Home Remedies To Soothe Sore Feet

Apr 26, 2021Rita Kumar

No matter how heavy or light we are, our feet carry us everywhere, thanks to them! However, most of us don’t pay attention to them until they begin to give us that ouch moment. Whatever the cause, foot pain can become unpleasant to deal with. And taking every step ahead is nothing short of torture. That’s when you hear an alarm that reminds you to combat the uneasiness and heal your pair of weight bearers. We’ve made things a bit easy for you with this compilation of home remedies that may be handy to soothe aching feet. Oh, you can thank us later… never mind…!

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Essential Oil Foot Soak

Whether it is eucalyptus or peppermint, essential oils pack an array of benefits apart from adding that authentic aroma to your living space. Scientifically, these essential oils exhibit anti-inflammatory and analgesic properties that can help heal your foot pain at the convenience of your home. For this, you have to add a few drops of eucalyptus or peppermint oil to a large bowl of hot water and soak your feet for about 10-15 minutes.

Image Credits: YouTube/Young Living Essential Oils

Baking Soda & Milk Foot Soak

Every homemaker out there might know the incredible uses of baking soda rather than for fluffing those yum cakes and bakes. According to a study, sodium bicarbonate injections were found to relieve pain due to knee osteoarthritis. Obviously, baking soda can relieve foot pain and reduce inflammation. Just add around half a cup of baking soda to a large bowl of hot water or milk. Mix the content well and follow up by soaking your feet for 15-20 minutes. Do this once a day until you feel the pain is gone!

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Coconut Oil

Apart from curries and cosmetics coconut oil finds its use in an array of exclusive home remedies too. The semi-transparent oil that solidifies to a white oil bar contains medium-chain fatty acids with antimicrobial, anti-inflammatory, and analgesic properties that help combat foot pain. Just take 2-3 teaspoons of coconut oil and massage on your feet. To make things a bit aromatic, you can add a few drops of your favorite essential oil too. Once you’re done, wear socks to avoid staining of the floor and bedsheets. Most preferably, you can do this before bedtime.

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Epsom Salt

Epsom salt comprises soothing and anti-inflammatory properties and can be used to relieve foot pain at home. For this, you just have to toss around half a cup of Epsom salt in a bowl of hot water. Mix the contents well until the salt dissolves entirely and soak your feet in the solution for around 15 minutes. Doing this once a day can help heal your sore feet and reduce inflammation.

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Ginger Foot Soak & Tea

Did you know that this spicy rhizome is loaded with compounds and antioxidants that prevent stress, combat chronic diseases,s and promote healthy aging? The spicy, herbaceous perennial exhibits analgesic and anti-inflammatory properties to soothe foot pain and inflammation. Serve yourself a delicious cup of ginger tea by adding chopped ginger to a cup of hot water. Steep the mixture for five to ten minutes and strain. Add some honey and consume before the tea turns cold. Do this thrice a day! Even ginger foot soak works wonders to improve blood circulation. 

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Hot Or Cold Compress

It’s probably one of the first few home remedies most of us think of during emergencies like sprains, injuries, and pain. Hot and cold compress is an excellent combination for treating foot pain, but they work in different ways, offering you the same instant relief. While a hot compress improves blood circulation in the affected area, a cold compress may reduce inflammation and pain by numbing it. Place a hot water bottle on the sore foot for 5-10 minutes. Replace it with an ice pack and hold it in the area for ten minutes. Repeat this 2-3 times whenever you experience pain.

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Sesame Oil

Sesame oil is a burst of antinociceptive and anti-inflammatory properties that may help combat inflammation and foot pain intensity. Toss one to two tablespoons of sesame oil and gently massage it on the affected area. You can also add a few drops of your favorite essential oil for added benefits and aroma. Do this daily until you feel relieved and comfortable.

Image Credits: YouTube/Banyan Botanicals

Mustard Foot Bath

Though small, mustard seeds are hot and tangy to the tongue. Honestly, goodness comes in small packs, and mustard seeds are no exception. The seeds are rich in anti-inflammatory properties and nutrients that may be beneficial in treating foot pain. They may also help reduce other symptoms like tenderness and swelling. Blend half a cup of mustard seeds and add the mixture to a large bowl of hot water to make a mustard foot soak. Soak your feet for around 15 minutes. Do this 1-2 times a day to make it work.

Image Credits: YouTube/Dr. Leslie Korn

Wear Shock-Absorbing Insoles

Thin and worn-out soles do nothing to save your feet from rough surfaces and concrete pavements. And if you continue to wear thin-soled footwear, you’re only accelerating the uneasiness and pain in your feet. Women’s thin-soled and pointy-toed high heels are the classic villains to blame too. To avoid or ease foot strain, try wearing athletic shoes or casual sneakers with shock-absorbing insoles.

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Avoid High Heels

When you slip into your favorite pair of stilettos and pointed heels daily, you’re doing more harm to your weight bearers, aka feet. When you wear tight or constricted shoes, it’s naturally bound to cause foot pain that can only worsen with time. And when you add high heels to the equation, the pain can instantly cause damage. Try reducing heel heights during the day and exchange style for comfort with casual shoes or flats. 

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Shop Shoes In The Afternoon

During the day, especially when you’re at your energetic best, your feet expand and might swell a bit. To accommodate this size, it’s always a wise idea to shop for shoes in the afternoon after trying both shoes. Always go for the size that fits the swollen foot. Avoid picking smaller sizes that are bound to constrict the natural shape of your feet.

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Stretch Tight Shoes For Added Comfort 

Make sure the insoles you add to your shoes aren’t tight or crampy. If they are tight, you can try stretching your shoes to accommodate the insoles. For this, just fill a sock with sand and stuff it into the toe area in your shoe. Wrap it with a wet towel and let it dry for a day. Repeat this once or twice until the insoles fit in properly without giving you any room for discomfort.

Image Credits: YouTube/POPSUGAR Fashion

Tennis Ball Rolling

While most of us have heel spurs, the condition can only worsen with time if not treated in the initial stage itself. The heel pain might be at its worst when you take a few steps in the morning or immediately after resting. But as you move, it improves. But that doesn’t mean you can get used to heel spurs all the time. To relieve the discomfort, just place the affected foot on a tennis ball and roll it. This might feel a lot like a foot massage that eases pain while relaxing the muscles and tissues.

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Indulge In Some Foot & Toe Exercise

You can repeat this toe exercise around ten times or more, at your convenience and comfort level. Just flex your toes, point them for a few seconds, and curl them for another handful of seconds. Do this for a few minutes to prevent cramping and discomfort in the affected region. Also, this foot workout promotes flexibility.

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Toe Curls

This workout strengthens the muscles on top of your feet and toes. Sit on a straight-back chair with the feet flat on the floor. Lay a towel with the short end at your feet. Place the toes of one foot on the end of the towel and scrunch your toes and pull the towel towards you. Repeat the exercise five times with each foot.

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Pick Marbles Using Toes

Again, sit in a straight-back chair with the feet flat on the floor. Toss around 20 marbles near you and keep a bowl in front of you near your feet. Pick up one marble at a time using your toes and toss it in the bowl. Use one foot each to pick up all the 20 marbles at a time. Repeat this a couple of times to ease pain and relax the muscles and tissue in your feet.

Image Credits: YouTube/HPT Physical Therapy

Ease Crammed Toe 

This remedy might ease big toe pain after having it crammed in your dress shoes all day long. Sit in a straight-back chair with one foot flat on the floor and place the other on the opposite thigh. Gently stretch your big toe forward, backward, and sideways. Hold the stretch in each direction for a few seconds. Repeat the exercise around ten times in each direction and follow up with the other foot to ease toe cramps.

Image Credits: YouTube/Brian Abelson

Regular Walking

Nothing compares to the fun of walking on the beach or road while soaking in the sun. But after a long day at work, some of us might not have the time to rush to the beach and indulge in an enjoyable walk. Did you know that walking regularly stretches and strengthens your feet and toes, giving a great calf workout? Just try it to experience the miracle of walking

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Boost Circulation With Contrast Bath

For a stimulating and refreshing treat for aching feet, fill one large bowl with hot water and another with cold water. Sit in a comfortable chair and place your feet in the cold water first. After 5-10 minutes, switch to hot water and repeat. The hydromassage dilates and constricts blood vessels in your feet, thereby promoting circulation. Also, this remedy is an alternative for the hot/cold compress. For added benefits, you can add a few drops of essential oil to the hot water bowl.

Image Credits: YouTube/Bob & Brad

Ice Rolling For Plantar Fasciitis

When you have inflammation on the fibrous tissue along the bottom of your foot that connects the heel bone to your toes, it’s called Plantar fasciitis. It’s one of the most common causes of heel pain. To ease the discomfort, place a bottle of water that is frozen solid on the floor. Roll your foot right from the ball over to the heel. Add enough pressure and continue for ten minutes. Repeat this twice a day to ease heel pain effectively.

Image Credits: YouTube/Kintec: Footwear + Orthotics

Spoon Therapy

It’s a simple remedy you can use at home to ease calf pain, foot ache, and even Plantar fasciitis. To start with, just dab some coconut oil on your sole and gently massage the area. Next, take a spoon and apply light pressure, to begin with until you find it comfortable. Gently move it across to the ball of the foot right to the big toe. Do it slowly on the complete bottom of the foot, avoiding the bone area.

Image Credits: YouTube/SpineCare Decompression and Chiropractic Center

Arch Massage

Our feet bear our weight and are never thanked enough for doing so at the end of the day. And when the alarm rings in the form of foot pain, then you got to do something about it, and there are no excuses to be made. Give the ball of your foot a gentle press and follow it up to the foot arch and the heel to relieve pain.

Image Credits: YouTube/Kintec: Footwear + Orthotics

Ease Toe Stiffness & Bunions Using Hairbands

This might sound weird, but since our feet carry our weight, it makes sense why they need special treatment to combat pain. One of the most common problems would be toe stiffness and bunions. To eliminate the problem, slip an elastic hairband through both the big toes of your feet and stretch them gently. Hold still for a few seconds after each stretch and repeat.

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Towel Stretch

Apart from the leg and hand stretches, you have to treat your feet with enough workouts to ease pain and combat discomfort. Sit back comfortably in a straight-back chair or on the floor. Wrap a towel on your foot and gently stretch the leg. Hold the other end of the towel as though you’re holding riding reins and move it side-to-side. Repeat with the other foot.

Image Credits: YouTube/Kintec: Footwear + Orthotics

Apple Cider Vinegar & Lemon Foot Bath

Are you worried about swollen feet? Or have you run out of an idea to pamper your feet after a very tiring day? This hack is handy as it comes straight off your kitchen shelf. Hail to Apple cider vinegar! Add one cup of apple cider vinegar and sliced lemon to a bowl of hot water and soak your feet for around 10-15 minutes. Do this often to combat swelling and pamper your feet before going ahead with your pedicure regimen.

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Heal Foot Cracks With Listerine

With foot cracks come pain apart from the terrible soreness you’d experience already. Though costly OTC ointments help, it does take a lot of time to heal. So, what do you do? Well, add a small cupful of Listerine or any mouthwash you might have in a tub of hot water. You can add some Epsom salt if you wish. Soak your feet and scrub away the dead cells. Doing this daily combats foot cracks, removes dead cells, and gives you smooth feet while easing discomfort and pain.

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Elevate Your Feet

Gravity can be more complicated than usual, especially when you try to elevate your feet higher than your heart. For this, prop your feet on a couple of cushions when you relax or sleep. Even a little bit of elevation can bring down the swelling in your feet and ease the discomfort as long as you make it a routine.

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Rock Salt To The Rescue

You’ll fall in love with rock salt the next time you witness that the pain is gone for good! Add a pinch of rock salt to hot water and dissolve it. Soak your feet for 10-15 minutes. You can scrub using a pumice stone to remove dead cells. For added benefits, dab your favorite essential oil. The trick works wonders in reducing pain and swelling in the legs and feet.

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Say Yes To Compression Socks

Available at your local shoe store, pharmacy, or online, compression socks provide prolonged pain relief while improving blood circulation. It reduces swelling as it pressurizes the soles, and in some cases, your calves. They may also reduce inflammation and pain caused by plantar fasciitis. However, be sure to wear a pair that isn’t too tight for your body.

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Wear Night Splints

You can also address foot pain while you’re asleep. Wearing night splints while you’re sleeping helps keep your feet in a locked position overnight, whereby you don’t sleep with your feet pointing. According to a study, wearing night splints while sleeping is a cost-effective solution to treat plantar fasciitis.

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Ice Pack To Combat Inflammation

Fill a plastic bag or towel with ice cubes and gently massage the swollen or sore area of the foot. If you’re out of ice cubes, even frozen peas or corn make a great substitute. Using ice compress on a strained foot muscle can decrease inflammation and reduce pain in the area.

Image Credits: YouTube/Triad Foot & Ankle Center

Cedarwood Oil Foot Soak

Cedarwood oil has anti-fungal and antiseptic properties, making it a natural addition to your foot care routine. In case you suffer from an athlete’s foot, add a few drops of cedarwood oil in a large bowl of warm water and soak your feet for 10-15 minutes. Repeat this twice daily to see visible results and combat the problem before it worsens.

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Cucumber Slices For Swollen Feet

With swollen feet comes terrible pain. While there are several affordable remedies to ease the pain, it’s quite a different case with the swelling as it’s visible. To reduce swollen feet, cut a cucumber into thin slices, place them on the affected area, and wrap using a loose bandage or plastic. Remove the bandage after 20-30 minutes to see the difference. 

Image Credits: Instagram/deedeemartingallery

Cabbage Leaf Wrap

This is another trick to combat swollen feet. Though it may sound a bit weird, it’s one of the best remedies to ease discomfort and swollen feet. Place unwashed, fresh cabbage leaves on the swollen area and wrap it using a loose bandage or plastic. You can also refrigerate the leaves for added effect. However, don’t use frozen leaves. Leave for 30 minutes before unwrapping and repeat if required.

Image Credits: YouTube/Robert von Rotz Roy

Trim Corns & Calluses

The hard, dry skin of corns and calluses can create an unbearable pressure underneath your foot, leading to cracks, infection, and pain. Soak your feet in warm water for a few minutes. You can add salt or baking soda for added effect. Use a pumice stone on the hard spots. Pat dry and follow up with moisturizer or castor oil. Wear socks to seal the hydration.

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Apply Vicks

When applied to the chest and throat, Vicks may help ease cold and the other symptoms that follow. But did you know that you can use it on your feet too? The menthol and camphor used in the ointment add a cooling effect and help ease foot pain and muscle aches. It also helps to rejuvenate and soothe sore feet when applied after a salt foot bath.

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Cinnamon For Swollen Feet

Make a paste using lemon, cinnamon, and olive oil and apply the mixture on swollen feet. You can add milk if necessary. Lemon, olive oil, and cinnamon have anti-inflammatory properties and several added benefits to ease foot pain and swelling. The overnight application helps the skin soak up all the beneficial properties while reducing discomfort.

Image Credits: Instagram/mystic.jagger

Castor Oil Massage

Due to its anti-inflammatory properties, castor oil makes an ideal massage oil that can be applied to aching joints and muscles. To ease foot pain, massage castor oil on the affected area and follow up with a hot water compress. Repeat it every day if necessary until you feel a reduction in pain. Surprisingly, castor oil application smoothens feet and heals wounds and cracks too!

Image Credits: YouTube/ehowbeauty

Turmeric For Plantar Fasciitis

The immune response shows up in different ways, swelling, inflammation, and redness in the heels and arch of the foot being the most common. According to research, curcumin in turmeric boasts an array of anti-inflammatory properties that can heal injuries, muscle strain, sprains, and plantar fasciitis.

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Mustard Oil Massage

Like the seeds, mustard oil packs various benefits that can help reduce inflammation and soreness in your feet. Warm a teaspoon of mustard oil for a few seconds and massage it into the sole and heel in a circular motion. It soothes muscles and improves blood circulation while reducing pain and inflammation.

Image Credits: YouTube/Relaxing ASMR Massages

Aloe Vera Gel For Pain Relief

Aloe vera is popular as both a superfood and an affordable home remedy for joint aches and inflammation. Its antioxidant and antibacterial properties are absorbed into the skin when applied topically. It reduces inflammation and relieves sore feet and painful joints. When your sore foot has visible cracks and dry skin, you can mix honey with aloe vera gel and apply it on the heels. Follow up by washing after 5-10 minutes.

Image Credits: YouTube/Dianalyn ruar

Camphor Oil Massage

Camphor oil stimulates nerve endings and helps relieve pain and itching when applied topically on feet and heels. Since it’s active against fungal infections, toenail infections can be soothed without opting for costly OTC drugs. Add a bit of camphor to a spoonful of coconut oil and heat the mixture. Once it cools, apply it and gently massage the affected area. You can follow up with a hot compress for prolonged relief.

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Use Toe Separators

Toe separators improve blood circulation and thereby break down adhesions. It eases heel and foot pain while strengthening muscles and ligaments in your toes and beyond. Using toe separators, gently stretch and align the foot, and indulge in prolonged comfort and relief. Try the trick anytime you’re sitting or relaxing for around 10-15 minutes every day.

Image Credits: Instagram/cfkate

The Balancing Workout

You just need a chair for this trick. You can also do this by balancing onto the wall, but just be a bit cautious! Balance on one foot while lifting the other while balancing on a chair or wall. Hold on for a few seconds up to one or two minutes. Switch your foot and repeat to ease pain or discomfort. 

Image Credits: YouTube/AskDoctorJo

Now that you got an idea about convenient and affordable home remedies to relieve foot pain, make sure you use necessary precautions before incorporating them into your foot care regimen. Did you find this article helpful? Get in touch with us by sharing your thoughts! And please don’t forget to share this article with all your friends and family members! Thanks for reading!

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The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, and images contained on, or available through fintreat.com is for general information purposes only. fintreat.com does not take responsibility for any action taken as a result of reading this article. Before undertaking any course of treatment please consult with your healthcare provider.