The Best Home Remedies for Foot Pain
Foot pain can be caused by a number of issues. Our feet act as shock absorbers when we stand or walk, taking on the pressure of 1.2 times our body weight every time we take a step. With that in mind, it’s no surprise that our feet can be very susceptible to pain and swelling; they are under a lot of pressure. Certain factors can increase the risk of experiencing pain and swelling in the feet, including being overweight or obese, having an abnormal gait, having flat feet, wearing ill-fitting, unsupportive or worn shoes, and pre-existing health conditions such as arthritis. The good news is that no matter why you are experiencing pain in your feet, there are several home remedies that can have an immediate and lasting effect in providing relief and comfort.
The Best Home Remedies for Foot Pain and Home Remedies for Leg Palm Pain
- Foot soak: Soaking your feet in water can provide instant relief. Use warm water in a bathtub or foot spa for 15-20 minutes to relax your feet and reduce tension. Adding a few drops of eucalyptus or peppermint essential oils can help to reduce inflammation and swelling in the feet.
- Foot massage: Getting a professional foot massage every so often can certainly help to reduce any pain and discomfort. Speak to the massage therapist about the type of pain you experience and where it tends to flare up most so that they can focus on the affected areas.
- Self-massage: While getting a professional massage can help, it’s not always possible for everybody to access. Self-massage can be very effective; use an anti-inflammatory cream or ointment to massage the soles and balls of your feet in a circular motion using your thumbs to improve circulation and provide relief.
- Supportive shoes: Wearing the right shoes can make a huge difference in how your feet feel. Painful feet are often caused by shoes that do not fit correctly, are worn-out, or otherwise unsupportive. Investing in a pair of shoes that support and cushion your feet well can certainly help.
- Healthy lifestyle: Since pain in your feet can be caused by the additional pressure of being overweight or obese, living a healthy lifestyle can help reduce your body weight and relieve the stress on your feet.
Home Remedies for Heel Pain in Foot
Heel pain can be caused by a number of problems such as plantar fasciitis, when the plantar fascia, the tendon that connects your heel and toes, becomes inflamed and damaged. It can also be a symptom of bursitis, when sacs that are designed to protect the tendons and ligaments around joints in your body become inflamed in the heel. It can also be due to a ‘pump bump’, a painful bump on the heel often caused by wearing certain unsupportive shoes.
Some home remedies to try include:
- Apply ice: If the area is inflamed and swollen, applying an ice pack for several minutes, several times a day, can provide relief.
- Massage: You can massage the affected heel to provide relief at any time of the day. It is recommended before taking part in physical activity such as walking or running.
- Stretches: Stretching exercises such as a standing wall stretch can relieve the pain and strengthen the muscles in your feet and legs to promote quick recovery.
- Turmeric: Taking turmeric supplements may help relieve pain since this spice is a natural painkiller and anti-inflammatory.
- Ginger: Ginger contains anti-inflammatory and painkilling properties that can help soothe a painful heel. You can drink ginger tea throughout the day, include raw ginger in your cooking, or take ginger supplements.
Why You Might Need Home Remedies for Foot Swelling and Pain?
Swelling and pain in your feet can be caused by a variety of reasons. Often, swelling and pain in the feet are caused by overuse, repetitive motion as a result of exercise, or a foot injury. It can also be due to inflammation in the feet caused by additional pressure put on them. Swollen feet might be a result of:
- Standing for long periods of time
- Being overweight or obese
- Plantar fasciitis and other injuries to the plantar fascia
- Wearing unsupportive or ill-fitting shoes
Some Effective Home Remedies for Swollen, Painful Feet:
If your feet are swollen and inflamed, there are various home remedies that you can try. Some of the best options include:
- Taking over-the-counter anti-inflammatory painkillers such as ibuprofen and other NSAIDs. Your doctor may be able to prescribe anti-inflammatory medication if you are not getting relief from ibuprofen.
- Ice: Applying an ice pack or soaking your feet in an ice bath can help to reduce the swelling.
- Hydration: Ensuring that you stay hydrated by drinking 8-10 glasses of water per day can reduce the swelling.
- Compression socks: Compression socks help to improve the circulation in your feet or legs and can be particularly effective at reducing swelling in this area.
- Elevate your feet: If your feet are swollen, resting with elevated feet can provide relief. Prop your feet up on some cushions, ideally until they are above your heart.
- Move: Standing in the same position for too long can cause swelling in your feet. If you spend a lot of time on your feet at work, for example, move around as much as possible.
Effective Home Remedies for Plantar Fasciitis Pain
Plantar fasciitis can be a very painful condition that affects the heels and the bottom of your feet. It is typically caused by pressure and damage to the plantar fascia, the tissue connecting your heel to your toes. The symptoms of this condition are often at their worst first thing in the morning after getting out of bed and may improve with activity. You can relieve plantar fasciitis pain with:
- Foot massage: Massaging the underside of your feet can help to reduce swelling and tension.
- Ice: If the plantar fascia is inflamed, applying ice to the area can help reduce the pain.
- Foot wraps: Keeping your foot supported with a specially designed wrap or bandage will ensure that there is no additional pressure placed on the plantar fascia while it heals.
- Tennis ball massage: Sit on a chair and roll your feet over a tennis ball or a specially designed foot massage ball to get relief from plantar fasciitis pain.
- Shoe inserts: You can use supportive insoles or gel inserts for your heel to provide relief from painful plantar fasciitis when standing or walking.
Home Remedies for Arthritis Foot Pain
Arthritis in the feet can lead to inflammation around the joints that causes stiffness, pain, and swelling. If you suspect that pain in your feet is caused by arthritis, you should first and foremost see your doctor who can check your feet and recommend a suitable course of action to take.
- Wear supportive shoes: Footwear that is supportive and comfortable is key for arthritis in the feet. Choose shoes that are wide enough to prevent any pressure on your feet and avoid high heels if you are experiencing joint pain in your toes. It’s important to choose shoes that have good arch support.
- Stretch your feet: Regularly stretching and moving your feet throughout the day will help increase their mobility and flexibility. Simply wiggling your toes can be an effective stretching exercise for arthritic feet.
- Topical medications: Some people find that topical medications including capsaicin can provide relief from arthritis pain in the feet.
Home Remedies for Ball of Foot Pain
Pain in the balls of your feet is often caused by metatarsalgia, a condition that often develops in people who participate in activities that involve jumping and running. Foot deformities and ill-fitting, unsupportive shoes can also cause this condition. If you’re experiencing pain in the balls of your feet, you can get relief from the following:
- Rest: Avoid activities that put extra stress on your feet while your feet heal.
- Ice: Applying ice packs for around twenty minutes per day to the affected area can help.
- Over-the-counter medication: Ibuprofen can help to relieve pain and inflammation.
- Supportive shoes: Wear shoes that fit well are appropriate for the activity and support your feet. Avoid wearing high heels as these put additional pressure on the balls of your feet.
- Metatarsal pads: These pads are placed in the inside of your shoes close to the metatarsal bone to deflect pressure and stress away from the affected area.
- Arch supports: Arch supports can be worn inside your shoes to reduce stress on the metatarsal bones. You can purchase them over the counter or have them custom-made.
Home Remedies for Pain in Legs and Feet After Standing
If you work in a job where you are on your feet a lot, you might find that the following helps to relieve pain during and after work:
- Supportive shoes: Make sure that you wear high-quality, supportive, and well-fitting shoes that cushion your feet all day.
- Compression socks: These can be useful for improving circulation and preventing swelling.
Any of the remedies mentioned can be useful for preventing or relieving pain in the legs and feet if you work in a job where you stand a lot.
Foot pain can be caused by a wide range of causes. Whatever is causing pain in your feet, and wherever you’re feeling the most pain, there are several home remedies to try that can provide instant relief.