A long day at work or play can leave you with sore feet, but you can take steps to prevent foot pain and soothe your aching feet.
This article explains some common causes of sore feet. It also provides tips and strategies for relieving pain.
Verywell / Brianna Gilmartin
Common Causes of Aching Feet
Your sore feet could stem from a few known causes and risk factors:
8 Ways to Soothe Foot Pain
Besides kicking back and giving your feet a rest, here are some remedies that can help ease the ache of tired feet:
Use Moist Heat
One of the best remedies for relaxing sore muscles is a foot bath.Soak your feet in a basin of warm water or a foot spa for five to 10 minutes.
Adding Epsom salts to the water can be extra relaxing. You can find Epsom salts in the first aid or foot care section of drug stores and big box retailers. Sprinkle 1 to 2 tablespoons into a gallon of warm water. If your feet are swollen, hot, or tired, use cool water instead of warm. Afterward, elevate your feet for a half hour or more.
Learn More About Epsom Salts to Treat Sore Feet
Stretch Your Feet
Stressed muscles may contract or spasm. To relieve this tightness, stretch your feet.A good time to stretch is after a warm soak, when your muscles are relaxed.
Sit in a comfortable position. Gently roll your ankles and toes in circles. You can use your hands or an exercise band to stretch tight places on your feet and ankles.
To include your calf muscles, try a runner’s stretch. Stand several feet away from a wall or counter. Lean forward, placing your hands against the wall. You should feel a good stretch along the back sides of your legs.
Do each stretch for 10 to 20 seconds for the best results.
Give Your Feet a Workout
Exercises will help strengthen your ankles, feet, and toes.Try these moves:
Exercises for Your Feet and Ankles
Try Touch Therapy
Apply oil or lotion to the soles of your feet. Then massage them, pressing gently in any sore areas. Focus on the plantar fascia, the cord-like band that runs along the length of the arch from the ball of your foot to the heel.
To find the plantar fascia, flex your toes upward. You should be able to feel it if you follow the underside of your big toe down through the arch. Keeping your plantar fascia relaxed is a good idea. It acts as a shock absorber when your feet hit the ground. In fact, if your heels are sore, then tight or injured plantar fascia may be the cause.
You might also try a foot roller or foot spa with a massage feature.
How to Have Pretty Feet
Wear Arch Supports
Over-the-counter arch supports for your shoes may bring you some relief. Arch supports will help decrease the shock that your feet experience with every step. If your heel and the ball of the foot are sore, full-length arch supports can cushion them.
For a better fit, visit a shop that can tailor supports to your specific needs. You may want to see apodiatrist, a healthcare provider who specializes in foot conditions, to discuss custom-made orthotics. These inserts are made to treat specificfoot problemssuch as plantar fasciitis and flat feet.
Check Your Shoes
To prevent foot pain, your shoes need to be the right size and shape. The next time you’re in a shoe store, take a moment to have your feet measured. Your footwear needs may have changed. You may need to switch the style or size of your shoes if:
Keep in mind that a loose shoe can also cause foot soreness. When your feet slide around in your shoes,blistersorblack toenailscan develop. You may also need new shoes if worn-out soles are changing how your feet hit the ground.
One other word of advice: Make sure your shoes are wide enough and deep enough in the toe box.
Trim Calluses and Corns
The hard, dry skin ofcalluses and cornscan put pressure on the bottom of your foot. Your feet may crack, bleed, or become infected.
First, soak your feet in warm water for a few minutes. Dry them and use a pumice stone or emery board on the hard spots. Apply moisturizing lotion or cream. Then put on socks to seal in the added hydration.
Consider Acupuncture
Acupunctureis a traditional Chinese medicine practice. There is some evidence that acupuncture helps with foot pain, though more research is needed to confirm the benefits.
When to Get Medical Help
Having sore feet from time to time is a common experience for people of all ages. If your foot pain is getting worse or happening more often, or if it doesn’t get better when you try simple remedies, it may be time to see a podiatrist.
Certain medical conditions can cause foot pain or make it worse. Your primary care physician can evaluate and treat these conditions:
Summary
You may be able to ease foot pain with warm foot soaks, massage, stretches, or acupuncture. If your shoes are part of the problem, you may want to work with a professional to make sure the style, size, and support are right for you.
If you think another health issue is causing foot pain, see a healthcare provider or podiatrist.
Frequently Asked QuestionsIf your feet hurt from standing, try to sit down as much as you can during breaks. Wear comfortable shoes and make sure they’re the right size. Over-the-counter arch supports may provide relief, or talk to your doctor about prescription orthotics.Leg and foot pain could be from standing or exercising. In some cases, it could be a condition affecting the arteries or nerves, such as peripheral artery disease or diabetic neuropathy. Let your doctor know if you have foot and leg pain, or symptoms like bruising, swelling, or numbness.
Frequently Asked Questions
If your feet hurt from standing, try to sit down as much as you can during breaks. Wear comfortable shoes and make sure they’re the right size. Over-the-counter arch supports may provide relief, or talk to your doctor about prescription orthotics.
Leg and foot pain could be from standing or exercising. In some cases, it could be a condition affecting the arteries or nerves, such as peripheral artery disease or diabetic neuropathy. Let your doctor know if you have foot and leg pain, or symptoms like bruising, swelling, or numbness.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Waters TR, Dick RB.Evidence of health risks associated with prolonged standing at work and intervention effectiveness.Rehabil Nurs. 2015;40(3):148-165. doi:10.1002/rnj.166.Buldt AK, Menz HB.Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature.J Foot Ankle Res.2018;11:43. doi:10.1186/s13047-018-0284-zShim JM.The effects of wet heat and dry heat on the gait and feet of healthy adults.J Phys Ther Sci.2014;26(2):183-5. doi:10.1589/jpts.26.183Sweeting D, Parish B, Hooper L, Chester R.The effectiveness of manual stretching in the treatment of plantar heel pain: a systematic review.J Foot Ankle Res.2011;4:19. doi:10.1186/1757-1146-4-19Kim EK, Kim JS.The effects of short foot exercises and arch support insoles on improvement in the medial longitudinal arch and dynamic balance of flexible flatfoot patients.J Phys Ther Sci.2016;28(11):3136-3139. doi:10.1589/jpts.28.3136Lee J, Han M, Chung Y, Kim J, Choi J.Effects of foot reflexology on fatigue, sleep and pain: a systematic review and meta-analysis.J Korean Acad Nurs.2011;41(6):821-33. doi:10.4040/jkan.2011.41.6.821Amemiya A, Noguchi H, Oe M, et al.Comparison of gait features between feet with callus or corns and normal feet using motion sensors in people with diabetes and people without diabetes.J Diabetes Sci Technol. 2015;10(2):614-615. doi:10.1177/1932296815616135.Chen W, Yang GY, Liu B, Manheimer E, Liu JP.Manual acupuncture for treatment of diabetic peripheral neuropathy: a systematic review of randomized controlled trials.PLoS One.2013;8(9):e73764. doi:10.1371/journal.pone.0073764Mishra SC, Chhatbar KC, Kashikar A, Mehndiratta A.Diabetic foot.BMJ. 2017;359:j5064. doi:10.1136/bmj.j5064David Clark J, Tawfik VL, Tajerian M, Kingery WS.Autoinflammatory and autoimmune contributions to complex regional pain syndrome.Mol Pain.2018;14:1744806918799127. doi:10.1177/1744806918799127Yeboah J, Bertoni A, Qureshi W, et al.Pedal edema as an indicator of early heart failure in the community: Prevalence and associations with cardiac structure/function and natriuretic peptides (MESA [Multiethnic Study of Atherosclerosis]).Circ Heart Fail. 2016;9(12):e003415. doi:10.1161/CIRCHEARTFAILURE.116.003415.Harvard Health Publishing.When walking makes your legs hurt.Additional ReadingAmerican Orthopaedic Foot & Ankle Society.Forefoot pain (metatarsalgia).
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Waters TR, Dick RB.Evidence of health risks associated with prolonged standing at work and intervention effectiveness.Rehabil Nurs. 2015;40(3):148-165. doi:10.1002/rnj.166.Buldt AK, Menz HB.Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature.J Foot Ankle Res.2018;11:43. doi:10.1186/s13047-018-0284-zShim JM.The effects of wet heat and dry heat on the gait and feet of healthy adults.J Phys Ther Sci.2014;26(2):183-5. doi:10.1589/jpts.26.183Sweeting D, Parish B, Hooper L, Chester R.The effectiveness of manual stretching in the treatment of plantar heel pain: a systematic review.J Foot Ankle Res.2011;4:19. doi:10.1186/1757-1146-4-19Kim EK, Kim JS.The effects of short foot exercises and arch support insoles on improvement in the medial longitudinal arch and dynamic balance of flexible flatfoot patients.J Phys Ther Sci.2016;28(11):3136-3139. doi:10.1589/jpts.28.3136Lee J, Han M, Chung Y, Kim J, Choi J.Effects of foot reflexology on fatigue, sleep and pain: a systematic review and meta-analysis.J Korean Acad Nurs.2011;41(6):821-33. doi:10.4040/jkan.2011.41.6.821Amemiya A, Noguchi H, Oe M, et al.Comparison of gait features between feet with callus or corns and normal feet using motion sensors in people with diabetes and people without diabetes.J Diabetes Sci Technol. 2015;10(2):614-615. doi:10.1177/1932296815616135.Chen W, Yang GY, Liu B, Manheimer E, Liu JP.Manual acupuncture for treatment of diabetic peripheral neuropathy: a systematic review of randomized controlled trials.PLoS One.2013;8(9):e73764. doi:10.1371/journal.pone.0073764Mishra SC, Chhatbar KC, Kashikar A, Mehndiratta A.Diabetic foot.BMJ. 2017;359:j5064. doi:10.1136/bmj.j5064David Clark J, Tawfik VL, Tajerian M, Kingery WS.Autoinflammatory and autoimmune contributions to complex regional pain syndrome.Mol Pain.2018;14:1744806918799127. doi:10.1177/1744806918799127Yeboah J, Bertoni A, Qureshi W, et al.Pedal edema as an indicator of early heart failure in the community: Prevalence and associations with cardiac structure/function and natriuretic peptides (MESA [Multiethnic Study of Atherosclerosis]).Circ Heart Fail. 2016;9(12):e003415. doi:10.1161/CIRCHEARTFAILURE.116.003415.Harvard Health Publishing.When walking makes your legs hurt.Additional ReadingAmerican Orthopaedic Foot & Ankle Society.Forefoot pain (metatarsalgia).
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Waters TR, Dick RB.Evidence of health risks associated with prolonged standing at work and intervention effectiveness.Rehabil Nurs. 2015;40(3):148-165. doi:10.1002/rnj.166.Buldt AK, Menz HB.Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature.J Foot Ankle Res.2018;11:43. doi:10.1186/s13047-018-0284-zShim JM.The effects of wet heat and dry heat on the gait and feet of healthy adults.J Phys Ther Sci.2014;26(2):183-5. doi:10.1589/jpts.26.183Sweeting D, Parish B, Hooper L, Chester R.The effectiveness of manual stretching in the treatment of plantar heel pain: a systematic review.J Foot Ankle Res.2011;4:19. doi:10.1186/1757-1146-4-19Kim EK, Kim JS.The effects of short foot exercises and arch support insoles on improvement in the medial longitudinal arch and dynamic balance of flexible flatfoot patients.J Phys Ther Sci.2016;28(11):3136-3139. doi:10.1589/jpts.28.3136Lee J, Han M, Chung Y, Kim J, Choi J.Effects of foot reflexology on fatigue, sleep and pain: a systematic review and meta-analysis.J Korean Acad Nurs.2011;41(6):821-33. doi:10.4040/jkan.2011.41.6.821Amemiya A, Noguchi H, Oe M, et al.Comparison of gait features between feet with callus or corns and normal feet using motion sensors in people with diabetes and people without diabetes.J Diabetes Sci Technol. 2015;10(2):614-615. doi:10.1177/1932296815616135.Chen W, Yang GY, Liu B, Manheimer E, Liu JP.Manual acupuncture for treatment of diabetic peripheral neuropathy: a systematic review of randomized controlled trials.PLoS One.2013;8(9):e73764. doi:10.1371/journal.pone.0073764Mishra SC, Chhatbar KC, Kashikar A, Mehndiratta A.Diabetic foot.BMJ. 2017;359:j5064. doi:10.1136/bmj.j5064David Clark J, Tawfik VL, Tajerian M, Kingery WS.Autoinflammatory and autoimmune contributions to complex regional pain syndrome.Mol Pain.2018;14:1744806918799127. doi:10.1177/1744806918799127Yeboah J, Bertoni A, Qureshi W, et al.Pedal edema as an indicator of early heart failure in the community: Prevalence and associations with cardiac structure/function and natriuretic peptides (MESA [Multiethnic Study of Atherosclerosis]).Circ Heart Fail. 2016;9(12):e003415. doi:10.1161/CIRCHEARTFAILURE.116.003415.Harvard Health Publishing.When walking makes your legs hurt.
Waters TR, Dick RB.Evidence of health risks associated with prolonged standing at work and intervention effectiveness.Rehabil Nurs. 2015;40(3):148-165. doi:10.1002/rnj.166.
Buldt AK, Menz HB.Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature.J Foot Ankle Res.2018;11:43. doi:10.1186/s13047-018-0284-z
Shim JM.The effects of wet heat and dry heat on the gait and feet of healthy adults.J Phys Ther Sci.2014;26(2):183-5. doi:10.1589/jpts.26.183
Sweeting D, Parish B, Hooper L, Chester R.The effectiveness of manual stretching in the treatment of plantar heel pain: a systematic review.J Foot Ankle Res.2011;4:19. doi:10.1186/1757-1146-4-19
Kim EK, Kim JS.The effects of short foot exercises and arch support insoles on improvement in the medial longitudinal arch and dynamic balance of flexible flatfoot patients.J Phys Ther Sci.2016;28(11):3136-3139. doi:10.1589/jpts.28.3136
Lee J, Han M, Chung Y, Kim J, Choi J.Effects of foot reflexology on fatigue, sleep and pain: a systematic review and meta-analysis.J Korean Acad Nurs.2011;41(6):821-33. doi:10.4040/jkan.2011.41.6.821
Amemiya A, Noguchi H, Oe M, et al.Comparison of gait features between feet with callus or corns and normal feet using motion sensors in people with diabetes and people without diabetes.J Diabetes Sci Technol. 2015;10(2):614-615. doi:10.1177/1932296815616135.
Chen W, Yang GY, Liu B, Manheimer E, Liu JP.Manual acupuncture for treatment of diabetic peripheral neuropathy: a systematic review of randomized controlled trials.PLoS One.2013;8(9):e73764. doi:10.1371/journal.pone.0073764
Mishra SC, Chhatbar KC, Kashikar A, Mehndiratta A.Diabetic foot.BMJ. 2017;359:j5064. doi:10.1136/bmj.j5064
David Clark J, Tawfik VL, Tajerian M, Kingery WS.Autoinflammatory and autoimmune contributions to complex regional pain syndrome.Mol Pain.2018;14:1744806918799127. doi:10.1177/1744806918799127
Yeboah J, Bertoni A, Qureshi W, et al.Pedal edema as an indicator of early heart failure in the community: Prevalence and associations with cardiac structure/function and natriuretic peptides (MESA [Multiethnic Study of Atherosclerosis]).Circ Heart Fail. 2016;9(12):e003415. doi:10.1161/CIRCHEARTFAILURE.116.003415.
Harvard Health Publishing.When walking makes your legs hurt.
American Orthopaedic Foot & Ankle Society.Forefoot pain (metatarsalgia).
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