How to Alleviate Foot Pain

Co-authored by Neal Blitz, DPM, FACFAS

Last Updated: October 21, 2021 References

Each human foot is comprised of 26 bones, over 100 muscles, and numerous ligaments and tendons.^{[1]
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Research source} If your feet are sore, that indicates a problem with how your foot is interacting with internal and/or external factors. Because the feet bear weight and are responsible for how mobile you are, it is important to treat foot pain immediately. As soon as your feet become sore, you may unintentionally change the way you walk or use your feet, and this may possibly lead to bunions, plantar fasciitis, and hammertoes. Although severe foot problems should be treated by a doctor, there are stretches and treatments that can help foot pain and change habits so that it does not become a severe problem.

Part 1

Part 1 of 4:

Identifying the Symptoms and Causes of Foot Pain

1
Know the symptoms. The symptoms for foot pain are fairly obvious. You might need to start taking better care of your feet if you notice any of the following:
- Soreness in the toes, heels, or balls of your feet
- Bumps or protrusions on any part of your feet
- Difficulty walking or feeling uncomfortable while walking
- Tenderness to the touch on any part of your feet
2
Recognize the causes of heel pain. There are many things that can cause pain in your heel. Here are some of the most common causes:
- Plantar fasciitis is the most common reason people have heel pain. It is caused by an irritated plantar fascia, which is the tough tissue that connects the toes to the heel bone.^{[2]
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  Research source} It can cause discomfort in the heel or arches.
  - Treatment for plantar fasciitis includes rest, over the counter pain relievers, or heel/toe stretches.
- Heel spurs are extra bone growths on the bottom of the heel bone that can cause discomfort. They are usually caused by poor posture, inappropriate shoes, or by activities like running.^{[3]
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  Research source}
  - Treatment for heel spurs includes choosing better shoes with a more supportive arch, rest, or over the counter pain relievers.
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3
Recognize the causes of other foot pain. There are many possible reasons that your foot might hurt in areas other than the heel. Here are some of them:
- Metatarsalgia is pain that occurs from inflammation in the ball of the foot.^{[4]
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  Research source} It is usually caused by strenuous activities or by shoes that fit poorly.
  - Treatment includes icing or resting the foot, choosing more appropriate shoes, or pain relievers.
- Bunions are bony protrusions on the edge of the foot, usually next to the base of the big toe.^{[5]
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  Research source} They are often caused by shoes that don't fit properly.
  - Treatment includes wearing more comfortable shoes or surgery, if the case is severe.
4
Identify the sore area of your foot. Before doing any foot stretches, try to identify if it is your toes, heels, arches, balls of your feet or any other part that is hurting. Does it hurt worse when you are moving or bearing weight? Are you forced to change your gait?
5
Decide if you are duck- or pigeon-toed. Many people walk with their feet bowed slightly out. This is known as being duck-toed. Other people walk with their feet turned slightly in. This is called being pigeon-toed. Although this may be a comfortable position, the muscles, bones and tendons are not being used properly. Bad foot alignment can be responsible for pain in the feet, knees, hips, and back.

Part 2

Part 2 of 4:

Practicing Methods to Alleviate Foot Pain

1
Align your feet. Stand with your feet facing forward and use a straight surface like the edge of a rug, a wall, or a yoga mat to align one foot and then the other so that the feet are facing straight forward. This may feel strange at first. Try to adjust your foot position whenever you can remember.
2
Walk barefoot with good alignment. Schedule some time at home to walk around barefoot.^{[6]
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Research source} This can increase foot dexterity and stretch the muscles.
3
Do a straight leg stretch. Sit with your legs strait and your feet flat against the wall. Place a pillow underneath your buttocks.^{[7]
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Research source} Lean forward with your back straight. Hold for 10 seconds. Rest for 10 seconds and repeat 3 times. This stretch is especially important for people who wear high heels.
4
Do a V stretch. Lie on your back with your buttocks a few inches from the wall. Place your legs in a "V" and straighten them. You should feel a stretch in your inner thighs and your arches. Lying with your feet elevated above your chest can also help to reduce swelling.
5
Do toe stretches. Stand up and step forward with your right foot and transfer weight to your right foot. Curl your left toes under so that the tops of the toes touch the floor. Lean forward slightly until you feel a stretch on the top of your feet. Hold for 10 seconds. Repeat the stretch 2 to 3 times on each side.
- Another simple toe stretch is to simply spread your toes apart as far as they will go. Hold this pose for up to 10 seconds before releasing.
6
Pick up small objects with your toes. There are a few easy moves that can help stretch your toes and provide relief. Try curling your toes around a pencil so that they can hold it up. Hold this pose for a few seconds before releasing the pencil. You can repeat this 2-3 times.
- You can also try picking up small objects like marbles or markers.
7
Use your hands to stretch your toes/feet. Sit down and put your right foot over the top of your left thigh. Place the fingers of your left hand between the toes on your right foot. This helps to widen your toes and stretch them. Do this stretch for 1 to 5 minutes, and then repeat it on the opposite side.
8
Use a topical gel. Rub sore feet with a topical gel that contains an anti-inflammatory aid. The act of rubbing feet may also relieve muscle tension.
9
Implement the RICE method. Treat foot soreness with the Rest, Immobilization, Cold, and Elevation (RICE) method if your foot pain is acute. Rest your feet when they start to hurt. Place an ice pack or a bag of ice wrapped in a towel on the most painful parts of your feet and wrap them with a bandage or towel. Elevate your feet so that they are above your heart in order to reduce inflammation.^{[8]
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Expert Source

Neal Blitz, DPM, FACFAS
Board Certified Podiatrist
Expert Interview. 22 April 2020.}
- You can also try the Movement, Elevation, Traction, and Heat (METH) method. While RICE helps reduce swelling and pain, METH can increase blood flow and promote healing.

Part 3

Part 3 of 4:

Taking Preventative Steps

1
Evaluate your shoe choices. High heels and shoes with little or no arch support may be the reason your feet are hurting. Invest in a few pairs of shoes that are designed to cushion your foot bed and alleviate pain.
- Make sure that your shoes fit your feet well. They shouldn't be too narrow or too short.
- You can get inserts for your shoes to provide extra arch support or to help reduce bunion pain. You can get these at shoe stores or department stores.
2
Choose shoes with a negative heel. These shoes place the heel slightly lower than the ball of the foot and take pressure off the ball of the foot. They can also stretch the calf muscles. This can help alleviate pain especially for people who have intense pain in the front or ball of the foot.
3
Always stretch your feet before leaving the house. Many people do not address the muscles in their feet when they stretch. Develop a routine to help alleviate day to day pain.

Part 4

Part 4 of 4:

Knowing When to Seek Medical Attention

1
See a doctor if pain persists. If your pain continues after you have consistently tried all of the stretching and home remedies, there may be something further wrong with your feet that is causing the pain and you should visit a doctor to get their opinion. Even if the outcome is that you have chronic pain and need to take pain relievers, it's important to rule out other possibilities first.^{[9]
X
Expert Source

Neal Blitz, DPM, FACFAS
Board Certified Podiatrist
Expert Interview. 22 April 2020.}
2
Get severe bunions surgically removed. If bunions become severe (meaning that they cause continuous pain, limit mobility, or cause foot deformity), you decide to seek medical attention to get them removed. A doctor will either cut the bunion off^{[10]
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Research source} or drill several holes in the protruding bones and anchor them with a type of mesh that can be tightened to correct the bone movement over time.^{[11]
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Research source}
3
Get surgery for severe arthritis foot pain. If you have extreme pain in your feet because of arthritis, you may be a candidate a fusion surgery. This type of surgery may involve removing cartilage from the joint and then using screws and plates to join two bones together so that they no longer move. This can help alleviate the pain caused by arthritis and increase mobility.
4
Visit the doctor if you are an athlete with an injury. If you are a healthy athletic person and have injured yourself doing an athletic activity, you should see the doctor. You may have pulled a tendon or fractured a bone and it may need surgery to be repaired.^{[12]
X
Expert Source

Neal Blitz, DPM, FACFAS
Board Certified Podiatrist
Expert Interview. 22 April 2020.}

Expert Q&A
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Question

What is the fastest way to relieve foot pain?

Neal Blitz, DPM, FACFAS
Board Certified Podiatrist
Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).

Neal Blitz, DPM, FACFAS

Board Certified Podiatrist

Expert Answer

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If it isn't a serious injury, you typically want to follow the RICE method. That's rest, ice, compression, and elevation. You just want to keep the area isolated and relax a bit. If the pain doesn't get better, you should see a doctor.
Question

What can I use to keep my foot still?

Neal Blitz, DPM, FACFAS
Board Certified Podiatrist
Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).

Neal Blitz, DPM, FACFAS

Board Certified Podiatrist

Expert Answer

Support wikiHow by unlocking this expert answer.

You can always wear an ACE bandage or something like that. If the pain is really bad and any minor movement causes pain, you may need to get a cast.
Question

How can I tell if I have a stress fracture?

Neal Blitz, DPM, FACFAS
Board Certified Podiatrist
Dr. Neal Blitz is a Podiatrist and Foot & Ankle Surgeon who runs private practices in New York City and in Beverly Hills, California. Dr. Blitz is “The Bunion King®” and is the creator of the Bunionplasty® Procedure (plastic surgery for bunions) which has revolutionized bunion surgery. He has over 17 years of podiatric experience and specializes in minimally invasive foot and ankle surgery. Dr. Blitz received his DPM from the New York College of Podiatric Medicine, then completed a residency focused on Elective & Reconstructive Foot & Ankle Surgery at the Swedish Medical Center, and was awarded an AO Trauma fellowship in Dresden, Germany, focused on trauma and reconstructive techniques. He is board certified in Foot Surgery and Reconstructive Rearfoot & Ankle Surgery and is also a Diplomate of the American Board of Foot & Ankle Surgery and a fellow of the American College of Foot & Ankle Surgeons (FACFAS).

Neal Blitz, DPM, FACFAS

Board Certified Podiatrist

Expert Answer

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If you suspect you have a fracture, you need to see a doctor. So far as the diagnosis goes, it's actually kind of hard sometimes. You may need to get an MRI or CAT scan to figure out what the problem is.