Content

• Steps
• Method 1 of 5: Lifestyle Changes
• Method 2 of 5: Massaging the feet
• Method 3 of 5: Doing Leg Exercises
• Method 4 of 5: Making a Foot Bath for Pain Relief
• Method 5 of 5: Beware of Risk Factors
• Tips

Our legs are stressed so much every day. They carry our entire body weight and support us in any activity, no matter what we decide to do, be it a walk in the park or some intense sports activity. However, the legs have their limits and they often hurt. Therefore, it is very important to know a few good ways to soothe sore feet and get them back into top-notch shape!

Steps

Method 1 of 5: Lifestyle Changes

1. 1 Buy shoes that fit you. Too often, people buy shoes that don't fit their feet. They choose for the sake of fashion, not fit and comfort. A well-fitting pair of shoes can solve just about any foot problem.Look for shoes that:
   • Has a lot of space in the toes (toe).
   • Don't slip. The foot should not slip in the shoe.
   • Wide enough. Your foot should not protrude over the edges of the shoe.
   • Try it on in the store. Do not buy shoes that are too small, thinking that over time you "wear them".
   • Also, don't forget to do some shopping in the afternoon or evening, when your legs are usually slightly larger.
2. 2 Think about what your feet need when shopping for shoes. Different types of feet require different types of shoes.
   • For example, if you have a high instep, your legs tend to be stiff. Shoes with a lot of cushioning will help absorb shock. Flat feet are less stiff but less stable at the same time, so shoes that control excess movement are required.
   • To find out which feet you have, wet your feet and stand barefoot on a concrete floor or sheet of paper. If you have a high instep, the contours of your leg will appear very narrow and curved, like a crescent moon. If the outline looks solid, you probably have flat feet.
3. 3 Wear the right footwear for your occupation. Wear the right footwear for the activity. Wearing the wrong type of shoes can lead to a long list of problems, including knee tendonitis, chronic leg pain, heel spurs, and a tendency to fracture. Choosing the right footwear is especially important when it comes to fitness footwear.
   • Various sports and exercises include unique repetitive movements that require special support and cushioning. You wouldn't play basketball with high heels. Likewise, don't rely on an old pair of sneakers if you are going to climb or go hiking.
   • Spend extra money to buy shoes that are tailored for your occupation. Such an investment can save you from pain in your feet.
4. 4 Raise your legs often. If you have to stand most of the time, try to take frequent breaks to relieve tension from your legs.
   • Whenever you can, lift your legs at a 45-degree angle to your body, and relax for 10 to 15 minutes.
   • Raising your legs will help circulate blood and reduce swelling.
5. 5 Let your feet rest. Rest will allow the tissues to regenerate by preventing the site from being exposed to stress.
   • Crutches should be used if you have difficulty distributing weight on your legs.
   • The correct use of commercially available ankle and foot supports will help provide rest, comfort, and support in the pain-affected area.
6. 6 Take a pain reliever. Take a prescription medicine to relieve pain, such as ibuprofen 200 mg every 6 hours. Pain reliever can help relieve any pain you are experiencing.
7. 7 Trim your toenails. An ingrown toenail can be hereditary, but improper nail trimming can make the problem worse. Trim your nails straight across and just at the tip of your toe, then trim the corners to remove any sharp edges that could damage your skin.
8. 8 Cool down your feet after a tiring day. A 'cool' way to freshen up your feet after a long, hard day is to rub them with a cloth wrapped in ice. This will make your feet feel great and reduce swelling and inflammation. Use ice for 15 minutes 3 times a day.

Method 2 of 5: Massaging the feet

1. 1 Rub the oil into your feet. Apply a couple drops of olive oil (or your preferred) along the legs and ankles. You can heat the oil slightly so that it is warm, but not hot, as the heat will help relieve muscle stress.
2. 2 Press lightly on your feet with your toes. Using your fingers, apply gentle, gentle pressure to your feet in slow, circular motions, from the tips of your toes to your heel.
3. 3 Concentrate on pressing the plantar fascia. The fascia is essentially the connective structure of the foot. You can feel it more if you lift your thumbs up.
4. 4 Consider using a foot roller. There are foot rollers on the market that are very easy to use.
   • As the name suggests, you simply roll it up with your tops after the massage. This will help dilate the blood vessels in your legs, ensuring good blood flow.
   • This means that oxygen and nutrients that are in the blood will flow to the legs more quickly, ultimately helping to promote faster recovery.

Method 3 of 5: Doing Leg Exercises

1. 1 Realize the benefits of doing leg exercises. Your doctor or physical therapist may prescribe exercises to increase the strength and stability of the affected leg and strengthen muscles that cannot be balanced.
   • Exercises to increase flexibility will maintain or improve the elasticity of the muscle. Flexibility can help make the muscle stronger and reduce the likelihood of injury.
   • Walking in shoes that provide good support and cushioning are excellent leg exercise. The legs will also get from specific foot exercises. Try some of the exercises below
2. 2 Try rolling a golf ball. Sit down, take off your shoes, put one foot on the golf ball, and roll (without standing on it) the ball using only the weight of your foot; repeat with the other leg.
3. 3 Try the pea scattering exercise. Scatter beans or balls on the floor and then try to collect them with your toes.
4. 4 Practice circular exercises and foot stretches. Sit in a chair with one leg raised in front of you and make four or five small circles in the air in both directions with that leg.
   • Next, point your toes as much as you can; then stretch them towards you. Repeat six times with one leg and the other.

Method 4 of 5: Making a Foot Bath for Pain Relief

1. 1 Try hot and cold baths. Hot and cold water therapy can be effective in treating leg pain. Using hot water will help blood flow, while cold water will reduce inflammation.
   • Fill one tub with cold water and the other with hot water. Sit in a comfortable chair, immerse your feet in hot water for three minutes, and then do the same in cold water for at least 10 seconds or up to a minute. Repeat the entire process two or three times, ending with a cold foot bath.
   • Another option is to alternately use a heated pad and an ice pack for 10 minutes to relieve pain.
2. 2 Try soaking your feet in vinegar. Vinegar is used in a variety of therapies and can help with leg pain or sprains by reducing inflammation.
   • Fill a tub with hot water, then add two tablespoons of vinegar. Soak your feet in the bath for 20 minutes.
3. 3 Submerge your feet in an Epsom salt bath. Epsom salts can help soothe your feet, giving you instant relief from leg pain. The combination of heat and Epsom salts, which is primarily magnesia, are excellent at relaxing feet and relieving pain.
   • Place two-thirds tablespoon of Epsom salts in a warm water bath.
   • Soak your feet in the foot bath for 10 to 15 minutes.
   • Salt can dry your feet, so use a moisturizer after your procedure.

Method 5 of 5: Beware of Risk Factors

1. 1 Understand that obesity can lead to leg pain. Obesity has become a serious problem in the modern world. Not only can it lead to an increased risk of cardiovascular disease and diabetes, but the excess weight that an obese person has will eventually make itself felt on the legs and knee joints. This will cause your legs to experience frequent pain.
2. 2 Be aware that pregnancy can cause leg pain. As mentioned above, being overweight during pregnancy will put stress on your legs and cause pain. Therefore, pregnant women need to give their legs as much rest as possible and raise their legs up as often as possible.
3. 3 Look for any anomalies in the foot. Occasionally, at birth, people may develop abnormalities in the size or shape of their legs, such as flat feet, excessive elevation, and arthritis.
   • Typically, our feet have a lift that helps maintain and distribute stress and pressure along our toes and feet in a wonderful way. However, some patients may have no elevation (flat feet) or have such elevation, but it is too high.
   • Due to imbalance, the emphasis is on the legs, thereby causing pain.
4. 4 Understand that improperly fitting shoes can be painful. If your shoes are not in the correct insole, or if they disturb your normal foot balance (as in the case of high heels), this can cause your feet to hurt very quickly.
   • In addition, shoes that are too tight or too large for you will also cause pain, as again, there is a high likelihood of pressure on the feet (in the case of tight shoes) or imbalance.
5. 5 Be aware that being on your feet all the time can exhaust them. Long periods of standing, or any activity such as running, jogging, cycling, etc. will lead to fatigue of the leg muscles, causing soreness.

Tips

• Qualified medical personnel can use electrical medical devices such as ultrasound, various forms of electrical stimulation, LED light therapy (laser), and / or manual therapy to reduce pain and increase blood circulation in the area to speed healing.