Between walking, standing, and exercise, your feet work hard. Soothing them is key to preventing pain and discomfort.
“I like a foot balm that deeply hydrates, especially during winter,” says Dr. Galli. But she warns against foot files, which can scrape and tear healthy skin. She also cautions against detoxifying foot pads, which claim to rid your body of toxins by absorbing them overnight.
1. Rolling Balls
Rolling out the bottom of your foot, especially the arches, is a great way to alleviate and prevent tension or aches and pains. You can use any type of ball – tennis, lacrosse, golf, or even a frozen water bottle – to massage out your feet. Apply as much pressure as you can tolerate without feeling sharp or unbearable pain. Spend 2-3 minutes massaging each foot. Foot muscles and fascia connect to other parts of the body, including hamstrings, calves, and lower back, so taking care of them can help relieve or prevent pain in these areas too.
2. Massagers
Foot massages can reduce muscle tightness and encourage the release of endorphins, the body’s natural painkillers. They can also help relieve numbness and stimulate blood flow to the feet.
To give yourself a foot massage, sit in a chair or on a bed and place a ball under one of your feet. Use your thumbs to gently massage the sole of the foot, starting at the heel and working toward each toe. Increase the pressure by leaning in to use body weight. Repeat on the other foot.
3. Compression Socks
Compression socks (or stockings) are tighter than ordinary socks and gently squeeze the legs to promote circulation. They can also relieve foot pain and a number of conditions, including venous insufficiency, varicose veins and skin ulcers.
These socks can aid blood flow when you’re sitting for long periods of time, such as on a flight. They can help prevent clots and lessen the swelling and discomfort that may happen on such flights.
These socks are available over-the-counter and online in various lengths and compression levels. Your doctor can advise you on which ones are best for your specific situation.
4. Insoles
If aches, blisters and hot spots are keeping you from enjoying your favorite outdoor activities, shoe inserts can help. REI insoles use harder materials that provide structural support and stability, which redistribute pressure more evenly to reduce pain on the bottom of the foot.
Orthotics are designed to support the natural arch of the foot, prevent overpronation and supination, and relieve heel pain by reducing pressure on the heel. If over-the-counter inserts don’t improve your pain, a podiatrist or foot specialist can prescribe custom orthotics. These inserts are molded to fit the specific contours of your feet.
5. Foot Scrubber
Foot scrubbers are special tools designed to help remove dead skin cells from the feet. They can also improve circulation and reduce odor. However, these devices come with several risks including skin abrasions and cuts if they are used improperly.
In addition, the scrubbers are often used in moist conditions, which can make them a breeding ground for bacteria and fungi. Practicing good hygiene by thoroughly cleaning and drying the scrubber after each use can reduce infection risks.
6. Orthotics
Store-bought shoe inserts are great for providing extra cushioning and supporting a flat foot or high arch. But, for those with severe pain or imbalances, custom orthotics are a better option.
Orthotics are designed specifically for your feet and can alleviate problems like pronation (the inward roll of the ankle) by realigning the foot into optimal position. This reduces stress on muscles and ligaments in the feet, knees, hips, and lower back.
Wearing orthotics creates a change in your foot biomechanics, so it is recommended to start off with them for short periods of time to avoid numbness in the feet from compression or restriction of blood flow.
7. Night Splints
Night splints help relieve heel pain by passively extending the plantar fascia, which is a thick band of tissue that supports the arch and connects the heel bone to the front of the foot. They are one of the most doctor-recommended treatments for heel pain.
Night splints keep the ankle in a flexed position, which prevents the fascia from tightening overnight, reducing morning pain and encouraging healing by lengthening the fascia to reduce strain and encourage micro-tears to heal. They are most effective when used consistently and as part of a comprehensive podiatric treatment plan.
8. Ankle Braces
Ankle braces are important if you suffer from ankle sprains or have other conditions that affect the foot or ankle. Specialized braces may offer support, stability, and cushioning for specific conditions, such as plantar fasciitis or chronic ankle instability.
Soft, elastic braces are designed to provide joint support, enhance balance, reduce swelling and discomfort, and help keep the ankle warm and decrease muscle stiffness. Lace-up braces are semi-rigid and limit side-to-side movement but do not hinder up-and-down motion. They can be worn on either the right or left ankle.
10. Footwear
Footwear can play a key role in alleviating foot discomfort. For example, blisters or calluses may indicate improper shoe quality, while discomfort in the ball of the foot points to inadequate cushioning. Choosing footwear that prioritizes comfort and aligns with the foot’s needs promotes healthier biomechanics and reduces the risk of future injuries.
When shopping for shoes, always rely on a proper fit rather than the size listed on the label. Additionally, it’s a good idea to wait until the afternoon to try on shoes, as feet tend to swell throughout the day.