Sore Aching Feet

Besides kicking back and giving your feet a rest, here are some remedies that can help ease the ache and rejuvenate tired feet:

1. Moist Heat - Sometimes aching feet are simply the result of overstressed muscles and connective tissue due to excess activity or weight-bearing. One of the best remedies for relaxing sore muscles is a foot bath. Soak your feet in a basin of warm water or in a store-bought foot spa for 5-10 minutes. Try adding epsom salts to the water for an added soothing effect. Epsom salts are readily available where first aid products are sold. Use approximately 1-2 tablespoons per gallon of warm water. If your feet are swollen, hot, or tired, use cool water instead of warm and elevate your feet for a half hour or more after the soak.

2. Stretch - Overstressed muscles will tend to contract or spasm. To counteract this tightness, stretch your feet. A good time to stretch is after warm soak, when muscles will be relaxed. Sit in a comfortable position and stretch the ankle and toe joints using your hands or a strap. To also target the calf muscles, try a runner's stretch while leaning against a wall. Hold each motion comfortably for 10-20 seconds for maximal benefit.

3. Massage - Apply oil or lotion to the soles and massage while applying gentle thumb pressure to any sore areas of the feet. Focus on the plantar fascia, the prominent cord-like structure that runs the length of the arch, from the ball of the foot to the heel. You can best feel it on the sole of your foot when you flex your toes upward. The plantar fascia is an important anatomical structure because it helps give form and support to the arch, which is necessary for absorbing shock when our feet hit the ground. Tightness of the plantar fascia can often be a root cause of heel soreness. Another easier way to massage the feet is by using wooden foot roller or a foot spa with built-in massage.

4. Arch Supports - Try a pair of store bought arch supports for your shoes. Arch supports will help decrease the shock that your feet experience with every step. The heel and ball of the foot are especially prone to soreness and full-length arch supports will help cushion these areas. Custom-made orthotics offer even more support for the feet and have the added benefit of accommodating specific foot problems.

5. Check Your Shoes - Identify which shoes may be contributing to the soreness. Switching to running shoes or shoes with a stiffer sole may help. Even sandals come in styles that cradle the arch and have a slightly thicker sole, which is preferable. Also, if your shoes have excess wear and tear they may be contributing to your sore feet. Worn out soles can change the dynamic of how your feet hit the ground, thus throwing off your biomechanics. Since shoes that are too tight or too loose can lead to soreness and fatigue, have your feet measured the next time you buy shoes. You may be surprised to find out that you were wearing an incorrect shoe size.

From About.com