Without using any medication, soak your feet in warm water to relieve the pain. Fill a small hot water tub or use a foot spa intended for that purpose. Add bath salts, such as Epsom salt, then rest your feet for 20-30 minutes in the water. Warm water helps alleviate pain.

If you have a foot injury or you have an inflamed foot, try using ice. When your foot is inflamed or bruised, ice may be effective. If it's inflamed, the skin would be sticky to the touch. Cover the ice in a washcloth or other thin cloth for 15-20 minutes. Then place it on your foot.

To relieve sore muscles, give yourself a foot massage. Sit down and bring one foot up on the other knee. Pour a glob of lotion and then rub your foot flat, massaging the ball, heel, and toes. To press harder into your foot muscles, use your thumbs, rubbing them in a circular motion. Ask someone to massage your feet if they are willing!

To cope with heel pain:

  • Roll your feet over a round object like a foot roller, bottle of water, or a can of soup.
  • Sit down in a chair and put your foot over the round object.
  • For a few seconds, put your arch on the round object, press down gently, and roll your arch over the object in a forward and backward movement.
  • When done with one foot, turn to the other foot.


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