This post might be submitted by a long time contributor, but, oh boy, do I have a lot to say on this topic. Sore feet is something that I've lived with my entire life. I sprained my ankles regularly since I was 4 years old, because my ankle joints are wonky and extra wobbly because of my Ehlers Danlos Syndrome. In addition to the sprains, the wobbly ankles make my feet roll outward, which means that I wear the outside of my shoes faster than the inside, which makes my feet roll even more outward, which ends up causing me calf pain. And lastly, my feet used to burn, feeling like something in my feet was ripping apart, if I walked too much.
I went to a podiatrist a few years back who diagnosed me with achiles tendonitis and plantar fascitis, and he recommended getting insoles for my shoes for those, and they made a huge difference for my feet. And then after I was "yelled at" by my physical therapist for wearing such terrible shoes, I started buying shoes meant for people whose feet roll outwards (it's called supination) and my feet feel so much better! Now, unless they get sprained (which happens regularly), my feet are mostly pain free. I'm still supposed to get orthotics because they can affect other parts of my body, but at least I don't usually hurt in my feet anymore.
My teenaged son decided to start running but his feet started to hurt him when running because of the stress it puts on the joints. He was already wearing a good company's shoes, but they weren't specifically running shoes, so we looked on Amazon for reviews for good running shoes, and now that we invested in them he is able to run without pain.
With that lengthy introduction, here are some ways to help take care of your sore feet.
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Sore feet can end up impacting your quality of life. When it’s painful to stand or walk then you will end up becoming sedentary and end up with other health problems. The key is knowing how to deal with sore feet so you can get back on track quickly. In this article, we will cover some of the steps to take to take care of your sore feet.
1 - Prevention is the best medicine
The best way to deal with sore feet is to prevent the pain from happening in the first place. If you’ve experienced it once, then make sure that you take the time to deal with it right away to prevent it from happening in the future.
Start with your shoes. Shoes can make a big difference to how your feet feel. Choose shoes that are comfortable, well-fitted, and provide good support, especially at the arch and heel. Shoes that pinch, rub, or leave your feet aching at the end of the day but look stylish aren't doing you any favors.
If you need to be on your feet for many hours of the day, do some stretching beforehand. Your feet are home to many small muscles that benefit greatly from regular exercise and stretching. Simple foot exercises can help improve strength and flexibility, which in turn can prevent foot pain.
Lastly, spoil your feet by keeping them in good shape. Regularly moisturize and use an exfoliating foot peel on your feet to avoid dry and cracked skin which can be uncomfortable. Taking the time to care for your toenails can also prevent ingrown toenails and infections. And if you see any unusual spots or growths, it's best to get them checked out by a healthcare provider.
2 - Try home remedies
Even with a good prevention plan in place, you could still end up with sore and rough feet. When you already have sore feet, try taking care of them at home.
When your feet are sore, the first thing to do is give them a break. Find a comfortable spot to sit down, and elevate your feet. This helps reduce swelling and gives your feet a chance to recover.
Lastly, a gentle foot massage is going to help ease the pain. If you have a partner who will take care of this then take advantage. Otherwise, you can easily do this yourself. A gentle foot massage can relieve tension and soothe sore muscles. Use your hands, or a small ball like a tennis ball, and gently roll it under your foot to massage the pain away.
3 - Change your lifestyle
Living with chronic foot pain can be challenging, but certain changes in your lifestyle can make a huge difference. For instance, your weight might be causing problems for your feet since they are feeling the pressure more than any other body part.
Keeping a healthy weight reduces pressure on your feet. Make sure to adopt a balanced diet and engage in regular exercise. Even small reductions in weight can ease foot pain.
High-impact activities like running can also exacerbate foot pain. Try to change the way you exercise if you notice the pain comes after those activities. Opt for low-impact exercises such as swimming, cycling, or yoga. These can help maintain fitness and flexibility without adding extra stress to your feet.
4 - Get medical help
When you have tried preventative measures, used some home remedies and even changed your lifestyle but still have sore and achy feet, it is time to seek out professional help. For instance, you may need to start some physical therapy.
A physical therapist can design a personalized treatment plan to help improve your strength, flexibility, and range of motion. They may use exercises, stretches, and other treatments like heat or cold therapy to help manage your foot pain.
Going to an orthopedist is also a good option. They can often help you find the right shoe solution to help your feet such as orthotics. These are special shoe inserts designed to support your feet, correct your walking pattern, or relieve pressure on certain areas of your foot. They can be over-the-counter or custom-made, depending on your needs.