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person suffering from foot pain

How to Relieve Foot Pain the Natural Way

Foot pain is a common condition, but it is most common among older adults. Data from Orthopedic Associates shares that almost 75% of Americans will experience foot problems at least once in their life. The causes of foot pain include overuse, old age, injury, and disease.

 Similar to most ailments, the proper treatment for foot pain will depend on the cause. But most often, it can be relieved by at-home remedies. Let’s take a closer look. 

Chiropractic Care 

Chronic foot pains can be alleviated by undergoing proper chiropractic care. These procedures can manage different foot pains like plantar fasciitis, achilles tendinitis, swelling from arthritis, and more. Chiropractic care involves manipulating and mobilizing the affected joints and muscles on your foot to reduce pain and inflammation, which then leads to relief.

Undergoing chiropractic adjustments for foot pain not only alleviates pain but also minimizes the risk of further injury.

Full Body Adjustment

This chiropractic procedure involves adjusting and realigning vital parts of your body such as your back and various muscles. Since this treatment addresses misaligned joints on your whole body, the adjustments can improve your stature, allowing you to stand or walk properly and lessening your foot pains from improper posture and inflamed joints and muscles.

Functional Rehabilitation

This procedure goes beyond strengthening your injured muscles and hips. Functional rehab mainly focuses on other areas of your body that are not in optimal shape. Instead of focusing on relieving injured muscles, this procedure also aims to give you better balance to avoid injuring your ankles and feet.

Stretches & Strengthening Exercises

Stretching and strengthening exercises can relieve foot pain, prevent cramps, and promote greater flexibility. These exercises go along with other chiropractic procedures that you’re undergoing to treat your foot pains. Consider performing these stretches at home:

Toe stretches

  • Flex your toes and keep them pointed
  • Curl your toes and hold the position for a few seconds
  • Extend your legs and move your toes around
  • Point your toes toward your body then the opposite side
  • Move your foot around clockwise and counterclockwise

Heel stretch

  • Use a resistance band and make sure it’s properly attached it to a sturdy piece of furniture or surface
  • Hook the band below your foot, on the area just beneath your toes
  • Apply pressure against the band and hold the position for a few seconds

If you’re considering getting into strengthening exercises, walking is a simple but effective low-impact exercise. You can also try out resistance exercises to strengthen your muscles.

Foot massage

A foot massage is one of the easiest home treatments for foot pain. Whether you’re tired from a long day of work or sore after an intense jog, a foot massage can easily alleviate your discomfort. Here are some foot massage techniques you can perform. 

Warmup twists

As its name suggests, warmup twists prepare your foot for the actual massage.

  • Position your palms on either side of your foot
  • Carefully pull the left side of the foot forward while pushing the right side back
  • Pull your foot with your palms from the other side
  • Perform a twisting motion from the ankle to the toes
  • Repeat for a few times

Arch stroke

The arch stroke focuses on the underside of your foot.

  • With one hand, gently secure the top of your foot
  • Run the fingers of your other hand across the entire arch of your foot
  • Repeat this motion from the ball of the foot down to the heel 

Knuckle knead

Performing the knuckle knead technique involves using the fist to apply controlled pressure on the back of your foot.

  • Hold the back of your foot with one hand
  • Form a fist with your other hand and press it against the bottom of your foot
  • Use moderate pressure to knead your foot with your knuckles
  • Perform the massage repeatedly from the ball of your foot to the heel

You may want to apply lotion to your foot to make your foot massage easier and gentler. You can also use foot rollers for a more comfortable massage. 

Hot & Cold therapy

Ice packs and heat pads are practical options if you’re wondering how to relieve foot pain. But to make it work, you’ll need to understand when to use hot or cold therapy. 

As a general rule, you’ll administer ice if you’re experiencing acute pain, swelling, or inflammation. Make sure you limit ice application to around 10 to 15 minutes. Applying ice therapy beyond that could cause skin, tissue, and nerve damage.

Heat pads, on the other hand, can help address stiffness and muscle pain. Apply a heat pad for 15 or 20 minutes to relieve the pain and manage its symptoms. If the pain is more severe, you can leave the heat pad on your foot for up to 30 minutes.

Getting Proper Footwear

Did you know that ill-fitting shoes are one of the most common causes of foot pain? If your shoes aren’t the right size, don’t feel comfortable, or show signs of wear and tear, then it’s time to get a new pair.

Using the wrong type of shoe will fail to provide your feet with the proper support to absorb impact, especially when running. So make it a point to replace your sneakers when they’re already worn out to avoid causing any problems to your feet. 

When to Call a Doctor

If your foot pain persists for a few weeks even after you’ve performed the at-home treatments listed above, it’s time to consult your doctor. After all, the pain could be caused by something more serious.

Call your doctor right away if these symptoms occur:

  • Foot pain with flu-like symptoms
  • Severe pain and swelling
  • Numbness or tingling sensations at the bottom of the feet
  • Inability to walk or apply weight to your injured foot 

Key Takeaways

Foot pain is an easy condition to treat but make sure you assess the level of pain you’re in and trace where it’s coming from. If the pain happens because of an intense running session or a slip and fall injury, then the foot pain should go away after some time without requiring serious medical attention. 

But if you suddenly experience severe pain without any apparent cause and it’s affecting your daily life, it’s time for you to see a doctor. The need to seek medical help could be even greater if you have any other conditions like diabetes that could be contributing to your pain symptoms.

For more pain treatments and health tips, visit the LifeClinic blog today. 

Dr. Reza Alizadeh

Dr. Reza is the visionary behind LifeClinic. His leadership is the foundation for the patient and team member experience, and overall direction of the LifeClinic. As the creator of IMJT, Dr. Reza continues to be the primary teacher on this technique.

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