Foot pain affects people of all ages and gender. What will relieve your foot pain will depend upon what’s causing it. How to ease foot pain at home and how to relieve foot pain and associated symptoms – this is what our physiotherapists attempt to answer for you in this blog.
Study indicates that approximately one in five people report foot pain, aching or stiffness, with a higher prevalence observed in females, those aged 50 years and over and those classified as obese. However, even in patients aged under the age of 45 years old, at least 10% reported foot pain [1]. The feet are the primary weight-bearing pillars of the body and are functional in numerous activities of our daily living. They also serve the purpose of supporting the movement of other lower limb joints and aesthetics.
Pain may develop in the feet at different locations and may be caused due to differing causes and type of foot disorders. Find more about Foot pain causes by clicking here.
What to do if your foot hurts when you walk or run?
To avoid foot pain while walking or running due to any of the above-enlisted reasons and conditions, follow these guidelines:
- Perform basic stretches regularly
- Do proper warm-up before brisk walking or running
- Use walking aids or splints while walking if required and advised by your doctor or physiotherapist
- Use proper footwear that adheres to ideal shoe guidelines (as given below)
If the pain persists, use RICE protocol for 3 days. In case the pain does not settle down still, call us and we will connect you with a physiotherapist near you for a personalised assessment and advice for foot pain relief.
[Related Reading: Foot Pain: 13 Common Foot Conditions & Treatment Tips ]
How to select proper shoes to prevent foot Pain?
- There should be adequate ground contact throughout the length of the sole of the shoe
- The length and width of the forefoot should be determined well
- Using narrow footwear should be avoided to reduce strain on the arches
- The toe box should be wide enough for toes to extend and spread fully while weight-bearing
- Avoid excessively pointed toe box fitting shoes
- The insole and heel should be properly cushioned
- Avoid the wrong style of shoe or an incorrect shoe size
What is the best home remedy for foot pain?
These are some of the effective home remedies for foot pain that may help relieve your sore feet over time.
- Foot bath: A foot bath in lukewarm water is used in a bucket or tub to soak the feet. Epsom salt can be added to the water for a soothing effect, and to relieve your sore muscles and reduce swelling in your feet. You can soak your feet in this mixture for around 15-20 minutes for relief.
- Foot massage: Massage your feet from the heel to toe, which relaxes your fascia and tendons. You can also use lotion or oil to massage the foot; it can help to lubricate your skin and soften the foot soles. You may also use a gentle massager or a foot roller.
- Icing: Applying ice to your sore feet helps to reduce pain and inflammation. You can apply in the affected area for 5 – 15 minutes a few times a day for relief.
- Inspect your feet on a timely basis for cuts or bruises in case of diabetes
- Practice foot stretching exercises and strengthening regularly
- Use proper fitting or compression socks and footwear as recommended
How can physiotherapy help with foot pain?
Physiotherapists are essential to diagnose complicated foot problems and assess accordingly. Physiotherapists at ReLiva Physiotherapy & Rehab are experienced in the assessment and treatment of foot conditions.
Physiotherapy treatment for foot pain will include one or more of the following:
- TENS Therapy: A therapeutic intervention used to reduce neurological foot pain.
- Reduce pain, swelling, and inflammation: Therapist will advise application of ice, warm foot bath, or footwear modification after a thorough assessment, to control pain. A compression bandage can be applied to reduce swelling. To reduce pain, physiotherapist can also use taping and splinting of tendons and muscles in case of injuries and inflammation.
- Physiotherapy Modalities: The therapist can use ultrasound therapy or laser therapy; faradism under pressure or a faradic bath can be used to reduce swelling and helps to heal tissues.
- Improve range of movement and mobility: Wax bath and mobility exercises can be useful to reduce stiffness and inflammation of feet after fracture or surgeries of foot muscles.
- Muscle-strengthening exercises: Resistance bands and mobility exercises given by the therapist can be used to strengthen the muscles.
- Foot and calf stretching exercises
- Balance and proprioception training
Whether your foot pain requires you to choose conservative method for recovery or surgical, Physiotherapy will surely see you back on your feet. At ReLiva, we want you to get back to participating in the activities you enjoy as fast as possible. Get relief. Call +91 992099 1584 to speak to us today or ask for call back by filling the form below so we can connect you with a physiotherapy specialist in your area.
Have Foot Pain? Physiotherapy can help!
This post is based on the inputs from our physiotherapist in Pune, Dr Prachi N. Sugandhi (PT). Dr Prachi is a Master in orthopedic and musculoskeletal physiotherapy. She is adept in rehabilitation of sports injury, post-operative rehabilitation, treatment of respiratory and lung problems. She is skilled in Kinesiology taping, pilates and uses a variety of advanced physiotherapy techniques for effective pain management and speedy recovery of patients.
Scientific References:
[1] Prevalence and correlates of foot pain in a population-based study: the North West Adelaide health study; Catherine L Hill,corresponding author1 Tiffany K Gill,2 Hylton B Menz,3 and Anne W Taylor2; PMCID: PMC2547889; Published online 2008 Jul 28. doi: 10.1186/1757-1146-1-2;
