Foot Pain: Sore Feet The simple facts and the cures

What is Sore Feet – Foot Pain

Sore feet is a very common problem that effects millions across the planet Earth. 

Making simple things such as standing, walking, running, or working, almost a nightmare, because of the pain and discomfort involved.

What causes Sore Feet – Foot Pain

The most frequent cause of heel or arch pain is plantar fasciitis. This is inflammation of the plantar fascia, the tissue that runs along the bottom of the foot.

A symptom is sharp pain in the arch when getting up in the morning or after prolonged inactivity.

Wearing shoes with little arch or heel support, too much physical activity, going barefoot and being overweight all can contribute to the condition.

People with flat feet or with very high arches that flatten when they stand up are at higher risk for foot pain problems.

Sore Feet – Foot Pain – Symptoms

Foot pain can start after you have stood for a long time, or while walking or working. My feet got so bad that they ached day and night.

At work I got to the point where I could hardly walk, and when I rested they continued aching for a long time.

The pain got so severe it threatened my job, my family activities and almost everything that I enjoyed doing.

The first symptoms are often what feels like a burning or hot foot, this often occurs before developing into a foot pain problem.

Sore Feet – Foot Pain – Treatment

The first step in treating foot pain is usualy to take a trip to the local store and buy some inserts, like Doctor Shoals.

If you foot pain continues, visit a podiatrist.

The podiatrist may give you a shot of ‘cortizone’ in the foot to stop the pain, or he/she may recommend that you have custom ‘orthotic inserts’ made.

There are numerous creams and rub’s you can also try. 

But I never had any real relief with them, it seemed they warmed or heated the skin or made my feet smell good. 

But the creams etc never penetrated the skin or made it’s way to the inflamed areas.

Also, you may be placed on medication to relieve the pain if it’s severe.

Sore Feet – Foot Pain – Prevention:

Treat your feet good and they will probably be good to you.

Buy and wear shoes that are not only comfortable but ones that have arch support and cushioning.

If the shoes are hard to walk on or provide little cushioning, buy some inserts like Doctor Shoals.

The biggest factor I found in my battle with foot pain is weight. If you are overweight you are asking for foot pain.

Here are the top 10 home remedies for foot pain.

1. Hot and Cold Water

Hot-and cold-water therapy can be effective in treating foot pain. The hot treatment will promote blood flow, and the cold treatment will reduce inflammation.

Fill one bucket with cold water and another with bearable hot water. Sit in a comfortable chair, dip your feet in the hot water for three minutes and then do the same with cold water for at least 10 seconds or up to a minute. Repeat the whole process two or three times and end with cold foot bath.

Another option is to apply a heat pad and an ice pack alternately for 10 minutes to reduce pain.

2. Vinegar

Vinegar is used in various treatments and can help with foot pain due to sprains or strains as it reduces inflammation.

Fill a tub with hot water. Add two tablespoons of vinegar in it. You can also mix sea salt or Epsom salt in it. If you do not have any of these, just use table salt. Soak your feet in it for about 20 minutes.

Alternatively, put a mixture of equal amounts of vinegar and water in two containers. Use cold water in one and hot water in the other. Soak a towel in the hot mixture, squeeze out the excess liquid and then wrap it around your foot. Leave it wrapped for five minutes. Do the same using the cold mixture. Repeat the whole process at least three or four times daily.

3. Epsom Salt

Epsom salt can help soothe your feet, giving you instant relief from foot pain. Combining heat and Epsom salt, which is primarily magnesium, works well to relax the feet and ease pain.

Put two to three tablespoons of Epsom salt in a tub of warm water.

Soak your feet in the tub for 10 to 15 minutes.

The salt can make your feet dry, so apply some moisturizer after soaking them.

4. Ice

Ice therapy is a good way to reduce pain and swelling on the feet. Put a small amount of crushed ice in a small plastic bag and use it to massage the affected area in a circular motion. You can also use a bag of frozen vegetables wrapped in a thin towel.

The cold temperature will temporarily numb the nerve endings in the painful area and give you relief. Swelling will also be reduced.

Do not use an ice pack for more than 10 minutes at a time; longer use can damage the skin and nerves.

5. Clove Oil

Clove oil is highly effective in treating headaches, joint pain, athlete’s foot, nail fungus and also foot pain as it boosts circulation.

For quick relief, gently massage your aching feet with clove oil. This will stimulate blood flow and relax your muscles. You can massage your feet and heels with clove oil several times a day.

If you have sensitive skin or a cut, dilute three drops of clove oil with one teaspoon of extra virgin olive oil or coconut oil and then massage your feet with it.

6. Cayenne Pepper

Cayenne pepper is a rich source of capsaicin, which is known to relieve muscle aches and pains, arthritis, muscle strain, lower back pain, and even aching feet.

If your feet ache when they get cold, sprinkle some cayenne pepper in your socks before putting them on. This will help keep your feet warm.

Another treatment is to add one-half teaspoon of cayenne pepper powder to half a bucket of hot water and soak your feet in it for a few minutes. This will have a soothing effect and give you relief from pain.

7. Sage

If your foot pain is due to some kind of strain, sprain, cut, or soreness, sage can be used to get relief from the discomfort.  It can also reduce foot odor.

Gently rub a handful of sage leaves between your hands and then put them in a pot with a little less than one cup of apple cider vinegar.

Bring the mixture to a boil, then reduce the heat and let it simmer for five minutes.

Soak a cotton cloth in the warm solution and then hold it on the affected area.

Repeat the process several times.

8. Mustard Seeds

Mustard seeds can also be used in the treatment of foot pain. They help remove toxic water from the body, improve blood circulation and reduce inflammation, thus giving relief from swelling and pain.

Grind some mustard seeds and add them to half a bucket of warm water.

Soak your feet in the water for 10 to 15 minutes and then pat dry your feet.

9. Asparagus

Asparagus is a good remedy when the foot pain is associated with some kind of inflammation or edema. Simply steam some asparagus for a few minutes and then eat it.

It will act as a natural diuretic, helping to flush excess fluid out of your system thereby reducing inflammation.

10. Essential Oils

Essential oils such as eucalyptus oil, peppermint oil and rosemary oil will help soothe tired, sore and aching feet.

Mix four drops each of eucalyptus oil and rosemary oil and two drops of peppermint oil in hot water.

Soak your feet in it for about 10 minutes.

Next time you suffer from foot pain, simply try any of these natural remedies. However, if the pain is unbearable and does not improve, see your doctor.

Foot massage Info

Pain is a symptom common to many foot conditions, and pain medications are a good solution for most types of foot pain.

You also can try other approaches, either before resorting to pain relievers or in conjunction with them.

For example, you can try an ice pack or a warm foot soak before reaching for the pain pills. In general, if your skin feels warm to the touch (indicating that your foot is inflamed and possibly swollen), apply ice.

Don’t apply warmth to an inflamed area because it will only increase the blood flow and make the inflammation worse.

If your feet are tired and sore and your skin feels normal or cool to the touch, try soaking your feet in a warm bath to relax and soothe them.

Pharmacies sell gel packs that you can either freeze or heat in the microwave, then apply to your feet.

You can also try massage (see “Foot massage,” below). Gently rubbing sore muscles and joints can often provide needed relief. But don’t massage a foot that is inflamed or that you think might be injured.

Foot massage

When you think of massage, you may think of a neck or back rub. But your feet also benefit from a regular rubdown.

And you may even be able to do it yourself. Massage improves circulation, stimulates muscles, reduces tension, and often alleviates pain.

It also provides a time for you to examine your feet, giving you the chance to notice a problem before it gets worse.

To do a massage:

  1. Sit in a comfortable chair.
  2. Bend your left leg and rest your left foot gently on your right thigh.
  3. Pour some skin lotion or oil into your hand. Rub it gently into your foot and massage your whole foot — toes, arch, and heel.
  4. Do a deeper massage. Press the knuckles of your right hand into your left foot. Knead your foot as you would bread. Or work the skin and muscles by holding a foot with both hands and pressing your thumbs into the skin.
  5. Using your hands, pull the toes back and forth or apart. This gently stretches the muscles underneath.
    Repeat on the other foot.
  6. To enhance your massage, you can buy massage devices in local drugstores or health stores. Look for foot rollers; these can provide fast foot massages at home or at work — take off your shoes and roll your feet over the massagers for a quick pick-me-up.


When it comes to pharmaceutical treatment, there are a number of different options. Some medications are topical — that is, you apply them to the skin.

Others are systemic; these are usually taken in pill form.

Ways To Soothe Tired, Aching Feet

It’s not uncommon to experience foot pain after a long day of work or a vigorous sport activity, especially as we age.

A long day of shopping or yard work can leave feet tired, heavy, swollen and achy- a problem we can all relate to at one time or another.

Achy Feet Factors:
  • Age
  • Gender
  • Dehydration



When you are constantly on your feet, a significant amount of stress is put on your legs and feet.

Strenuous walking or standing for long periods has an obvious effect on your feet. Other factors include ill fitting, poorly padded shoes, tight socks or stockings and tight garters.

Reduced blood circulation to the ankles and feet also causes tired aching feet.

5 Simple Ways to Relieve Tired, Aching Feet

There are ways to relieve pain associated sore feet and legs.

1. Elevate your feet for 15-20 minutes.
2. Soak your feet in warm water or warm a towel with hot water and wrap it around your feet and legs.
3. Massage your feet or have someone massage your feet for you.
4. Exercise your feet, as it can help to keep them healthy – it tones muscles, helps to strengthen the arches and stimulates blood circulation.
5. Wear Orthotic insoles in your shoes. Ask a podiatrist at Family Foot and Ankle Center if an orthotic device is a good fit for your lifestyle

When foot pain persists, it’s important to visit our Fairfax podiatric office for a thorough examination.

The cause of your foot pain may be more serious than simple stress and over work.

If the pain is unbearable and does not improve, see your doctor.