There is almost nothing worse than sore feet. We need those little pinkies for nearly everything. Want to get a drink from the kitchen? You gotta walk there. Time to go to the movies? Well, that involves using those tootsies too. So does driving a car, sitting, in fact, almost everything does. Even when resting, if you’re experiencing foot pain after walking a long distance, it’s gonna hurt. But, the good news is there is something you can do about those overused lower extremities. Here’s our guide to how to relieve foot pain from walking all day.

How to treat sore feet from walking

Taking care of your feet is important, after all, there are only two of them and you can’t simply take them off and change them for new ones when you’re done with them. They require tender love and care; these are our top tips to relieve foot pain from walking and improving your foot care regime.

soak toes

1.   Soak them toes

After that long walk, we’re sure you’ve already torn those shoes and socks off, looking for some relief, only to discover some very red, very swollen masses where those gorgeous tootsies of yours used to be. Foot pain from walking too much is the punishment we endure for our adventure, but to set them on the right path again, the first thing you need to do is run a foot bath (full-body experience optional).

Start by filling a bath or basin with warm (but not boiling) water. Before you steep those extremities in the water; it’s time to add something a little extra. You can try:

  • Epsom salts are suggested to help reduce swelling, relax muscles, and do wonders for stiff joints.
  • Chamomile soothes and relaxes the skin
  • Lavender creates a calming aroma and relaxes the body. Can be used in natural or oil form.
  • Eucalyptus oil works as a natural antiseptic and anti-inflammatory and creates a pleasant smell for your soak.

2.   Time to stretch

Now, that your feet have had a moment to de-stress, it’s time to reinvigorate those blood vessels with a little light stretching and exercise to promote circulation and healing. When you have sore feet from walking, after a bath they can become stiff and tense, and these activities gently encourage your soles back into action.

Nothing too intense is required. While sitting on your bed or a chair, bend your foot backwards towards your ankle then down in the opposite direction. Next using your ankle swirl your foot around, gently. Finally, with your feet solidly on the floor, keep your toes on the ground while you raise your heel and ankle upwards. Repeat 2-3 times with each foot, and you are done.

3.   Relax with a massage

The benefits of massage have long been noted – relaxation, circulation improvement, lymphatic drainage, etc. – and it’s all true. Massages are great tools in your healing kit. To reduce the pain in your feet, one of the best ways is a relaxing foot massage that targets the key areas – your toes, the ball of your foot, the connective tendons in the center, your heel, and those all-important ankles.

You can do the massage yourself or, alternatively, you can bring in some help, even if you’re ticklish, asking a trusted friend or partner for a foot massage can bring extra relaxation or if you’re feeling flush, head to the spa and ask a professional – it’s worth it.

4.   Reduce swelling with an anti-inflammatory rub

You’ve tried the soak, you’ve done the exercises, and you’ve been massaged. While you may be feeling pretty relaxed but if those pinkies are still bugging you, you may need an alternative sore-feet-from-walking remedy. Anti-inflammatory creams can be effective in reducing swelling and pain from sore and tired muscles. However, be careful to read the ingredients first, especially if you have any allergies or pre-existing medical conditions.

5.   Kill that pain

When nothing else is working, and you’ve tried every possible solution out there. To get some true rest, it might be time to try the medication route. While we don’t advise reaching out to painkillers as a first-choice solution, they can be helpful tools to reduce your aches, while you rest and heal.

Before your next adventure

walking adventure

Curing is one thing, but prevention is a whole other ball game. To get ahead of those sore tootsies, put your feet in a priority position, and abide by these care tips:

1.   Long-term tender love and care

Care isn’t just about aftercare, each and every day take the time to massage your feet with moisturizing cream to keep them soft and supple. In addition, pay attention to toe health – make sure those nails are clean, cut, and correctly trimmed. A good pedicure is not only for summer.

2.   Proper footwear

My mother is a huge saver; if she could get something at a discount, you better believe she would. But the one thing she has never scrimped on is good shoes. Ensuring you have well-fitting, secure footwear is essential. High heels may look amazing, but the next day, you will suffer. When it comes to footwear, even sportswear, make sure you choose the right shoe for your foot and don’t wear them out. Even your running shoes need a re-fab every once in a while.

3.   The right support

Sometimes even the most specialist shoe store won’t have exactly the right pair for you. To make sure you’re getting the proper support for your feet all the time, find in-sole arches to adjust your current shoes to your needs. If you see that the problem is a little higher, consider adding ankle support bandages when you need to make a long walking excursion.

Remember: Healthy feet are happy feet!

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Written by Maria Isabella Neverovich
Maria is an Irish writer, Health Editor at Verv, lover of forests, mountains and all things nature. She enjoys discovering new vegetarian dishes, creating...
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