Foot pain can be caused by bone spurs, plantar fasciitis, tendonitis or a pulled muscle or ligament. It can also be caused by a stress fracture. Repetitive motions of certain exercises like running, jumping, sprinting or excessive standing can lead to foot pain. It's important to find out the exact nature of the pain and how it was caused. If the pain is severe and you suspect a bone fracture or major tear, visit your doctor immediately. Other less severe symptoms such as inflammation can be treated at home.
Step 1
Recognize the activity that is causing the pain and reduce or eliminate that activity until the pain is gone. Avoid running or playing through the pain because this is likely to make it worse. Rest is the best way to let the foot heal. You can still remain active, just choose exercises that do not put stress on the foot. For example, if you run and your heel is hurt, try swimming instead.
Step 2
Ice the entire foot and heel. Cold helps reduce the pain and inflammation. Wrap a thin towel around a bag of frozen vegetables or ice pack and apply to the heel and bottom of the foot three to four times a day for ten to 15 minutes at a time. Do not put the cold pack directly on the skin because this can cause frostbite. You can also do an ice massage directly to the foot and heel.
Step 3
Stretch. Once the pain is reduced or gone, gently stretch the foot, ankle and calf three to four times a day. Focus on stretching the Achilles tendon and plantar fascia. Use stretches such as lunging forward while your foot stay flat on the ground; stay in the same lunge position and bend your knee forward to stretch your plantar fascia. Tight muscles and tendons can trigger inflammation and put more strain on the foot.
Step 4
Take an anti-inflammatory. If your doctor agrees, take an NSAID, non-steroid anti-inflammatory, such as ibuprofen, to help reduce swelling if the Achilles tendon or plantar fascia are inflamed.
Step 5
Try a massage. Sports massage therapists can be helpful in relieving the pain caused by heel spurs, tendonitis, muscle pulls and inflammation. They can identify what muscles, ligaments and tendons are tight and massage and loosen those to relieve the pressure. They can also break up adhesions and scar tissue which can cause tightness. These sessions can be painful, but well worth it in the end.
Step 6
See your doctor. If none of the above treatments work, your doctor can examine your foot to determine the level of damage and advise a more aggressive treatment if necessary. You may require physical therapy, a stronger anti-inflammatory, shoe inserts or another procedure.
Things You'll Need
- Ice
- Pain reliever
