Content

• Steps
• Advice

Fatigue is a common complaint for most people, especially those who have to stand for long periods (such as cashiers and traffic police) or walk a lot (such as waiters and couriers. ). Another common cause of foot fatigue is wearing inappropriate shoes, such as women's high heels and shoes that are fashionable but not functional. Therefore, it can be helpful to learn how to soothe tired feet, whether at home or through expertly trained treatment.

Steps

Part 1 of 3: Home Treatment for Foot Fatigue

1. 

   Raise your legs while resting. Part of the true cause of leg pain is a swollen leg, so lifting your legs while resting will help counter gravity and allow blood and lymph fluid to move away from the foot and back to their cyclic process. Removing nylon socks / socks from your feet will also help cool your feet and enhance soothing abilities.
   • Raise your legs up to at least the chest position to promote blood circulation.
   • Use pillows to lift your legs while lying on an armchair, but don't interfere with blood circulation by crossing your legs.

2. 

   
   
   Change the type of shoe you use. Insufficient, poorly ventilated and / or overly heavy footwear can contribute to foot fatigue and sore feet. Therefore, wear sturdy, lightweight footwear that is suitable for the job, type of sport or activity you are engaged in. Try to wear shoes that are no more than 1 cm tall. The high heels will pinch the toe and cause foot problems, such as bursitis. If you run regularly, you should change your shoes after about 550 km - 800 km or after 3 months, whichever comes first.
   • Always remember to tighten your laces, as loose shoes or flip-flops will strain the foot muscles and strain the leg muscles.
   • Ask a shoe salesperson to help you choose the right shoe size at the end of the day, because this is when your feet are at their fullest size, usually due to swelling and slight pressure on the soles of your feet.

3. 

   
   
   Use shoe cushions. If you have flat feet (flat feet) and have to stand or walk a lot, look for shoe cushions. Shoe cushions are insoles designed to support the soles of the feet and promote the body's mechanical biology while standing, walking, and running. Shoe cushions will also help reduce the risk of problems in other joints, such as ankles, knees and hips.
   • Health professionals who can make custom-made shoe cushions include podiatrists and several chiropractors and spinal therapists.
   • Some health insurance will cover the cost of making a shoe cushion on your request, but if your insurance does not, you should consider looking for an over-the-counter shoe cushion - they are cheaper and can quickly make you more comfortable.

4. 

   
   
   Lose weight, especially if you are obese. Losing weight helps prevent many leg problems, as you put less pressure on your bones, feet and lower legs. For most women, consuming less than 2,000 calories per day will result in weight loss per week, even if you only do light exercise. Men will lose weight when consuming less than 2,200 calories per day.
   • Use lean meats and fish, whole grains, fresh fruits and vegetables and drink plenty of fluids for the most effective weight loss.
   • Many overweight people tend to have flat soles and ankles tend to flip inward (over-pronate), so it's important to choose shoes that provide good soles support.

5. 

   Take conventional nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs such as ibuprofen, naproxen, or aspirin can be a short-term solution to pain or inflammation in your feet. Remember that these medications can be harmful to the stomach, kidneys and liver, so it's best not to take them continuously for more than 2 weeks.
   • Dosage of oral medications for adults is usually from 200 to 400 mg every 4-6 hours.
   • You can also take an over-the-counter pain reliever like acetaminophen (Tylenol) to soothe your feet, but never take it with NSAIDs.
   • Do not take the medicine when your stomach is completely empty, as it can irritate the stomach lining and increase your risk of stomach ulcers.
   • Do not use NSAIDs if you have a stomach ulcer, have heart or kidney problems.

6. 

   Soak your feet in a bath with Epsom salt. This therapy can reduce pain and swelling, especially if the pain is caused by muscle tension. The magnesium content in the salt helps muscles relax. Do not use water that is too hot (to avoid burns) and should not soak your feet for more than 30 minutes, as the salt water will draw fluid from your body and dehydrate you.
   • If your feet become swollen, soak your feet in ice water after you have done them with warm salt water until you feel your feet numb (about 15 minutes).
   • Always remember to thoroughly wipe your feet after a foot bath to avoid slipping and falling.

7. 

   Use a wooden foot roller. Rolling your feet on a wooden roller table (which can be purchased at a pharmacy) is a great way to massage and remove muscle tension and can ease mild to moderate discomfort. For many reasons, natural wood is more effective at relieving muscle tension than plastic, glass, or metal. Look for a grooved or textured roller table.
   • Place the roller on the ground, perpendicular to your feet, and gently roll your feet back and forth for at least 10 minutes each.
   • Repeat as many times as needed, although you may feel a bit of pain the first time you use the roller.
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Part 2 of 3: Using Traditional Treatments

1. 

   Get a foot massage. Ask a therapist to massage your feet and calves. Massage reduces muscle tension and inflammation, helps break down scar tissue and improves circulation. Ask the therapist to begin a massage from the toe and work towards the calf so that the blood in your veins and lymph nodes can travel back to the heart.
   • The therapist will also perform a pain point therapy on the soles of your feet, which means applying a continuous force to the most painful position in the soles of your feet.
   • Ask your therapist to apply peppermint oil or cream to your feet as this will tingle and energize your feet.
   • Always remember to drink plenty of fluids immediately after a foot massage to remove inflammatory agents, lactic acid and toxins from the body. If not, you may experience a headache or mild nausea.

2. 

   Try acupuncture. Acupuncture means inserting thin needles into certain acupuncture points in the skin to reduce pain and inflammation. Acupuncture can be helpful in treating leg pain, especially if it's done when the symptoms first appear. Based on the principles of traditional Chinese medicine, acupuncture works by releasing various substances including endorphins and serotonin that help relieve pain.
   • Acupuncture is also believed to help stimulate the circulation of energy, also known as qi (chi).
   • Acupuncture is performed by a variety of health professionals, including physicians, chiropractors, naturopaths, health therapists, and masseurs.

3. 

   Proceed with reflexology treatment in the foot. Many people confuse acupressure and massage, although both methods require touching and lightly pressing on certain points, their treatment is quite different. Reflexology means applying the right pressure to specific points and areas of the foot to stimulate certain parts of the body and improve overall health.
   • The massage therapist will do "from the outside in" - massage the muscle group or the lining around the muscle group to remove muscle tension; The acupressurist performs an "inside out" action - stimulating the system to release muscle tension in the legs and anywhere else.
   • Foot reflexology is similar to regular acupuncture and acupressure in that it also helps regulate blood pressure in the body through stimulation at points on the feet, similar to those on the hands and ears.
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Part 3 of 3: Managing Complications

1. 

   See a podiatrist. If your foot pain is chronic or particularly severe, you need to see a podiatrist. They are people who can deal with various foot-related illnesses, sometimes through simple surgical techniques, but often with conservative treatments, such as on-demand cushioning, orthopedic shoes, shoe braces, or laces.
   • A podiatrist can tell you if you have a common foot problem such as plantar fasciitis, a fungal infection of the feet, flat feet, and uneven toe tips. Usually, big toe bursitis, or gout - all of these can cause foot pain in varying degrees.
   • A podiatrist is a great resource for you to learn about the best shoe for your foot and gait (the way you walk).

2. 

   See a medical professional. You may need to see a medical professional to determine the most serious problem causing a chronic disease of the foot, such as diabetes, infection, varicose veins, fractures, rheumatism or cancer. letters. They are a common cause of leg fatigue and leg pain, but if home care and traditional therapies don't work, you may have a more serious problem.
   • X-rays, bone scans, MRIs, and CT scans are methods a specialist will use to predict your upper back pain.
   • Your doctor will also order a blood test to determine if you have obesity, rheumatism, or a chronic infection.

3. 

   Get a corticosteroid injection. An injection of steroid medication near or into an inflamed tendon or muscle on the leg can quickly reduce pain and inflammation, but this is usually only for athletes who need temporary pain relief. time and speed to be able to resume operations. The most common injectable drugs are prednisolone, dexamethasone, and triamcinolone.
   • Possible complications with corticosteroid injections include infection, bleeding, tendon weakness, local muscle atrophy, and nerve irritation / damage.
   • If the corticosteroid injection isn't working, the last resort you can take is surgery, depending on the diagnosis of your leg condition.
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Advice

• To maintain a good posture while standing, distribute your weight evenly across both legs and avoid rigid knee locks. Contract your abs and glutes to keep your back straight. Wear cushioned shoes and reduce muscle fatigue by periodically placing one foot on the footrest to give your feet time to rest.
• Do not use flip flops when walking long distances or participating in any sport. They are not shock absorbent and do not provide protection or support for the soles of the feet.
• Stop smoking, as it will impair blood circulation, resulting in a lack of oxygen and nutrients in muscles and other tissues.