feet at home. Generally, a combination of efforts will help rejuvenate your feet.
These ten methods may relieve your sore feet over time. Trying more than one of these recommendations may help ease your foot pain faster than just doing one at a time.
Boost Circulation with a Foot Bath
A warm foot bath may be just the ticket to alleviating foot pain. Adding Epsom salts to a foot bath can relieve your sore muscles and can even reduce swelling in your feet. You may be tempted to try other products in your foot soak like baking soda, but this ingredient is more likely to target skin-related conditions than soreness or swelling.
For a refreshing and stimulating treat for the feet, fill one basin with cold water and another with water as hot as you can comfortably stand. Sit in a comfortable chair, and place your feet in the cold water. After 5 minutes, switch to the hot water. Repeat. This “hydromassage” alternately dilates and constricts blood vessels in your feet, boosting circulation.
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.
Rub Out the Pain
In health-food stores, you can buy a roller specially designed to massage the soles of the feet. Or you can simply roll your bare foot over a tennis ball, golf ball, or rolling pin for several minutes. You can also massage them by hand with one of the following two homemade oils:
- 3 drops clove oil and 3 tablespoons (45 mL) sesame oil
- 3 drops lavender oil, 1 drop chamomile oil and 1 drop geranium oil mixed in 2 teaspoons (10 mL) olive oil
Do some stretches
You can also try some stretching exercises to help your sore feet. You can target one area of your foot like your toes or heel, or you can engage in several stretches to target your entire foot. These exercises can prevent cramping and promote flexibility:
- Repeat this toe exercise ten times: Flex your toes, point them, and then curl them for a handful of seconds.
- Warm up your feet by sitting down and extending your legs. Move your toes around. Point your toes toward your body and away from it. Move your ankles in a circle in both clockwise and counterclockwise directions.
- Continue to stretch your feet by shifting your weight from your heels to your toes by taking turns lifting the front and back of your feet off the ground while in a standing position.
Rid the Ache
Scatter a few pencils on the floor, and pick them up with your toes. This little exercise helps relieve foot ache.
Practice strengthening exercises
Keeping your feet flexible and strong are keys to avoiding foot pain. Walking regularly for exercise is actually the best way to keep your feet limber and healthy. Avoid engaging in a lifestyle that is too sedentary. A pedometer may be a way to make sure you’re walking enough and keeping your feet active.
You can also try resistance exercises to strengthen your feet and prevent future soreness. You can use resistance bands or weights to build strength in your feet. Even your own body weight can serve you in resistance training.
Stretch the Toes
Wrap a thick rubber band around all the toes on one foot. Spread your toes and hold the stretch for five seconds. Repeat 10 times to relieve shoe-bound feet. Learn why it’s important to stretch properly.
Get a foot massage
You can massage your own feet to help soreness and improve circulation. Sit down in a comfortable chair and rub and knead the bottoms of your feet. Pull apart and bend your toes to massage them. Using lotion or oil can help lubricate your skin, making it easier to massage the foot.
Products like foot rollers, may also help massage the foot if you roll it on the floor with your feet.
Tend to the Tissue
Heel pain, especially in the morning, may signal plantar fasciitis, an inflammation of the tough band of tissue that connects your heel bone to the base of your toes. To get relief, stretch the Achilles tendon. Stand about one metre from a wall. Place your hands on the wall, and move your right leg forward, knee bent. Keep your left leg straight, with your heel on the floor. You should feel a gentle stretch in your heel and foot arch. Hold for 10 seconds, then switch sides and repeat.
Buy arch supports
Arch supports, or orthotics, can keep your feet stable while standing or walking, eliminating pain. You can purchase these at the store or have them custom made for you by a doctor. Both have shown to be effective in eliminating rear foot pain and improving overall foot functioning.
Heal the Heel
Apply an ice pack to the sore heel for about 20 minutes three times a day.
Switch your shoes
Your shoes could be the culprit for your foot pain. Wearing shoes beyond their life span, the wrong style of shoe, or an incorrect shoe size can impact the health of your feet.
Keep in mind:
- Your sneakers may wear out after 400 or 500 miles and no longer provide the support you need.
- High heels and shoes without proper arches or support (like flip-flops) can damage your feet.
- Your feet can change in size during your lifetime (even when you’re an adult) because they can spread out over time.
Consider purchasing new, well-fitting shoes to help your aching feet. Shoes that provide proper arches can give your feet new life. Also, wear shoes that work for whatever activity you’re engaging in. For example, wear sneakers when exercising.