We all spend a lot of time on our feet. Day after day, they go unnoticed – until they start to hurt! Whether you’re standing on them for extended periods of time, walking here and there and everywhere, or getting some miles in with a good run, your feet are put through the test daily.
There are many ways to put that spring back into your step when it comes to giving them some relief and comfort from standing all day! Here’s what we found to be some of the best ways to soothe your tender tootsies! Let’s take a quick look at some of the most important reasons why your feet may be hurting if you stand for prolonged periods of time.
The Most Common Reasons Your Feet Ache
If you find yourself asking how you help stop your feet from hurting, the answer may be as simple as looking at some factors that may be underlying health problems associated with your feet. It is always recommended that you see a professional foot specialist before any foot conditions become problematic. Here are the most common causes of aching and sore feet.
- Foot structure – Feet that are flat and have high arches or suffer from arthritis.
- Foot injury – Any past or present damage to the foot that includes strain, sprains, or broken bones.
- Obesity – Being overweight or obese can put a strain on the joints, ligaments, and muscles of the feet.
- Overuse – Repeated and prolonged walking, running, or standing, especially on hard surfaces.
- Pregnancy – Hormonal changes may make the ligaments of the feet less tight.
- Improper footwear – Footwear that is too tight, narrow, or loose-fitting, or is the incorrect shoe size. Consider buying supportive shoes.
What You Can Do to Help Your Sore Feet
Putting your feet up after a hard day of work sounds like a great way to relax your feet. However, you can opt for other equally impressive remedies to help relieve the pain and pressure of prolonged standing. You don’t have to wait until you are home, as you can do some of these on the spot to give you a bit of instant relief.
Soak Those Sore Soles!
Arguably one of the best ways to remedy sore and tired feet from a day of prolonged standing is a foot soak in a warm bath. Soaking your feet in a tub of warm water or a foot spa for approximately ten minutes can do wonders for your feet.
Adding ground Epsom salts to the warm water can give you an extra relaxing and rejuvenating experience for your feet. In roughly one gallon of warm water, dissolve a tablespoon or two of Epsom Salts; dissolve a cup in the water if you are taking a bath. After your feet have soaked for ten minutes, elevate them for further relief. If your soles are hot, tired, or swollen, take a cooler bath instead.
Give Your Feet a Proper Stretch
Stretching exercises for your feet are a great way to relieve tightness in your ligaments and muscle tissue and help prevent spasms. Once you’ve had a nice soak in a foot bath, stretching is the perfect follow-up. Simply sit in a comfortable position and gently roll your ankles in a circle. After a few seconds, you can then bend or wiggle your toes. If you find your feet are too tight, you can use your hands or an exercise band to help the stretch.
Stretching the calves also helps relieve foot pain. A runner’s stretch is ideal, and you can do this anywhere! Start in a standing position facing a wall. Lean forward and place your hands against the wall. Keep moving down the wall towards the floor until you feel a good stretch. Hold each calf stretch for at least 20 seconds, but be careful not to overdo these stretches.
Keep Those Feet Active!
Exercise is the best way to help keep a body active, healthy, and strong. Exercising the feet is equally important. One of the ways you can keep your feet from feeling the painful effects of standing all day is to do the following:
- Try to pick objects up with your toes and carry them from one location to another.
- Stand with flat feet shoulder-width apart, and then raise yourself by lifting the heels off the ground with your calf muscles as you perform a calf stretch.
- Ankle pumps are another way to keep your feet active and alleviate foot pain from ankle and toe joints and Achilles tendon. Simply move your feet up and down to feel the movement and stretch.
- Rolling your feet on a round object will help relieve a painful sole. You can use random objects around your house, such as a tennis ball or a frozen water bottle.
Touch Therapy
Touching your feet is not only a great way to prevent foot pain. Rub lotion onto the soles of your feet and press firmly into sore areas such as the plantar fascia, the ball of the foot, and the heel. If you need to apply extra pressure to your aching feet, you can rub them using a foot roller or a massaging foot spa.
Arch Supports
A podiatrist may recommend arch support to give you some relief from your painful feet. Arch supports are designed to help lessen the shock to the entire foot from everyday walking or standing for long periods. Custom orthotics are the way to go if you need that extra bit of help throughout the day.
For more information on the service of custom orthotics, visit The Birmingham Foot Care Specialists website and seek professional medical advice today.
Buy Proper Footwear
Wearing shoes that fit is crucial for relieving foot problems. If your shoes are the wrong shape and size, you’ll be uncomfortable. Get your feet measured, buy and wear shoes that fit correctly and are comfortable, and offer the best support for your feet.
Another way to help relieve some tension from your sore feet is by wearing compression socks that help take some pressure off of the lower feet and legs by providing better circulation to your lower limbs.
Keep in mind, however, you’ll have to make several shoe purchases throughout your lifetime – even as you reach adulthood since both feet will change as you age. Changing your shoes is necessary if you are experiencing the following:
- A condition such as a hammertoe, ingrown toenails, heel pain, plantar fasciitis, or a bunion has appeared and is changing the shape of your foot.
- You are suffering from a neuroma (or pinched nerve) anywhere on the feet and legs.
- You have begun a new exercise program.
- Your feet have changed size or shape as you’ve grown older.
- Wearing sandals that offer little to no support is making your feet tired.
- Sandals with too little support are causing foot fatigue.
- You spend far too much time on your feet.
Reduce Calluses and Corns
Calluses and corns are hardened and dry skin that typically appear on the bottom of your feet, especially on the ball and heel. If left untreated, these areas can become cracked, start to bleed, and become infected in some more severe cases.
To remove calluses and corns, it is recommended that you do not use a sharp object to cut them off. The best way to treat them is to soak your feet in warm water long enough to soften the skin. Dry the feet and gently use a pumice stone or emery board on the calluses and corns.
After a few minutes of exfoliating these areas, apply moisturizing lotions or creams. Put on socks to keep the areas moist. You might need to repeat this procedure over and over again for the best results.
When Should You See a Doctor?
It is always better to see a podiatrist if you’re experiencing pain in both feet or even if it’s only in one foot. A trusted podiatrist will provide medical advice before starting any home remedy, as the condition could be more severe and require immediate attention.
These are some of the main reasons to contact a doctor if you have foot pain that won’t go away:
- Are experiencing flu-like symptoms associated with foot pain.
- Your legs and feet swell, causing severe pain.
- The bottoms of your feet are numb or have a tingling sensation.
- You have open sores or wounds that won’t heal.
- You have trouble walking on your feet.
- You experience back pain, knee pain, or sore muscles in any other area of your body when you stand or walk.
- It feels as though you have a broken toe or bone in your foot.
- You have an unusual amount of pain in your feet with no apparent reason why.
- You have no success with any home remedies to reduce swelling, alleviate the pain, or gain mobility in the affected foot.
Diabetes may be another reason for your sore foot. The American Podiatric Medical Association lists diabetes as one of the reasons why you could be having trouble with your feet—having diabetes untreated can lead to severe health complications. If this is the case, it is vital to consult with a foot care specialist immediately.
The Bottom Line
Standing in one place for extended periods of time can cause a lot of unwanted pain for your feet. Jobs such as factory line work, folding t-shirts, cashiers, and security guards require a person to be standing for most of the day, but by taking the necessary steps, you can provide some relief to your feet.
Birmingham Foot Care Specialists can help you find the information and resources you need to take care of your foot health. Reach out today for more information about your health and ways to help you be on your feet in comfort.
