Support the Foot Blog

6 Ways to Get Rid of Foot Pain

Our feet have one of the hardest jobs in the world. We rely on them to take us where we want to go, and in return we subject them to all sorts of hardship: perhaps you have a job that requires you to stand all day, you’re an avid hiker or marathon runner, or you nudge them into cute-but-unforgiving heels day after day. It’s no wonder your feet hurt—but it is possible to find relief and enjoy a life free from foot pain.

Below are five suggestions from our foot care experts for how to treat foot pain. Depending on your lifestyle, and the source and severity of your foot pain, you might try a few or all of them. While some kinds of foot pain can be instantly fixed, and other types take time to heal, applying these ideas should help your feet feel better each day.

1. Stop wearing flip-flops or other unsupportive shoes

Flip-flops are perfectly fine for a little time at the beach or when going out to get the mail, but you wouldn’t wear them out on a 3-mile hike, would you? Wearing flip-flops or other unsupportive shoes (high heels, ballet flats, etct.) all day, every day isn’t much different. Additionally, be wary of shoes with pointy toes that squeeze your toes together, leading to painful bunions. All in all, constantly wearing flip-flops or fashion shoes can alter your stride, lead to foot pain and even be the cause of lower back pain.

Reserve the fashion shoes for special occasions and invest in comfortable, supportive shoes that fit your feet for your everyday footwear. Also take the time to have your feet professionally fitted, especially if you have a standing job or it’s been several years since you had your feet sized—there’s a chance your feet have changed and you’re not wearing the correct shoe size.

2. Visit your podiatrist

The best way to pinpoint the cause of foot pain, and thus find an effective treatment for it, is to have your feet evaluated by a podiatrist or other qualified foot specialist. If your foot pain is ongoing or severe, professional care is a must. An experienced podiatrist can offer treatments for foot pain ranging from medication to custom orthotics to surgery for bunions, heel spurs, and other major foot problems.

3. Start doing foot exercises a few minutes every day

Foot pain can stem from a lack of conditioning; if your feet and ankles lack range of motion, they can’t function as intended and will eventually start aching. Remedy this by incorporating a few foot exercises for flexibility and strength into your self-care routine. This easy program from the American Orthopaedic Foot & Ankle Society is a great place to start. It involves only 5 exercises, and you can do most of them while sitting at your desk using items you already have lying around, such as a towel and a golf ball (although you may want to plan a well-deserved vacation to find the sand!).

4. Try taping—or the QUICK TAPE® Foot Support Strap

Taping can be a very effective, inexpensive and drug-free way to relieve foot pain. Proven foot taping techniques, such as the Low Dye method, provide arch support to both relieve pain and help realign the foot. The downside to traditional taping methods is that they require a lot of tape and there’s a steep learning curve to applying it correctly. Additionally, athletic tape must be replaced every day—a hassle that might make you ditch the whole idea.

If you want an easy way to get all the benefits of taping, the QUICK TAPE® Foot Support Strap is specifically designed to achieve the same arch support benefits of Low Dye taping in a single, easy-to-apply premade foot strap. It stays put thanks to a non-irritating adhesive and provides full arch support through sweat, showering, and activities for up to 7 days. QUICK TAPE® support straps can provide fast and effective relief for foot pain in athletes, those with strenuous jobs, and anyone suffering from plantar fasciitis, Achilles tendon pain, arthritis, shin splints, and a number of other foot and lower leg ailments.

5. Massage your feet!

Like the rest of your body, your feet can benefit from a good massage. There are a number of resources online for how to do a DIY foot massage, such as this video below.

If you can swing it, get a professional foot massage. You can totally relax and rely on someone with in-depth knowledge of foot and ankle anatomy to hit all the right spots. Some podiatrists offer foot massage therapy, as do reflexology specialists—and while the jury is still out on the science behind reflexology, this therapy has been used for centuries to help soothe aches and pains.

One word of caution: foot massage and/or reflexology can sometimes “hurt so good,” but it shouldn’t be painful. Additionally, if you’re healing from a fracture, neuroma, or other serious foot injury, check with your podiatrist or orthopedic surgeon before starting foot massage.

6. Put your legs up the wall

The “legs up the wall” yoga pose offers many benefits, from stress reduction to relieving lower back tension to reducing swelling in the feet and lower legs—which can certainly help tired, aching feet feel better. The pose is easy. To get into position, lay on your side in an L shape with your butt and legs flat against a wall. Then rotate onto your back so your legs are pointing straight up the wall. Do this for up to 10 minutes at a time. Placing a small pillow under your tailbone to elevate your hips slightly can help improve comfort and circulation.

Find out more and start feeling better on your feet ASAP

We hope the above foot care techniques can help you heal foot pain and keep your feet healthy and happy. To learn more about QUICK TAPE®  support straps and how foot taping works, read our FAQs or contact us! We’ll be happy to guide you toward the QUICK TAPE® support strap that will best suit your needs.

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