A number of health issues can cause foot pain, including problems with circulation, bunions, plantar fasciitis and bone spurs. Congenital deformities within the bones of the foot and spaces between the toes also can cause pain. Many other things, such as stress, extended periods of standing and fatigue can cause discomfort in the feet as well.
Step 1
Exercise your feet. Sit or stand with bracing from a chair or table while rolling a tennis ball under the foot. Roll it in all directions for a few minutes at least two times each day. This exercise, called a dynamic stretch for plantar fascia, can help with foot pain.
Step 2
Exercise your core. By increasing core muscular strength, which helps your body support its frame, less pain in the feet will occur. Perform core exercises for back strengthening such as abdominal crunches. For this exercise, lie on the floor with your legs raised, bent at the knees. Place your feet against a wall. Cross the arms on the chest, then raise your shoulders and neck five times.
Step 3
Rest your feet. Spending a majority of time on your feet, such as at a job, can cause them to ache. Your feet need rest similar to all the body parts such as muscles and supportive tendons. Put your feet up when you can to rest them. Soaking the feet can make them feel better, too. Use warm water alone or include some magnesium sulphate to help your feet feel better.
Step 4
Cut back on strenuous exercise such as running and walking that can cause pain. Don’t stop running or walking for exercise, but limit it until the strength in your feet builds up. The body has not had a chance to develop the strength it needs to support rigorous activity, especially during the initial stages of such exercises. Allow your body a period to adjust. This will help support its capabilities to build stronger muscles, which in turn will help reduce foot pain.
Step 5
Wear shoes that fit you correctly. Shoes that do not fit properly can cause the formation of calluses and bunions that can induce foot pain. Wearing shoes that fit too tightly can cause foot problems. Feet need to breathe and they need room to let blood circulate throughout the muscles and tissues. Constricting shoes will decrease circulation and cause tingling and pain to occur.
Step 6
Seek special foot wear if you have flat feet and high arches. These conditions require special supports built into the shoes. Ask your orthopaedic specialist for these supports to help you become successful in relieving pain in your feet. The orthotics will support the arches of your feet and prevent pain from occurring.
Tips and Warnings
- Ask your physician for an evaluation or for a consultation with a doctor who specializes in problems with the feet. If you suffer from diabetes, special foot care can help protect your feet from serious problems as well as pain. The foot specialist’s inspection of your feet can help with the prevention of foot sores. Having your feet remeasured for shoes on a regular basis also will help.
Things You'll Need
- Correct fitting shoes
- Orthotics
