How to Heal Sore Feet

Written by racheal ambrose
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How to Heal Sore Feet
Certain types of shoes, like high heels, are known to cause sore feet. (black stocking in high heels image by Hao Wang from

Wearing ill-fitting shoes, excessive walking, standing, injury and other factors cause sore feet. Ease foot pain by using a few at-home techniques and prevention methods. Once your feet are no longer sore, identify what is causing the pain. Those who are constantly on their feet, like servers, construction workers and nurses, may not be able to escape sore feet after taking precautions. Prevention may not completely end the pain, but it can decrease it.

Skill level:

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Things you need

  • Plastic tub large enough to hold feet
  • Hot water
  • Epsom salts
  • Foot cream
  • Massage oil
  • Towel
  • Pillows
  • Chair or table

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  1. 1

    Fill the plastic tub half way with the hot water. The temperature should be like bathwater. Add one cup of the Epsom salts.

  2. 2

    Dip your bare feet into the tub. Soak for 20-30 minutes. Add cold water during the soak. If you have cracks in your skin, the salt water will help soften it.

  3. 3

    Rub oil into your feet as you massage them. Apply gentle pressure to the areas that hurt the most. Rub the area using a circular motion.

  4. 4

    Wipe the oil off with a warm, wet towel. The warmth will aid in soothing your feet.

  5. 5

    Rub foot cream into your skin. This keeps your skin from drying out after the soak. It also helps heal painful skin cracks.

  6. 6

    Stack two or three pillows onto a chair or table. The surface of the chair or table should be 2-4 inches above your heart. Place your feet on the pillows. Lay like this for 30 minutes. This helps reduce swelling.

  1. 1

    Visit a shoe store that measures feet. Have your feet measured to learn your correct size. Buy shoes in that size. Throw out or give away your shoes that do not fit. Remember to try on shoes before buying them. Some types and brands of shoes may fit differently, regardless of the size.

  2. 2

    Purchase insoles or arch supports and insert them into your shoes. Visit a medical supply store if you cannot find an arch support high enough to fit your foot. If you cannot find a support that fits you, contact a podiatrist about having custom orthotics made.

  3. 3

    Sit down for 10-20 minutes after standing for two or more hours.

  4. 4

    Visit a podiatrist if your foot pain persists more than a week after changing shoes and wearing insoles. The treatment will depend on the root cause of the problem. Some conditions, like bunions, may require surgery.

Tips and warnings

  • If you must wear high heels, do not wear a heel higher than 1.5 inches.
  • If you have cracked heels, a professional pedicure can help the healing process.

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