Foot pain can be annoying at best and debilitating at worst. The foot is a complex and delicate yet strong structure that bears the weight of the entire human body, so it is vulnerable to injury and inflammation.
Foot pain tends to vary in severity – some causes only warrant home-based interventions in order to achieve effective pain relief, while others need professional medical care. Let’s talk about some of the things you can do yourself to minimize and eliminate your foot pain, and where you can go in West Jersey for outstanding sports medicine and orthopedic treatment.
Home Treatments for Foot Pain
Various conditions can cause foot pain, and all involve either inflammation or injury to the foot. If your foot is hurting, you can try one or more of the following methods:
Rest
For many musculoskeletal conditions, rest can be enough to alleviate pain. The human body is adept at repairing itself and handling inflammation and injury on its own, so most people can find relief from foot pain through resting the area and staying off of your feet as much as possible while your foot heals.
Even if you have an underlying condition that cannot be treated with rest alone, avoiding excessive activity and pressure on the feet can help protect your feet from further damage or injury. As such, it’s best to avoid high-impact activities such as jogging and tennis until your knee gets better.
Exercise and Stretching
Stretching can help relax tense, sore muscles and directly alleviate foot pain. Low-impact exercise like walking, and no-impact exercise like swimming, can also reduce your pain intensity while also improving blood circulation.
You may also want to consider foot massage. Gentle foot massage can help reduce tension, stimulate local circulation, and alleviate pain. Effective techniques include gently pressing your thumbs into the affected areas, or using your knuckles to knead the area. You can also apply lotion or oil for better results.
It’s best to consult an orthopedic doctor first to rule out any health conditions that might actually become worse through foot massage, such as peripheral neuropathy, diabetic neuropathy, open sores on the foot, or fragile skin that might break during a massage.
Heat and Cold Application
Applying heat or cold treatments to your affected foot can also provide temporary but nonmedicinal pain relief. Cold application suppresses inflammation by reducing swelling and decreasing the sensitivity of the nerves; meanwhile, heat application can increase circulation and help relax your feet.
However, don’t apply heat to inflamed or swollen feet, because the increased circulation can increase the swelling in your foot. Heat therapy is best for treating cramping, soreness, and stiffness in the feet.
Lifestyle Changes
Regular exercise, eating a well-balanced diet, and getting enough sleep at night will all help to give your body an optimal environment in which to recover from injuries, including arthritis and foot pain. Furthermore, losing weight can help to reduce the load the feet have to support.
Shoes and Orthotics
Only wear well-fitting shoes that have sufficient shock absorption. They should fit your foot snugly but not be constricting.
You may also try custom orthotics that can relieve pressure on your foot. (You’ll wonder why you never tried them before, they’re so comfortable!)
Foot Pain Treatment in Dover, New Jersey
With our comprehensive orthopedic facility in Dover, New Jersey, our medical team here at the Orthopedic Associates of West Jersey welcomes patients who have foot pain, arthritis, and other orthopedic conditions. Our doctors specialize in a broad range of medical interventions for maximum pain relief and mobility restoration.
Learn more by calling our office at (973) 989-0888 or by scheduling an appointment via our online form. We look forward to being your orthopedic healthcare partner!
