5 Ways to Fix Sore Feet

Sometimes the bottoms of my feet hurt.  It hurts to walk and it hurts to stand.  

There are two common causes:  Plantar Faciitis  and Achilles Tendonitis.  And it is even possible to have both at the same time.  In fact there is a study that suggests that increasing the load on the Achilles Tendon can impact the Plantar Fascia (thick band of tissue that covers the bones on the bottom of the foot). National Library of Medicine  

Regardless of what it's called and the medical explanations for each type of injury, I just want my feet to feel better.  

The best way to reduce pain is to figure out why your feet hurt, rest, stretch, strengthen and ice.  

1.   Figure Out Why Your Feet Hurt

Determine what has changed to cause the pain.  

• Are you using worn out shoes?  
• Did you buy new shoes that bother your feet?  
• Did you increase your distance in walking or running?  
• Did you climb a hill or walk in the sand?  
• Are you standing longer than normal?  

Whatever changed stop doing it immediately!

2.  Rest Your Feet 

It may take a week or several months for your feet to heal.  Reduce the total time you spend on your feet each day.  Reduce distance for walking or running.  And reduce the amount of time you are just standing.  

Standing on your feet for one hour is actually worse than walking. It is the lack of blood flow that causes muscles to tire more easily and causes pain in the feet, legs, back, and neck.  Coastal Podiatry

During recuperation make sure to only walk or run on a level surface.  

In my experience if you don't rest, your foot pain will just continue to get worse.

3.  Stretch

It is important to stretch your feet, toes, ankles and calves every day.  Two times a day is even better.  A 3" massage ball and a lacrosse ball are good tools for stretching and massaging the bottoms of your feet.

Putting your fingers between your toes and rotating your ankle is a good way to stretch your toes and ankles. Also push your toes forward and backward.   

     And don't forget to stretch your calves by leaning against a wall.

4. Strengthen 

Although it is important to rest your feet when they are sore, it is also important to strengthen them so that they will not be injured again.  Therefore, when the pain starts to recede start to slowly strengthen your feet, toes, ankles and calves.  

This video on youtube from Frank Ng is a quick, easy way to strengthen your toes and ankles.  

The best way I have found to strengthen my calves is on the stairs:

• Start standing on a stair, or similar so your heels can drop lower than your toes. Keeping the balls of your feet on the stair, lower your heels as far as you can toward the floor. Then press your heels up as high as you can.  WebMD

5.  Ice the Bottoms of Your Feet 

To reduce inflammation put ice on the bottoms of your feet one or two times per day.  It also feels good on sore feet!

A bag of frozen peas works great!

Make sure to visit your doctor if the pain does not get better.  

 

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