How to Soothe Tired Feet

Many people often complain of tired feet, especially those who have to stand for a long time or walk a lot. When you get home from work or finish your workout, you may want to find a way to help relieve tired feet. Read the tips and advice below to know how to soothe your feet and make them more comfortable almost instantly.

Table of Contents

Elevate your feet at rest

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If your feet are swollen, foot elevation therapy can help reduce swelling. Try to keep your feet at least as high as your heart to allow blood and lymph to flow from your feet. You can use pillows to support your legs when lying on the sofa, but do not cross your ankles to avoid impeding blood circulation.

Apply ice to the feet during elevation if they are swollen. Apply ice for 20 minutes, then rest for 20 minutes.

Soak your feet in warm water

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Soothing and relaxing feet is a useful treatment for aching feet. Fill the basin with warm water and soak your feet for about 30 minutes or until the water cools. Have a towel next to you to dry your feet, preventing slips and falls. ^{[1] X Harvard Medical Schop Trusted Source Go to Source}

Some people find that a little Epsom salt mixed with water can help soothe sore and tired feet. Although there is no scientific evidence for this effect of Epsom salt, it does not hurt to mix Epsom salt in water to see if it works. ^{[2] X Research Source}

Roll your feet on a tennis ball

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This will stretch the arch of your foot and make you more comfortable. Sit comfortably and place the arch of your foot above the tennis ball on the floor. Slowly roll your feet back and forth on the ball, pressing down gently to relieve tension. Do this for about 1 minute, then switch to the other leg. ^{[3] X Research Sources}

You can do this exercise 2-3 times a day to relieve stress.

Stretch your toes

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A simple toe stretch can relieve tension and cramps. Sit down and place one foot in front of you, heel touching the floor. Use your hands to pull the big toe back toward you, listening for the feeling of stretching under the soles of the feet. Hold this position for about 30 seconds, then switch legs. ^{[4] X Research Sources}

You can stretch your toes 2-4 times each leg until it feels more comfortable.

Foot massage

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A calve and foot massage can reduce stress and inflammation. Make an appointment with a licensed masseur who says you have a foot problem. They can massage from your toes up to your calves to reduce swelling and provide comfort. ^{[5] X Harvard Medical Schop Trusted Source Go to Source}

If you don’t have time to go for a foot massage, you can ask someone close to you to help massage your feet, or you can even do the massage yourself.
If you want to give yourself a foot massage, sit in a comfortable recliner and fold one leg, placing your foot on the other knee. Gently massage your toes, arches, and heels with your hands, then switch to the other foot.

Take an over-the-counter non-steroidal anti-inflammatory drug (NSAID)

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Medicines can help with pain and inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, or aspirin are available at most pharmacies. Note that these medications can damage the stomach, kidneys, and liver, so it’s best to take them for no more than 2 weeks at a time. ^{[6] X Trusted Source Mayo Clinic Go to Source}

If you are going to take medicine, try to eat before or right after taking it. The medicine can make your stomach upset if you haven’t eaten anything.
Do not take NSAIDs if you have ulcers, heart or kidney disease.

Try topical pain relievers

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These are creams and lotions that soothe the feet from the outside in. You can go to the pharmacy and pick up a product that contains menthp, eucalyptus oil, pine oil, or salicylates (they may be labeled as pain relief gels). Rub the product on your sore feet and wait to see its soothing effect. ^{[7] X Harvard Medical Schop Trusted Source Go to Source}

There are also creams and gels on the market that contain substance P or capsicum, the substance that gives chili peppers their spicy taste. If you use a product containing substance P, you may feel a burning or tingling sensation when you first apply it to your skin (but that means it works).

Change shoes

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Shoes that are heavy or do not fit properly can cause additional foot pain. Try to choose sturdy and lightweight shoes that are appropriate for your activity level. If you wear high heels, you should try to choose shoes with a moderate height, about 3-5 cm so that your toes are not pressed and put pressure on the arch of the foot. ^{[8] X Trusted Source PubMed Central Go to Source}

If you are in the habit of running, change your running shoes every 600 – 800 km or 3 months, whichever comes first.
Remember to always fasten your shoelaces. Loose shoes will put more strain on the foot and calf muscles.

Use supportive shoe cushions

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Custom-made insoles can help relieve pain. Ask your doctor to prescribe custom-made insoles that you can wear every day. It will help support the arches of your feet and toes as you stand, walk, and run. It can also help reduce the risk of problems in other joints such as ankles, knees, and hips. ^{[9] X Trusted Source PubMed Central Go to Source}

Medical professionals who make supportive shoe insoles include podiatrists and some chiropractors.
Some health insurance plans cover the cost of custom-made insoles. If your insurance doesn’t pay, you might consider buying pre-made shoe insoles – they’re much cheaper and can give you quick pain relief.

Visit a podiatrist when your feet are very painful

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If you have foot pain every day, you may need medical attention. Podiatrists can treat many different foot conditions, sometimes with simple surgical methods, but often with conservative methods such as orthopedic shoes, insoles, splints, or bandages. They can determine the cause of foot pain and how to treat it if home remedies don’t work. ^{[10] X Trusted Source Mayo Clinic Go to Source}

The podiatrist is a great resource for information on the best shoe for your foot and gait.

Advice

If buying new shoes, you should shop near the end of the day. The foot often swells to its full size, so you can choose a shoe that fits your foot. ^{[11] X Trusted Source Harvard Medical Schop Go to Source}

Steps