How to soothe sore feet from standing all day

Whether you’ve been walking around for a long time or just standing in one place, being on your feet all day long can leave them feeling sore and achy. Not only is it painful, but it can also disrupt your resting time, potentially making it harder to concentrate on your hobbies or loved ones. You might even lose sleep if the aches are particularly bad. So what should you do if your feet are sore?

How to soothe aching feet

In most cases, aching feet are nothing to worry about. Your feet usually ache when you’ve been exerting them in some way - for example, if you’ve been out hiking all day or you’ve been spending more time than usual standing up. Where this is the case, the aches can be painful in the short term, but it’s likely that they’ll lessen over time as your feet grow used to the level of activity you’re carrying out.

However, if you get sore feet a lot and they don’t seem to be getting any better, this could be a sign that your footwear is to blame. Wearing the right footwear can give your feet strength and support, but wearing the wrong pair can leave you with sore feet, as well as more visible issues such as blisters.

If your sore feet continue even when you haven’t been doing much exercise, it’s a good idea to measure your feet to make sure the aches aren’t caused by wearing the wrong sized shoes. Make sure to take the width of your feet into consideration too, as wearing shoes that are too wide or too narrow can be just as problematic as wearing shoes that are the wrong length.

Furthermore, if you discover you are wearing the right sized shoes, but the pain continues, it’s a good idea to visit your GP. They will be able to examine your feet to help you determine whether an underlying health condition could be causing your aches and pains. If necessary, they’ll also be able to direct you toward treatment to get you back on your feet as normal.

As we’ve mentioned, in the vast majority of cases, foot pain is caused by unusually strenuous activity, which means it’s a temporary symptom. However, it can still have a big impact on your day, so we’ve compiled this guide to help you know how to soothe foot pain. All you need to do is follow the steps in the acronym SEEM…

S – Soak

A foot soak can be a great way to relax at the end of a busy day, but it can also help to soothe aching muscles in your feet. There are a few different soaks you can try, but your main considerations should be A) heat, and B) optional extras.

Heat can make a huge difference to the effectiveness of your foot soak. A nice, warm bath can ease tension and allow you to stretch out your muscles. It’s also very relaxing for the rest of you, so you might find yourself having a well-earned nap at the same time. You’ll want the water to be reasonably warm but be careful not to have it too hot or you could scald your feet. Make sure to test the water before you put your feet in to avoid this.

Alternatively, a cold foot bath can be excellent for reducing inflammation and swelling in the feet. The cool temperature helps to induce vasoconstriction, a narrowing of the blood vessels as a reflex to stay warm. This counteracts swelling and can help to ease aches and pains.

When it comes to optional extras, we’re talking about those little additional touches that can elevate your foot soak to the next level of comfort. Think bubble baths, Epsom salts, essential oils – whatever you wish to include. And after you’ve finished your foot soak, don’t forget to moisturise your feet to lock in the hydration.

E – Elevate

Another good way to relieve pain from inflammation in the feet is to elevate them. This reduces the blood flow in your feet while they’re higher, reducing swelling. Just prop your feet up on a stool or footrest at a comfortable height and allow yourself to relax for a while. As well as reducing inflammation by elevating your feet, this technique also ensures you take some time off your feet to give them a chance to recover from your busy day.

E – Exercise

While it’s important to rest your feet after a long day so that they can recover ready for the next morning, it’s best to intersperse periods of rest with periods of light, gentle activity. You could take a stroll outside, or just wander around your home, but the key thing is to avoid anything too strenuous. Try to refrain from causing yourself any more pain, but don’t let your feet seize up and become stiff either. This can make it feel more painful when you really do have to get up and move, such as when it’s time to go to bed.

M – Massage

Massage can be helpful with all sorts of muscular pain for athletes and sportspeople, but it can also ease good old fashioned foot aches, too. While you can buy purpose-built foot massagers to do the job, you can also get started with at-home massages. For example, rolling a tennis ball on the floor with the sole of your foot can help to stretch your muscles and massage painful spots.