{"id":10880,"date":"2020-09-11T12:12:47","date_gmt":"2020-09-11T17:12:47","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=10880"},"modified":"2023-12-20T11:18:16","modified_gmt":"2023-12-20T17:18:16","slug":"how-to-prevent-aching-feet","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/how-to-prevent-aching-feet\/","title":{"rendered":"Oh, my aching feet! How to deal with foot pain"},"content":{"rendered":"<p>Between walking, standing and exercising, your feet can put in some long hours. So what can you do to soothe sore, tired, aching feet?<\/p>\n<div class=\"alignright cta\">\n<p>Get help for those aching feet<\/p>\n<p><a href=\"https:\/\/providers.osfhealthcare.org\/search?alias_term=Podiatry&amp;specialty_synonym=Podiatry.*&amp;sort=relevance%2Cnetworks\">Find a podiatrist<\/a><\/p>\n<\/div>\n<p>Some causes of <a href=\"https:\/\/www.osfhealthcare.org\/blog\/your-feet-deserve-some-love-this-summer\/\">foot pain<\/a> can be relieved through stretching exercises, orthotics, well-fitting shoes and other preventive steps, said <a href=\"https:\/\/www.osfhealthcare.org\/providers\/w-leonard-1465298\">W. Marc Leonard, DPM<\/a>, an OSF HealthCare podiatrist.<\/p>\n<h2>Maintain a healthy weight<\/h2>\n<p>\u201cMaintaining a healthy weight is always a goal for our patients, as it reduces stress and strain on your feet in general,\u201d Dr. Leonard said. \u201cObesity is known to increase the risk for <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/MultimediaRoom\/VideoLibrary\/?e=0#player:138,a90861\">diabetes<\/a>, which certainly has <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/85,P00336\">risks<\/a> associated with the feet.\u00a0Our goal is to keep our patients active and healthy, which includes <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Wellness\/Weight\/\">maintaining a healthy weight<\/a>.\u201d<\/p>\n<h2>A good soak<\/h2>\n<p>Some patients find warm water and Epsom salts soothing, Dr. Leonard said.<\/p>\n<p>\u201cI have no objections to this as long as you check the water temperature to make sure the temperature is not too hot,\u201d he said.<\/p>\n<p>A warm Epsom salt foot bath can relieve sore muscles and reduce swelling in your feet. To make an Epsom foot bath, the Farmers\u2019 Almanac recommends adding one-half cup Epsom salt to a container of warm water large enough to submerge your feet. Soak your feet for around 20 minutes. Apply moisturizer to dry feet following the soak to prevent cracked feet and irritation.<\/p>\n<h2>RICE may be needed<\/h2>\n<p>\u201cIcing can help in an acute injury,\u201d Dr. Leonard said. \u201cMany times, we will recommend RICE (rest, ice, compression and elevation) for things such as ankle sprains or foot injuries.\u201d<\/p>\n<p>This simple self-care technique helps reduce swelling, ease pain\u00a0and speed up healing.<\/p>\n<p>Follow these steps from the <a href=\"https:\/\/www.foothealthfacts.org\/\">American College of Foot and Ankle Surgeons<\/a>:<\/p>\n<ul>\n<li><strong>Rest:<\/strong>Stay off the injured foot or ankle as walking may cause further injury.<\/li>\n<li><strong>Ice:<\/strong>Apply an ice pack to the injured area using a thin towel between the ice and the skin. Ice for 20 minutes, then wait at least 40 minutes before icing again.<\/li>\n<li><strong>Compression:<\/strong>An elastic wrap should be used to control swelling.<\/li>\n<li><strong>Elevation:\u00a0<\/strong>The foot or ankle should be raised slightly above the level of your heart to reduce swelling.<\/li>\n<\/ul>\n<h2>Stretches and exercises<\/h2>\n<p>A tight heel cord (<a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/134,215\">Achilles tendon<\/a>) goes along with one of the most common problems Dr. Leonard sees \u2013 plantar fasciitis.<\/p>\n<p>\u201cStretching of the heel cord is beneficial to reduce the strain on the foot and help to improve heel pain,\u201d he said. \u201cLunges against the wall and dropping the heel below a stair or level surface can help ease pain.\u201d<\/p>\n<p>To do the lunge exercise:<\/p>\n<ul>\n<li>Face a wall and raise the arms, so that the palms rest flat against the wall.<\/li>\n<li>Place one foot back, keeping the knee straight. Then bend the knee of the opposite leg.<\/li>\n<li>Keep both heels flat on the floor.<\/li>\n<li>Push the hips forward, until the Achilles tendon and calf muscles can be felt stretching.<\/li>\n<li>Hold for 30 seconds before switching sides. Repeat three times on each side.<\/li>\n<\/ul>\n<h2>Shoes and orthotics<\/h2>\n<p>\u201cAlways invest in your shoes.\u00a0Spending money on a good shoe is important,\u201d Dr. Leonard said. \u201cHaving a supportive shoe with a good insert will not only help you with your daily aches and pains but may prevent injuries from occurring.\u201d<\/p>\n<p>When choosing a shoe, find one that has a low heel and fits the foot in length, width and depth while you are in a standing position. Wearing an incorrect shoe size can impact the health of your feet, Dr. Leonard said.<\/p>\n<p>\u201cWhen selecting a shoe for whatever the occasion, be proactive, protective and think about being preventive,\u201d he said. \u201cAnd be cautious of high heels, flip-flops or cheap canvas shoes \u2013 they can lead to injury and they lack a lot of good general support.<\/p>\n<p>\u201cAlso, if you\u2019re going to increase your activity and start a new exercise program, be careful with your shoes,\u201d he said. \u201cIf you have new shoes, get used to the new level of activity so you don\u2019t create blisters and new problems.\u00a0A slow increase in activity is always recommended.\u201d<\/p>\n<p>For extra support, Dr. Leonard recommends trying a good over-the-counter insole.<\/p>\n<p>\u201cThere are many good inserts one can try including, PowerSteps and Superfeet,\u201d he said. \u201cWe also make custom orthotics for patients when needed.\u00a0This can give support to your foot structure and help reduce painful prominences or areas of the foot.\u201d<\/p>\n<h2>Pain relievers and topical creams<\/h2>\n<p>Many people use acetaminophen and ibuprofen to relieve foot pain.<\/p>\n<p>\u201cRemember that ibuprofen is the only one that reduces inflammation that can lead to the current pain,\u201d Dr. Leonard said. \u201cAcetaminophen helps the pain but doesn\u2019t reduce inflammation.\u201d<\/p>\n<p>There are topical medications that can be used as well.<\/p>\n<p>\u201cSome are specially compounded at the pharmacy and others are over-the-counter,\u201d he said. \u201cFor example, Voltaren just recently became over-the-counter. It is a nonsteroidal, anti-inflammatory gel that absorbs through the skin.\u201d<\/p>\n<h2>Give your feet a good look<\/h2>\n<p>Inspect your feet regularly for any evidence of ingrown toenails, bruising, swelling, blisters, dry skin or calluses, Dr. Leonard said.<\/p>\n<p>\u201cAlways look at your feet and watch for any breakdown of skin. People with diabetes need <a href=\"https:\/\/www.osfhealthcare.org\/blog\/diabetics-need-to-keep-closer-eye-on-feet\/\">regular evaluation<\/a>, depending on their risk factors,\u201d he said. \u201cIf you notice any pain, swelling or signs of problems, make an appointment with your podiatrist. Often, especially for people living with diabetes, what may seem like a simple issue can turn into a larger problem if you delay medical care.\u201d<\/p>\n<h2>Find a podiatrist<\/h2>\n<p>If you are experiencing foot or ankle pain, click <a href=\"https:\/\/providers.osfhealthcare.org\/search?alias_term=Podiatry&amp;specialty_synonym=Podiatry.*&amp;sort=relevance%2Cnetworks\">here<\/a> to search for a podiatrist or podiatric foot and ankle surgeon.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Between walking, standing and exercising, your feet can put in some long hours. So what can you do to soothe sore, tired, aching feet?<\/p>\n","protected":false},"author":33,"featured_media":10926,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[129],"tags":[1053,756],"coauthors":[688],"class_list":["post-10880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-miscellaneous","tag-foot-care","tag-osf-medical-group"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Oh, my aching feet! How to deal with foot pain | OSF HealthCare<\/title>\n<meta name=\"description\" content=\"Between walking, standing and exercising, your feet can put in some long hours. 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