14 Ways to Find Foot Relief

Your feet are constantly under pressure, so dealing with sore feet can be a particularly irritating or inconvenient experience. Beyond simply being uncomfortable, foot pain might also cause you to miss out on certain experiences and make everyday activities more difficult.

Learn about some effective sore feet remedies that can help you relieve your foot pain.


Foot pain is a more common problem than you might think. As many as one percent of U.S. adults experience symptoms of plantar fasciitis—a condition causing heel pain—every year.For older adults, foot pain could increase the chances of a fall.

But plantar fasciitis is only one of several conditions that commonly cause foot pain.

Common Causes of Chronic Foot Pain

Chronic foot pain is a different type of problem from sudden pain. Some of the most common causes of chronic foot pain include the following:

Plantar fasciitis: The plantar fascia is a length of connective tissue that stretches from your heel to the ball of your foot. It helps maintain the arch of your foot, stretching in response to shocks when you walk and run. Plantar fasciitis occurs when the plantar fascia becomes inflamed or torn. It’s an extremely common source of chronic heel pain for people who spend a lot of time on their feet.

Osteoarthritis: This condition commonly causes joint pain, which could occur in your ankle or any of the dozens of joints in your feet.

Bunion: A bunion is a bone or tissue protrusion that forms around a joint in the foot. It may cause soreness where it rubs against a shoe or touches the ground.

Bone spurs: Heel spurs are bone growths on your heel bone. In some cases, thesegrowths may cause foot pain.

Swelling in your feet: Foot inflammation can make wearing shoes uncomfortable and walking painful. This occurs when fluid builds up in your ankles and feet, but it’s not a serious issue.

High arches: High arches can put more stress on the ball and heel of your foot over time. This may result in pain, especially after strenuous activity.

Flatfoot: While flatfoot isn’t always a painful condition, some people may experience pain or discomfort in their arches or heels.

Common Causes of Sudden Foot Pain

Bone bruise: A bone bruise causes pain beneath the heel. Stepping on a hard object can cause this minor injury, which might not appear as visible bruising but usually hurts.

Stress fractures: A foot bone stress fracture from repeated impacts may also cause heel pain, which can be dull and ongoing or sharp and sudden.


Taking proper care of your feet is an important part of your overall health. After all, foot pain might make you more reluctant to exercise or engage in physical activity. Chronic foot pain or soreness might also negatively impact your livelihood, forcing you to avoid some recreational activities or cancel plans.

Luckily, there are various methods for foot relief and foot care that can address foot problems, including aching feet, allowing you to regain comfort and mobility.


From wearing comfortable shoes to resting and stretching, there are many simple home remedies you can do to help relieve sore feet.

1. Stretching

Inside your foot are several muscles and tendons that, if you’re on your feet throughout the day, support your weight and keep you stabilized.

Try doing some gentle foot and toe stretches to help relieve foot pain.

Toe curls: Lay a hand towel on the floor and curl your toes to grip the towel. Then, release it and repeat.

Toe stretch: Cross one leg over the other while you’re sitting, grab your toes with one hand, and stretch them backward toward your shin. You can use your other hand to massage your arch.

Tennis ball stretch: Place a tennis ball between your foot and the floor and roll it back and forth from the ball of your foot to the heel, pressing down gently on it.

2. Foot and Toe Exercises

Standing calf raises: To help stretch your arches (and strengthen your calf muscles),stand with your feet at shoulder width and raise yourself slowly onto your toes. Keep the balls of your feet on the ground but push onto your big toe.

Toe spreads: To address arch pain and potential nerve pain, stand with your feet under your shoulders and lift your toes off of the floor. Spread them as much as you can and hold it for a few seconds or until they start to feel tired. Then, spread them on the ground and press the base of your big toe into the floor while keeping the rest of your foot on the ground. You can do this exercise after walking or exercising to help alleviate discomfort and promote foot health.

3. Ice or a Cold Foot Bath

If your skin feels warm to the touch or seems swollen, your feet may be inflamed. A cold foot bath with ice can reduce inflammation, which may help relieve foot pain.

Alternatively, you can freeze a bottle of water or aluminum can and use it as an ice roller. Place the bottle on its side on the floor and roll the arch of your foot over it back and forth for a few minutes each day. This simple practice contributes to maintaining healthy feet, offering both pain relief and a refreshing sensation.

4. Hot Water Foot Bath

A soak in warm or hot water can provide welcome relief for sore feet. A foot bath is also a great way to relax and soothe tired feet. For an even more relaxing experience, try using a massaging foot bath or foot spa machine. This encourages better blood circulation which helps to alleviate discomfort and promote foot health.

5. Epsom Salt Foot Bath

An Epsom salt foot bath is a great way to promote relaxation and help soothe tired or sore feet. Add one to two cups of Epsom salt per gallon of water in a tub and submerge your feet. Choose an Epsom salt with your favorite scent to help you relaxing a standard or massaging foot bath.

6. Foot Massage

If you can comfortably cross your legs in a chair or grab your foot while in bed, a gentle foot massage may help relieve soreness.

Use your favorite lotion and rub your fingers over each part of your foot, applying pressure to your heel, arch, and toes. You can use your fingers to stretch your toes and slowly work the muscles that keep you balanced throughout the day.

For a deeper massager, roll your feet over a foam roller with massage nodes on the floor. Or use a handheld massage gun to perform a deep tissue percussive massage on your foot muscles. These techniques can provide targeted relief and assist in addressing foot pain along with the guidance of proper physical therapy methods.

7. Properly Fitting Shoes

Shoes that are too tight, too narrow, or that don’t fit properly may cause foot pain after long periods of wearing them. It’s important to recognize the impact of footwear on foot health and prioritize comfortable shoes to prevent foot discomfort and avoid potential foot problems caused by ill-fitting footwear.

Old or worn-out shoes might not provide the support your feet need. How can you tell if your shoes are worn out? Place them on a tabletop and see if the heel sits flush against the table. If they’re curved upward, they might be worn out.

8. Avoiding High Heels and Flip-Flops

Speaking of wearing better shoes, you’ll do yourself a favor by choosing comfortable, supportive shoes over high heels as much as possible. Shoes with high heels may contribute to inflammation and heel pain.Further, flip-flops provide very little or no arch support. Being mindful of your footwear choices can help alleviate ankle pain and foot discomfort.

9. Arch Supports

If you experience flatfoot pain or need better arch support in your sneakers, use arch support inserts. Along with proper posture and rest, this may help reduce foot pain.

10. Acupuncture

At least one study has shown that acupuncture may reduce short-term pain due to plantar fasciitis. Visiting an acupuncture practitioner for a session may help relieve your foot pain for up to eight weeks.

11. Proper Posture

Standing and walking with proper posture ensures that you’re putting even pressure on the muscles and joints in your lower body, including your feet. Avoiding unusual stress on your feet may reduce the risk of localized foot pain and plantar fasciitis.

12. Healthy Diet and Weight

Taking care of your weight is an important aspect of ensuring healthy feet, and it is one of the most difficult challenges for many people. Reducing long-term stress on your feet by maintaining a healthy weight can also reduce the risk of developing stress-related foot pain.

13. Heat Therapy

If foot pain is preventing you from enjoying certain experiences or you need rapid relief, try using heat therapy to help relieve pain. Gentle heat therapy from a heating pad may soothe aching, and sore feet and help you relax.

14. Medical Advice from a Podiatrist

If you believe your foot pain is severe, speak to your primary care doctor or a podiatrist about potential causes and treatments. A professional assessment may be necessary, especially if you’re experiencing symptoms that may indicate a foot problem or chronic pain. Seeking medical advice ensures you receive proper care and guidance tailored to your specific condition and helps prevent further complications.


Sore feet are not a pleasant experience, especially if your job or lifestyle requires you to be on your feet for most of the day. Using these home remedies may help you reduce or relieve your foot pain without a visit to the doctor.

Medical Disclaimer: This content is provided for informational purposes only and not intended to be a substitute for professional medical advice, diagnosis, or treatment.


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