How To Relieve Foot And Ankle Pain At Home

When you’re on your feet all day, it’s only natural for your ankles and feet to hurt. You could be experiencing plantar fasciitis, shin splints, or a stress fracture in one of the bones. Foot pain can stem from wearing improper shoes or standing too long without taking breaks to walk around. Learn how to relieve foot and ankle pain at home with these tips!

How To Relieve Foot And Ankle Pain At Home

1. Wear Supportive Shoes

When you’re on your feet for a long period of time, it’s important to wear shoes that provide good support and cushioning. You can also purchase inserts or orthotics to help relieve the stress on your feet when walking around all day.

2. Rest

Sit down periodically throughout the day if you are standing up while working at a desk job; take breaks by taking short walks outside or frequent stretching periods during work hours; try alternating between sitting with one foot propped up from under furniture every few minutes as well!

3. Draw A Foot Bath

Soak tired feet in warm water with Epsom salts before bedtime and massage them gently with lotion afterward; put an unheated frozen bag of peas inside a pair of socks before bedtime to help relieve morning foot pain; put a heating pad or hot water bottle on the soles of your feet when you feel discomfort.

4. Sleep

Get enough sleep at night and drink plenty of fluids throughout the day, as well!

5. Do Some Stretches 

Take a brisk walk outside to help release endorphins which can alleviate the discomfort of plantar fasciitis by giving you that “runner’s high.” To do this, start with your feet parallel and shoulder-width apart. Take one step forward so that your right leg is in front and bend it around 90 degrees while lifting your left heel off the ground; hold for three seconds then switch sides. This will stretch out tight calf muscles as well!

Another good way to get rid of foot pain is through stretching movements such as leaning down towards one side until you feel tension on the other side before switching; holding onto two coffee cups or wine glasses from under their bases (the handles are best) and stretching your fingers pointing up for a good stretch.

6. Apply A Topical Pain-Relieving Medication

Rub cream or gel with menthol, camphor, and eucalyptus into the sore foot; apply an ice pack for twenty minutes then repeat this process. You can also do this periodically throughout the day to help relieve pain! Take some ibuprofen before bedtime when your feet start hurting more than usual.

7. Keep Hydrated

Drink plenty of fluids throughout as well (the more you drink in general rather than just water, the better) since dehydration contributes to painful swelling due to increased pressure on sensitive tissues within bones. Stay properly hydrated by drinking six glasses of fluid during waking hours if not eating much food daily. Drink about eight glasses per day if consuming enough calories from calorie-containing foods each day. This will

It’s no secret that foot and ankle pain can be quite frustrating. Luckily, there are a lot of things you can do to relieve the pain at home! With some simple exercises or stretches, your ankles and feet will feel better in no time. We have an entire article with more specific tutorials on how to ease these common pains so visit us for more information today!

Are You Looking For Foot And Ankle Pain Relief?

At Pace Physical Therapy, we know that pain in the foot and ankle can really slow you down. To make sure this doesn’t happen, our recovery plan will typically involve a mixture of advanced hands-on physical therapy procedures such as massage or ultrasound; exercises to improve balance and strengthen your feet (exercises on a balance board are great for relieving joint issues); specialist facilities like electric stimulation machines which relieve swelling by restoring blood flow with an electrical current; or even orthotic footwear if needed to ensure mobility isn’t compromised again in future. We’ll also recommend lifestyle changes so long-term problems don’t arise too! We all want to lead a life of comfort and happiness. The trouble is, it’s not always easy after an injury or accident takes us out of commission for weeks at a time with debilitating pain in our joints. Take care of your feet and ankles by getting the right treatment from Pace Physical Therapy! Contact us today to schedule your appointment!