Nearly 80 percent of our day is spent on our feet. Combine this amount of time with over a hundred different tendons, ligaments, and muscles in the feet and ankles and it’s no wonder our feet ache from time to time. Finding a way to alleviate sore, achy feet is often on the top of our to-do lists after a long busy day.
Soothe your Tired Soles
If putting your feet up and kicking back to relax isn’t enough to soothe those aching feet, try these at home remedies to help comfort your tired soles.
1. DIY Foot Soak: One way to help alleviate sore, achy feet is by soaking them in warm water. This can be done with your own basin, or in the tub. Try adding some of your favorite essential oils to the water to increase the overall experience. Essential oils such as peppermint, eucalyptus, and rosemary can soothe sore feet and help with stress. Another DIY ingredient for a foot soak is Epsom salts. Both essential oils and Epsom salts can be found at your local drug store.
2. Routine Stretches: Overused muscles are prone to contract or spasm. Stretching can help overstressed muscles in the feet and legs. To incorporate stretching into your daily routine, find a comfortable position. Stretch your ankles by rotating in both directions. Stretch the feet by pointing the toes forward towards the ground and switching to point the toes towards you. You can also use your hands to help stretch the muscles in the feet, toes and legs. To help with lower leg strain, try a low runners lunge. Hold the pose for 3-5 seconds on each side.
3. Massage Techniques: After a nice warm soak, mixing your essential oils with lotion to massage the feet can help tremendously. Apply gentle pressure over the sore areas of the feet. Focus on what feels good while spending some time on the planter fascia. The planter fascia is the cord-like section of the foot that runs from the ball of the foot to the heel. To locate your planter fascia, flex your toes upward. The planter fascia is an important aspect of healthy feet. This structure provides support to the arch, which is important to absorbing the pressure from everyday use. Other massage options include a foot roller, or – the best – a professional massage therapist.
5. Properly Fitting Shoes: Our feet are locked inside shoes all day. If you are not wearing properly fitted shoes it is possible that they are significantly contributing to soreness. For those who are active, wearing the right shoes is imperative to ensuring your feet and ankles receive the right support. Shoes that are worn-out, or lacking the right support for your arch can inevitably make your feet tired, sore and swollen. The same type of problems arise if you are wearing shoes that are too tight. Having your feet measured to ensure proper sizing is the best way to ensure that you are wearing the right size shoes.
Consider the Cause
There are many reasons why we suffer from sore feet. Some of the more common reasons include:
Irregular Foot Anatomy: If you are someone who suffers from flat feet you are already aware of how sore, tired and achy your feet can become after a long day. Other abnormalities include an overly high arch, arthritis, and joint restriction.
Obesity: Obesity is another common reason for sore, achy feet. Many people who are overweight will find that their feet become excessively sore and tired after long periods standing or walking. This is caused by from increased stress on the ligaments, muscles, and joints.
Pregnancy: One of the downsides to pregnancy is the abundance of hormones. Specifically, certain hormones released during pregnancy cause the ligaments in the feet to relax. This combined with added weight gain is the core reason why many pregnant women suffer from sore, swollen, and achy feet.
Irregular-Fitting Shoes: Wearing shoes that are not the right size for your feet can cause a variety of problems. Poorly fitted shoes will cause shifting of the foot while walking. This causes the muscles in your legs to overcompensate for the lack of support, causing more issues along the way. Moreover, wearing shoes that do not offer the proper support can also cause problems.
Constant Use: For many people, the most common reason for sore, tired feet is overuse. Long, busy days full of running, walking and standing continuously can make even the healthiest feet feel tired and achy. Other contributors are standing or walking on hard surfaces such as concrete, which can cause added stress to the feet.
Dehydration: Lacking proper fluids can also play a role in tired, sore feet. To ensure proper hydration, drink plenty of liquids while on your feet.
When Should You See a Doctor?
Sore, tired and achy feet are relatively common. However, if the pain you experience persists on a more constant basis it may be time to visit us at Step by Step. Some health conditions such as diabetes and autoimmune diseases can cause stress on the feet. Visiting with your doctor for a proper diagnosis is essential to ensuring your health and wellbeing are cared for.
Call or stop by our office today to visit with a team of professionals that care about your tired, achy soles. We specialize in treating a variety of common ailments. If your feet need attention, call the friendly professionals at Step by Step Professional Family Foot Care today.