How to relieve pain in the sole of the foot


Feeling discomfort or pain in the sole of the foot is a fairly common problem that can have very different causes to which it is necessary to pay due attention. Excess physical activity, poor tread, inappropriate footwear or ailments such as plantar fasciitis can be behind foot pain. When this situation is repeated frequently or when the pain is intense, medical consultation is essential but, in addition, you have some remedies that can be of great help when it comes to finding the rest and relief that your feet need. 

How to relieve pain in the sole of the foot

Cold compresses or ice

Especially if there is inflammation , applying cold to the affected area can reduce it, also providing immediate relief. If the pain, which manifests itself on the sole of the foot when supporting it, is caused by a slight sprain or a small fissure, wrap some ice cubes in a clean cloth and pass it over the entire foot, including the sole, with gentle pressure. , it will make the inflation and the painful sensation reduce remarkably. However, you will still have to go to the doctor or physiotherapist to assess the cause and solve it.

Stretching exercises

Pain in the sole of the foot and near the toes is one of the most common and can have different origins, from the frequent use of high-heeled shoes with very narrow toes, to pathologies that affect the nails and the bone structure of the toes, such as the so-called claw nails. If you feel this particular type of pain in the sole of your front foot, a simple exercise can help by stretching the entire sole while receiving a pleasant massage.

  1. Sit on a chair and place a tennis ball under the sole of your foot.
  2. Try to push it gently, making the ball go all over the sole of the foot, from the heel to the toes.
  3. Repeat this movement several times and you will notice how the discomfort is reduced.

If you don't have a ball, a wooden roller, a plastic bottle filled with ice water, a can of cold soda, or even a rolled up towel are also possible options to work as a foot massager to reduce pain.

Bath with essential oils

Have you had a hard day, with long hours on your feet and perhaps with not very comfortable shoes? If this happens, it is quite likely that when you get home your feet will be sore and require urgent attention. If you don't know how to relieve foot pain from shoes , try this remedy.

  1. Fill a basin with warm water and add a handful of coarse salt.
  2. Add a few drops of lavender essential oil and soak your feet. If you prefer, you can also use rosemary essential oil , which will not only relieve pain, but will also help improve microcirculation in the area.
  3. After a few minutes, the feeling of relief will be evident.
  4. While you have your feet soaking, take the opportunity to make gentle movements that help relax your ankles and stretch the entire sole of your foot. Take them out of the water for a few seconds and describe small circles with your feet (right and left), also move the front part, raising and lowering your toes and instep.

In these other posts you can learn about the properties and benefits of these oils:

  • What is rosemary oil for?
  • What are the properties of lavender essential oil .

To walk barefoot

There is no doubt that good footwear helps protect our feet by helping to obtain a balanced footprint, but it is also true that shoes ‘enclose' and can oppress our feet. Walking without shoes is a simple gesture that can provide good relief by reducing pain in the sole of the foot for the simple fact of walking in the most natural way, without any structure that restricts our steps.

If you want to relieve foot pain due to fatigue, try taking off your shoes when you get home and walking barefoot for a few minutes. All the bones, tendons and ligaments that make up the structure of the foot will move freely. If you are also lucky enough to live or be on vacation in a beach location, a barefoot walk along the shore of the beach , letting the sand massage the soles of your feet, is one of the best ‘treatments' to combat pain plant.

Self-massage on the sole of the foot

There has been a lot of talk about how to cure plantar fasciitis with home remedies and the first thing to say is that this condition, which affects the fascia, the plantar tissue that runs from the heel to the toes, may require medical treatment and physiotherapy. In cases of mild pain, performing a self-massage, exerting gentle pressure with the thumbs of both hands, from the heel to the front of the sole of the foot, is a way to achieve immediate beneficial relief. Remember to consult a doctor or physical therapist if the pain does not subside sufficiently or if it returns.

Pads and templates

The pads, which cushion the pressure of walking, are especially effective in reducing foot pain near the toes. For their part, personalized insoles that slightly raise the heel also give good results in cases of plantar fasciitis or when the cause of the pain is some pathology directly related to this part of the foot, such as the presence of a heel spur.

Contrast shower

If your legs feel tired and heavy and every step you take is an effort because it bothers you or hurts even the soles of your feet, try a contrast shower to improve circulation in the area and relieve foot pain.

  1. Wet your legs with the shower water, first with lukewarm water and always in an ascending direction, that is, from the feet and ankles to the knees.
  2. Then do the same but with cold water.
  3. The massage of the pressurized water from the shower and the change in temperature will improve the return circulation, providing rest and relief to legs and feet.

If you feel your legs quite well and you only feel the problem in your feet or if it is simply more comfortable for you, you can make a contrast bath using two basins, one with warm or hot water and the other with cold water, and add the feet a little on one and then on the other. You can massage them mutually or with your hands, carefully pressing the areas that bother you.

Elevated feet

As in the previous case, sitting or lying down for a few minutes supporting your legs on a cushion or pouf, so that your feet are higher than your knees, is a simple trick to relieve pain in the feet and legs. You will have to place your back straight on the floor or on a mat and not raise your upper part too much, since it is important for circulation that the feet are higher than the rest of the body .

You can take advantage of this moment of rest in this position to perform some gentle exercises with your feet , moving them in gentle circles, as well as up and down.

Epsom salts and apple cider vinegar

If the discomfort in the feet is concentrated on the sole and you notice them swollen or tired, another effective remedy to reduce them is to take a bath with Epsom salts and vinegar , preferably apple cider vinegar.

  1. Prepare a basin with 1 liter of warm water.
  2. Add 2 tablespoons of Epsom salts and a few drops of apple cider vinegar, which will help decongest the area and improve return circulation.
  3. Soak your feet in the prepared bath for a few minutes, until you feel better.
  4. Dry your feet very well with a clean towel to avoid fungus. If they appear, here you can read some Remedies for fungus on the sole of the foot .
  5. Take advantage of drying with the towel to massage the sole of the foot a little .


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