5 Tips For Reducing Foot Pain and Fatigue

by Tara Caruso

If your feet hurt from standing for long periods of time, running, walking for long distances, after exercising or any other time you are not alone. Everyone experiences foot pain at some point in his or her life whether it’s due to improper footwear, a foot disorder or the just everyday pressure on your feet.

We use our feet everyday and rarely give them the attention they deserve let change that and spoil them! Here are some tips and tricks to help pamper your feet and alleviate your pain.

Wear Arch Support

Wearing arch support is a key way to lessen your foot pain. With every step you take your feet take on the weight of your body, when we walk or run the pressure on your feet can be up to four times more than your body weight. That is why arch supports are so important. They support your feet to help distribute the pressure evenly across the bottom of your foot so no one spot is taking the brunt of the weight.

Personal Foot Massage

Holding your foot so your fingers support the top of your foot and your thumbs have access to the bottom of your foot. Start at the base of your heel and press your thumbs to apply pressure, release and move up a quarter of an inch up the inside of your foot. Once you get to your toes go back to your heel and repeat going up the middle of the foot and the outside of the foot.

Next take your two thumbs and apply pressure at the heel but this time glide your fingers up the inside of your foot. Repeat for the middle and outside of your foot. (If you are having trouble gliding you can use a little lotion you only want to use a little if you use too much it's harder to keep control of your movements)

Cross your thumbs on the balls of your feet (so that one is on the inside edge of the foot and the other on the outside and your thumbs form a cross) glide each thumb to the other side of the foot while stretching the foot at the same time. Repeat this down the foot

To get a deeper feel press your knuckle into your arch and give a twist. Repeat several times around the arch area. Lastly, give each toe a squeeze and then give your foot a few squeezes.

Foot Bath

Soaking your feet won’t just help with foot pain it’s also wonderfully calming and relaxing. All you need is a bucket, large pot, storage container or anything that will fit your feet and deep enough that water can cover them.

Fill your bucket or basin with warm water deep enough so the water will cover your feet. Add ½ cup of Epsom salts (if you don’t have any add some regular salt) and 3-5 drops of essential oils.

Essential oils not only smell good, many of them have healing properties that can help with muscle pain and inflammation. Essential oil suggestions for your footbath are lavender, eucalyptus, peppermint and Chamomile use one or mix two in your foot bath.

Circulation Break

If you are spending large amounts of time on your feet or sitting stationary, it is important to switch up your movement or lack thereof and get your blood circulating. Our bodies need to move to feel good so take a short movement break every 45 minutes to an hour.

Here are some short movement ideas:

Go for a short walk even if it is just around the office (bonus if you can get outside).

- Jumping jacks

- Squats

- Run in place

- Push ups

- Lunges

- Mountain climbers

Foot Stretches

If you are experiencing high arch pain or pain from fallen arches doing these stretches regularly can help relieve the stress that continuously builds up.

Towel Stretch – Sit on the floor and stretch your legs out in front of you. Using a towel wrap it around the ball of your foot. Keeping your legs straight pull the towel towards you until you feel a good stretch in your foot and calf. Hold this for 10-20 seconds, release and switch to your other foot. Do several times for each foot.

Towel pickup – Sit in a chair and place a towel on the floor in front of you. Place your heel on the ground, grab the towel with your toes and lift your foot in the air. Place the towel back down and repeat several times for each foot.

Step stretch – Stand on a step with your heels hanging off the edge. Lower your heels down slowly and hold for 10-15 seconds. Bring them back up and repeat.

Your feet are the foundation of your body supporting every step you take. By taking extra care of them you will feel the improvements all over your body.