Pain in your feet is no joke. Especially for those of us who find ourselves on our feet for long hours every day (aka just about everyone). If you find yourself feeling more than the usual aches and pains, it can quickly become a problem. If you have severe issues, if your walking or ability to stand is being seriously impeded, physical therapy at our office can help. However, there are some things you can do at home that can make a big impact and get you back on your feet without the pain.
A Hot Soak
First, your best friend when it comes to pain relief in your feet can be your bath tub. A hot soak for your feet and legs in the tub is great for increasing blood flow. Increasing blood flow helps your body repair the damage that causes pain. It also helps loosen and relax your muscles. Ten to fifteen minutes soaking in a hot bath is all you need to maximize the pain relief.
Do not underestimate the benefits of a relaxing hot soak. (Cat not recommended.)
Second, you can help correct the pain you are feeling in your feet by strengthening the muscles in your feet. Working out the muscles in your feet is not exactly something you see people focusing on at the gym every day. But some simple exercise can help you see big benefits. You’ll just need a couple of things from around your house. Find yourself a handful of marbles, if they are different sizes then all the better. Next, find a plastic cup. Sit down on the edge of a chair or your couch and place the marbles on the floor next to the cup. Using only the toes on your feet, pick up the marbles one by one and drop them into the cup. It may seem simple, and a little silly, but doing this exercise a few times per day will help build muscles in your feet that you otherwise don’t work directly. Stronger muscles help your foot to function the way that it needs to in order to be pain free.
We’ve covered heating up, exercise, and last comes cooling down. What you’ll need for this last at-home technique is a water bottle. Stick the water bottle in the freezer and let it freeze solid. Now what you have is firm, cold roller for your feet. Place the frozen water bottle on the floor, and place one foot on top of it. Apply downward pressure and roll the bottle along the entire bottom of your foot. Doing this stretches and massages the bottom of your feet, breaking down scar tissue. The cold helps reduce inflammation, another important aid in pain relief. You want to chill your feet, but don’t do over do it.
With these three tips you can make a big difference and be happy on your feet again.