Foot pain when walking may improve with simple measures such as wearing comfortable shoes or orthotic insoles, massaging the feet, resting with the feet elevated, or taking pain medication. These approaches may help reduce inflammation, relieve discomfort, or improve blood circulation.
Pain in the sole of the foot can be caused by uncomfortable, heavy, overly stiff, or very soft shoes. Other possible causes include tendon strain, plantar fasciitis, and heel spurs.
If these measures do not improve foot pain when walking, or if the pain is frequent or severe, you should see an orthopedist. The doctor can identify the cause and recommend the most appropriate treatment.
How to relieve pain on bottom of foot
Some measures for foot pain relief include:
1. Wear comfortable shoes
To help prevent bottom of the foot pain, choose shoes with a supportive sole that is at least 0.6 inches (1.5 cm) thick, a firm back that supports the heel, and a toe box that is wide enough to keep the toes from feeling cramped. According to the American Academy of Orthopaedic Surgeons, properly fitting shoes should provide enough room for the toes and adequate heel and arch support.
It is also best to shop for shoes later in the day, when the feet may be slightly more swollen, to help ensure a comfortable fit. Try on both shoes and walk around the store in them, preferably while wearing the type of socks you normally plan to wear with the shoes.
2. Use orthotic insoles
Orthotic insoles may also help relieve pain in the soles of the feet by providing better support and helping the feet rest in a more comfortable position.
Orthotic insoles are generally recommended by an orthopedist for conditions such as flat feet, plantar fasciitis, or heel spurs.
3. Soak your feet
After a long day, soaking sore feet can help relieve discomfort. To do this, soak your feet in a basin of warm water with a small amount of coarse salt and a few drops of mineral oil or sweet almond oil, for example.
This can promote relaxation and help relieve foot pain.
4. Massage your feet
Massaging your feet with moisturizing cream can also help relieve pain in the soles of the feet.
Apply a small amount of moisturizer to your feet and use your thumbs to massage the soles, focusing especially on the most painful areas.
5. Rest with your feet elevated
Sitting down and resting your feet on another chair or footstool can also help relieve pain by promoting venous return.
Another option is to lie down and place your feet on a cushion or pillow to keep them elevated.
6. Stretch your feet
Foot stretches may also help relieve pain in the soles of the feet.
One option is to sit down, extend your legs in front of you, and gently pull your toes toward you as far as you can comfortably tolerate.
7. Take medication for foot pain
Pain relievers such as ibuprofen, naproxen, or acetaminophen may help reduce inflammation or relieve foot pain and discomfort. According to the FDA, these over-the-counter medications are considered safe and effective when used as directed.
They may be used for conditions such as plantar fasciitis or heel spurs.
