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Most of us don’t think about our feet until they begin to hurt. But after a long day of being on your feet, it’s common to experience sore feet. When that happens, it’s a clear sign that they need some well-earned attention and care.
Fortunately, there are several simple and effective ways to soothe tired, achy feet, allowing you to step into a world of blissful rejuvenation.
Tired feet can make it difficult to fall asleep. Staying asleep can also be a struggle. With all that tossing and turning around at night, you’ll wake up feeling tired and irritable, which is just not a good start to the day.
Don’t ignore your feet. Show them some TLC and in return they’ll gladly support you and carry you wherever you want to go, whether it’s a leisurely walk outdoors, a few laps around the track, or an arduous uphill trek.
From foot soaks to massages and everything in between, discover how to revitalize and re-energize your tired feet. Just choose any one or two of the ideas below depending on how much time you have.
1. ELEVATE YOUR FEET
Your feet bear carry your whole body weight when you’re walking or even standing. Keeping your feet up for just 15 to 20 minutes takes the weight off your feet, giving you instant relief.
Elevating your feet above the heart level drains out the excess fluid that accumulated in the feet around the ankles drain. This is the perfect way to reduce swelling, improve blood circulation, and alleviate tiredness and pain.
Lie down on a comfortable surface and prop your feet up by placing a couple of pillows under your ankles.
Better still, when you can, lie down on the floor with your butt touching the wall and prop your feet straight up against the wall.
This is so simple, there really is no excuse not to keep your feet up for at least a few minutes every day.
2. ALTERNATE BETWEEN A HOT AND COLD FOOT BATH
Alternating between a hot and cold foot bath is my go-to technique to soothe tired, achy feet at the end of a long day.
Here’s why this works.
When you put your feet in a cold bath, the cold water constricts the blood vessels in your feet.
Then when you put your feet in a hot bath, it dilates the blood vessels in your feet.
This alternate dilating and constricting of the blood vessels boosts circulation and reduces the swelling and achiness in your feet.
How to do a hot and cold foot bath:
– Fill one foot basin with the hottest water you can handle.
– Fill the second foot basin with the coldest water you can handle.
– Sit comfortably and place your feet in the basin of hot water for 5 minutes.
– Remove your feet from the hot water and place them in the basin with cold water for 5 minutes.
– Alternate between hot and cold every five minutes for a total of thirty minutes for maximum effectiveness.
Look for a large, deep foot basin so you won’t have to worry about the water spilling over. There are several options from the most basic, to collapsible options that can double as a laundry basket and feature-rich foot basins with massage rollers and temperature control.
3. Utilize the Power of Ice Therapy
Ice therapy is something that all athletes practice for rapid relief from sprains, strains and general joint pain from strenuous activity. The ice-cold temperature works quickly to reduce inflammation and soothe all types of muscle aches.
If you have severe foot pain because of a sprained ankle or injury, ice therapy may be more effective than the hot and cold bath.
Wrap an ice pack or a bag of frozen peas in a thin towel and place it over your feet for 5-10 minutes or as long as you can stand it but no longer than 10 minutes. Remove the ice pack for a minute or two and repeat.
4. Pamper Yourself with an Epsom Salt Foot Soak
There’s nothing quite as indulgent as a luxurious Epsom salt foot soak. Epsom salt is known for its muscle-relaxing properties and is used in many products formulated to reduce inflammation and pain.
There are two ways you can use an Epsom salt soak to reduce the swelling in your feet.
Fill a foot basin with warm water and add a cup of Epsom salt. Immerse your feet in the soothing water for 15-20 minutes, allowing the tension to melt away.
If you have the time, opt for an Epsom salt bath to relax your entire body. To make an Epsom salt bath, fill your bathtub with warm water, add 1 or 2 cups of Epsom salt, and soak your whole body for 45 minutes to an hour.
5. Take Your Epsom Salt Foot Bath To The Next Level With Essential Oils
You can use an Epsom salt foot bath with or without essential oils. I like to use my homemade foot soak with essential oils.
Adding a few drops of essential oils to your Epsom salt foot soak does several things.
Inhaling the aroma of the essential oil helps you feel more relaxed.
Also, some essential oils are known for their anti-inflammatory and pain-relieving properties. Adding these oils will boost the pain-relieving properties of your homemade foot soak recipe.
Lavender, peppermint, and sweet orange are the best essential oils to add to an Epsom salt foot soak. Both have a cooling effect and both are also known for their pain-relieving properties.
Adding essential oils is a great way to elevate the therapeutic properties of your homemade foot soak but there are 2 things you must keep in mind:
– Add essential oils only to warm water. Hot water can destroy the volatile components of essential oil.
– You must mix the essential oil with a tablespoon of carrier oil such as coconut oil or olive oil to dilute it and prevent direct contact with the skin. Essential oils are highly concentrated and can cause rash and itchy when applied directly to the skin.
These Epsom Salt Foot Soak recipes are easy to make at home and are super effective when you’re looking for a quick way to soothe tired feet.
6. NO EPSOM SALTS? TRY A VINEGAR FOOT SOAK
If you don’t have Epsom salts or essential oils in the house, a vinegar foot soak is a great alternative.
Vinegar is known to help reduce inflammation. Here are two ways to do a vinegar foot soak.
#1 – Fill a foot basin with water as hot as you can handle. Add 2 tablespoons of vinegar and one cup sea salt to the hot water. Soak your feet in the vinegar foot bath for about twenty minutes.
#2. This vinegar foot soak technique uses two foot basins of water. Fill one with hot water and the second with cold water. Add 2 tablespoons vinegar and 1 cup sea salt to each of the basins.
Soak a big enough towel in the hot mixture and squeeze out the excess liquid. Wrap the hot compress around your feet for five minutes. Repeat the same process using the cold mixture.
This process is effective because you get the benefits from the vinegar as well as from alternating hot and cold on your feet to maximize blood flow and reduce swelling and achiness.
Table salt is not as effective as sea salt because the refining process strips away most of the therapeutic elements in table salt. However, it is a good enough alternative if you don’t have sea salt.
7. Invest in a Foot Massage Roller
A foot massage roller is a valuable tool for soothing tired, achy feet while you’re sitting at the computer or just sitting and reading a book.
Using a foot massage roller offers several benefits. It’s small, compact, and simple to set up even in the smallest space. The massage roller works on soothing your sore feet while you can attend to your other work. And, it doesn’t use water so there’s no mess to clean up after you’re done.
Roll your feet back and forth over the roller to massage the soles. The gentle pressure and rolling action help alleviate discomfort, stimulate blood flow, and relax tense muscles.
7. Enjoy a Relaxing Foot Massage
Massage therapy, whether it’s a self-massage or with the use of a foot massage machine, is a tried-and-true method for relieving foot fatigue.
Begin by applying a small amount of massage oil or lotion to your feet. Use your hands or a tennis ball to gently knead and rub the soles of your feet, paying extra attention to the arches, heels, and balls.
Learn how to give yourself a soothing foot massage. This simple self-massage technique improves blood circulation, relaxes the muscles, and promotes overall foot health.
A foot massage provides several benefits and it’s easy to give yourself one at home. It won’t take more than ten minutes and as an added bonus, the massage oil will keep your feet feeling and looking great!
If the idea of giving yourself a foot massage when you’re already tired doesn’t sound appealing, it’s worth getting a foot massager. These ingenious machines are designed with a number of rollers that knead and massage your feet all over from different directions, offering the ultimate relaxation.
9. Practice Simple Foot Stretches
Stretching is an excellent way to relieve muscle tightness and improve flexibility. This simple foot stretch targets different areas of your feet and is super effective for soothing sore feet.
Stretch your calves by standing on a step with your heels hanging off the edge. Slowly lower your heels below the step and hold the position for a few seconds. Repeat this a few times to alleviate tension and promote relaxation.
This Foot Care Handbook: Natural Therapies and Remedies for Healthy, Pain-Free Feet is a great resource with plenty more tips and exercises to soothe tired, achy feet.
10. Pamper your tired feet with a nourishing moisturizer
Think of this as the ‘icing on the cake’ after implementing any of the foot care techniques listed above.
After washing and drying your feet, apply a generous amount of foot cream or oil. Massage it in using gentle, circular motions to moisturize and soften your skin.
This not only helps hydrate the feet but also enhances the overall soothing experience.
You can also make your own rose-infused oil or calendula-infused oil to massage tired feet. Both of these herbal-infused oils have proven pain-relieving properties. As an added bonus, both work very well to nourish and moisturize your skin.
3 Things You Should Do Every Day To Keep Your Feet Healthy And Happy
1. Engage in Foot Exercises
Regular foot exercises can strengthen the muscles in your feet and improve their flexibility.
Simple exercises like toe curls, ankle circles, and toe stretches can be done at any time. They promote blood circulation, relieve stiffness, and prevent foot problems and joint pain.
Incorporating these exercises into your daily routine will go a long way in keeping your feet healthy, flexible, and revitalized.
2. Always Wear Proper Footwear
Wearing ill-fitting shoes can exacerbate foot fatigue.
Invest in comfortable footwear that provides adequate arch support, cushioning, and room for your toes to move freely.
Avoid high heels or shoes that squeeze or constrict your feet, especially on days when you know you’ll be on your feet for long periods of time.
By choosing the right shoes, you can prevent foot pain and discomfort in the long run.
3. Prioritize Rest and Relaxation
One of the most important ways to soothe tired feet is by giving them the rest they deserve. Take short breaks throughout the day to sit down and elevate your feet. By relieving pressure and providing moments of relaxation, you can prevent excessive foot fatigue and promote overall well-being.
Your feet carry you through the day, and they deserve proper care and attention.
By incorporating these 10 ways to soothe tired achy feet into your routine, you can effectively alleviate discomfort and enjoy the bliss of relaxation.
Whether it’s indulging in a foot soak, massaging your feet, or practicing foot stretches, prioritize self-care and give your feet the rejuvenation they need. Remember, healthy and happy feet contribute to a healthier and happier you.
Disclaimer: This information is not intended to serve as medical advice. Please consult your doctor before using any natural medication or if you experience any unusual symptoms. See Full Disclaimer here.