Whether you are a runner, a dancer, a lounger, a high-heel lover, or a person who walks or stands for any part of your day, foot pain can really slow you down. Feet are an essential part of the body. Their primary role is to hold the weight of your body while standing, walking, jumping, and running. Foot pain is a very common problem, and it can happen in any part of the foot — toes, soles, arches, heels, and the top of the foot.
Foot pain can range from mild to extremely severe and debilitating, and any level of foot pain can seriously impact and hinder your daily life. The feet can become cramped and stiff from wearing restrictive shoes. So the first place to address foot pain is actually your shoes.
Proper Footwear
Wearing shoes without proper support can lead to serious pain in your feet, and finding the proper fit is so important. The shoe should not be too small or too tight. An ill-fitting shoe can not only cause pain and discomfort in your feet, you can also experience pain in your ankles, knees, hips and lower back.
When looking for a good shoe keep in mind the following:
Be sure to have solid support for the ankles and soles of the feet
Wear appropriate socks
Walk around the store before purchasing the shoe to be sure it is the right fit
Replace the shoes every few months because shoes can wear out that quickly
Lace Them Up!
Once you have the perfect shoe picked out, be sure to lace it up the right way! Avoid tying the shoes too tight. This can cause pressure on the top of the foot. You can also try lacing the shoes in a ladder pattern rather than the standard cross-cross pattern, or you can try using an elastic shoelace.
Ditch the Heels
Many people wear high heels everyday and this causes tremendous pressure on your feet — in particular the toes. If you can not give up the heels, try to make some modifications:
Avoid heels higher than 2 inches
Look for heels with a thicker base to decrease pressure and offer better balance
Opt for heels with open toes
Give your feet a break from the shoes throughout the day
Soak your feet in a warm foot bath at the end of the day
Strengthen and Stretch
Stretching and strengthening your feet can go a long way to reduce pain and increase stability. Practice some of these exercises, but don’t get discouraged if you can’t do them completely. Keep trying and your feet will get stronger and more flexible.
Toe Spread:
Interlace your fingers between your toes (you may have to start small and work up to lacing between every toe) to improve foot mobility. Hold for at least 30 seconds on each foot.
Single toe taps:
Sit with your feet flat on the floor. Practice lifting just the big toe, while keeping all the other toes on the floor. Then switch to keeping the big toe on the floor while lifting all of the other toes. Also try lifting one toe at a time off the floor and replacing them one at a time — This will take some practice!
Single leg balance:
Stand on one foot. Keep your weight centered over the grounded foot and do not allow your toes to pop up. Use a chair or some other stationary object for support as needed. Hold this position for 30-90 seconds and switch to the other side.
Roll it out:
Rolling a firm ball (such as a tennis ball) on the bottom of the feet can help with foot (and back) pain. Stand with your feet flat on the floor using a chair or some other object for support. Carefully apply as much pressure as you can tolerate, rolling the ball back and forth from the toes to the heel. Spend time putting pressure on any areas of tension.
Expert tip: freeze a plastic water bottle and roll the bottom of your feet on the frozen water bottle to reduce pain and increase mobility.
Calf Stretch:
Stand on a step with the balls of your feet on the widest part of the step. Slowly drop the heel down to feel the stretch in your calf. Hold for 30-90 seconds. Repeat on the other side.
Foot Stretch:
Come to your hands and knees on the floor. Flex the feet and tuck your toes under. Slowly shift your weight back into your feet and bring your hands onto your thighs as you can tolerate. If this is too much, keep your hands on the floor in front of your knees to bear some of the weight and relieve the tension in your feet. Hold for 30-90 seconds and repeat.
Rest and Ice
At the end of the day, it feels really good to give your feet a little TLC. Take off your shoes and socks and give your feet a break. A warm foot bath is great for tired feet. However, if you are experiencing foot pain, you can give your feet an ice bath. Soak for up to 20 minutes.
Expert tip: to ease into the ice bath, fill a bucket with cold water, submerge your feet in the water, then dump the ice into the bucket.
Your feet are the literal foundation of your body. Foot pain can be debilitating. But the good news is that most foot pain can be remedied with some simple changes — changing your shoes, adding in some basic stretches/exercises, and modifying daily habits. The feet are very adaptable, and you can work to improve their form and function. However if you have lingering pain after trying these tips, you may need to seek out the advice of a specialist.