Author: Jurdy Dugdale / Source: wikiHow
- 1 Soak your feet in warm water for pain relief without medication. Fill a small tub with warm water or use a foot spa meant for that purpose. Add in bath salts, such as Epsom salt, or another type of foot soak if you’d like, then rest your feet in the water for 20-30 minutes.
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- The warm water may help relieve pain.
- Avoid foot soaking if you have diabetes. As a diabetic, you’re more likely to develop foot problems and infections.
- 2 Try ice if you have a foot injury or your foot is inflamed. Ice can be helpful if your foot is inflamed or injured. Your skin will likely be warm to the touch if it’s inflamed. Wrap ice in a washcloth or other thin cloth and place it on your feet for 15-20 minutes. You can repeat this process 2-3 times a day as needed.[2]
- Never place ice directly on your skin, as that can lead to frostbite.
- 3 Give yourself a foot massage to relieve sore muscles. Sit down and bring 1 foot up on the other knee. Pour a dollop of lotion into your hands and then rub your foot down, massaging the ball, heel, and toes. Use your thumbs to press deeper into your foot muscles, rubbing them with a circular motion.[3]
- Gently move your toes back and forth with your fingers to stretch the muscles.
- Repeat with the other foot. If you have someone willing, you can even ask them to massage your feet!
- 4 Take NSAIDs to help with inflammation and relieve pain. NSAIDs include pain relievers like aspirin, ibuprofen, and naproxen sodium. They can help with pain relief, particularly if your feet are slightly swollen after standing on them all day.[4]
- Talk to your doctor about which NSAIDs are right for you. If over-the-counter versions aren’t enough, discuss prescription options.
- Always read the bottle for the recommended dosages.
- 5 Try oral analgesics if you can’t take NSAIDs for pain. Analgesics are solely pain medications. They don’t help with inflammation, but they can provide relief, particularly if you can’t take NSAIDs for medical reasons.[5]
- Check the bottle for recommended dosages.
- Acetaminophen is a common over-the-counter pain medication. Don’t mix it with alcohol. Also, be aware that this medication is in many over-the-counter medication mixes, such as cold-relief drugs. Always check the bottles so you don’t overdose on acetaminophen.
- Don’t exceed 4,000 milligrams of acetaminophen in 24 hours, and avoid using it longer than 3 days in a row.[6]
- 6 Rub in a topical analgesic for quick pain relief. These medications work in different ways. Some have pain relievers in them, such as the ingredient found in aspirin. Some distract your feet with a different sensation, such as the ones that cool your feet with menthol or eucalyptus. Others create a slight burning sensation that dulls the pain.[7]
- You can find these at your local drugstore.
- 1 Use a towel to stretch your feet and Achilles’ tendon. Sit on the floor or the bed with your legs out in front of you. Place a towel or large band around 1 foot, aiming for the ball of your foot. Pull the towel towards you to stretch out the muscles in your foot.[8]
- Hold this position for 30 seconds then repeat on the other side. Try doing 3 sets of this exercise.
- 2 Roll your feet over a round object to help with heel pain. Sit down in a chair and place a round object under your foot, such as a foot roller, water bottle, or even a can of soup. Place your arch on the object for a few seconds, pressing down lightly, then roll your arch over the object, going forward and back. Keep rolling back and forth for about a minute.[9]
- Switch to the other foot when you’re done.
- 3 Strengthen your feet with a toe-towel pickup. While sitting in a chair, place a washcloth under your foot. Try to pick up the towel with just your toes. Leave your heel on the ground…
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