Foot pain can be a constant issue for people who stand on their feet all day. Over time, it could even contribute to foot disorders, which is why it’s important to manage the discomfort at home. Here are a few proven tips and ways you can prevent pain in the future.

How to Manage Foot Pain at Home

1. Stretch

Many foot issues develop from tension and repeated stress, but you can alleviate discomfort by stretching. Start by flexing your toes, pointing them forward, and then drawing them back. Repeat until the tension is gone. You can roll a tennis ball beneath your foot or pull the top of your foot toward your body to stretch the ankle, Achilles tendon, and surrounding tissue. These stretches are a great way to strengthen your foot, so you avoid future complications.

2. Soak

A foot bath in warm water with Epsom salts can reduce muscle tension and swelling. Soak your feet for 20 minutes after a long day. Know that this is not a long-term treatment for foot disorders. Instead, pay attention to your shoes. If they don’t fit comfortably or provide optimal support, you’re going to develop pain. Consider discussing custom inserts with a podiatrist for personalized support.

3. R.I.C.E.

The R.I.C.E. (rest, ice, compress, elevate) recovery method can help with injury-related pain. Take time after the day to rest; apply an ice pack in 15-minute on and off intervals; wrap a supportive bandage around your foot to prevent swelling; and finally, elevate the foot above the heart to further reduce swelling. If the pain continues, you’ll want to seek professional help.

4. Massage

A foot massage can reduce tension and inflammation that are causing pain. Ask a friend to press their thumb into the bottom of your foot to improve circulation. You can also perform a massage on yourself or get a professional massage. There are several tools, such as foot rollers, that you can use to massage your feet.

If the methods here don’t provide relief, and foot pain remains a constant issue, contact a podiatrist at Deer Creek Foot Care. This O’Fallon, MO, practice is led by Dr. Warren Trampe and treats a variety of conditions. They provide diabetic footwear solutions and can resolve ankle fractures and foot disorders, sports injuries, and more, so call (636) 240-1127 to schedule an exam. You can receive more foot care tips by connecting on Facebook or visit their website to learn more about the practice.