Bottom of the Foot Pain Treatment at Home

November 28, 2022

Bottom of the foot pain can target anyone, and sometimes you must find ways to manage it on your own. There are countless scenarios where you may not be able to see your chiropodist right away. Maybe you’re out of town, or your foot specialist is busy tending to other patients and won’t have an appointment available until next week (after all, they’re that good!).

Effective bottom of the foot pain treatment requires following the “homework” your foot specialist assigns you until you get to follow up with them. It’s their job to give you the tools to find some pain relief when you’re on your own, and it’s your job to follow their instruction.

Luckily, we’ve devised a list of tips you can follow at home to ease your foot pain!

What Causes Bottom of the Foot Pain?

First, let’s help you understand your discomfort a little more. You may be wondering why your foot pain is localized and not more spread out. You may be feeling:

Heel pain on the bottom of the foot
Sharp pain on the bottom of the foot
Shooting pain on the bottom of the foot

This type of foot pain is generally caused by the following:

Overuse and exercise-related muscle strain.
A foot condition like Morton’s neuroma (sharp, shooting pain near the toes) or plantar fasciitis (sharp pain between the arch and heel, often worse in the mornings).
Wearing ill-fitting footwear for lengthy periods.
Having flat feet (pain arises from a lack of arch and your foot pressing flat on the floor).

How Can I Treat Bottom of the Foot Pain From Home?

Here are some helpful tips you should follow in your quest for pain relief:

Use a therapeutic massage ball
Practice foot care
Rest your feet and try over-the-counter painkillers
Perform foot stretches and exercises
Wear supportive footwear indoors

Use a Therapeutic Massage Ball

Massage balls are affordable lifesavers for those who struggle with bottom of the foot pain. They only cost around $11, and since you can use them daily it’s a great bargain! The main purpose of a therapeutic massage ball is to help you perform self-myofascial release, which is a fancy term for using a self-massage technique to loosen tight muscles.

These little wonders can also enhance the capability and performance of your foot muscles. They loosen those bothersome, tight muscles and prep them to prevent sudden injuries. Furthermore, rolling the ball along the bottom of your feet targets specific trigger points that cause plantar fasciitis pain.

Practice Foot Care

Treating your foot pain doesn’t have to be boring. Sometimes it can include an activity you enjoy on a regular day, like a hot foot soak with revitalizing bath salts. Specifically, hot water and foot bath products work together to relieve sore muscles and boost nerve and muscle function!

You can also massage your own homemade foot scrubs into your feet, paying attention to the bottom, to boost blood circulation and practice self-myofascial release. As a bonus, luxurious foot baths and other foot care routines are great for your skin health!

Rest Your Feet and Try Over-the-Counter Pain Killers

Is your pain currently unbearable? Try this tip before the others!

There isn’t much you can do for acute pain initially but rest and seek immediate relief. As the pain becomes more manageable, you will be able to make use of other ways to treat it. But you might want to start with simple R&R and a trip to the pharmacy for ibuprofen or acetaminophen.

Make sure to elevate your feet while resting, and apply ice if needed!

Perform Foot Exercises and Stretches

Exercising and stretching your feet may seem daunting when you’re hurting, but there are countless collections you can master to help ease the pain.

Some great choices for the bottom of the foot include ball rolls (with your trusty massage ball) and the towel stretch. But those are just the tip of the iceberg! To learn more about foot stretches and exercises, check out our Pinterest Board!

Wear Supportive Footwear Indoors

This is a great way to keep your foot pain from getting worse.

Walking around barefoot all day isn’t as harmless as you think, even indoors. For example, neglecting proper foot supports can put extra strain on the plantar fascia if you have plantar fasciitis. In other words, impact absorption, cushioning, and arch support are just as necessary inside the house.

This doesn’t mean you have to wear your running shoes inside (although there’s no harm in that!). It does mean you can invest in ultra-cozy orthopaedic slippers with moulded footbeds and deep heel cups for arch support. Many slippers also come with removable footbeds, which can host your custom orthotics or Superfeet insoles. After all, sometimes foot pain means wearing your medical devices at home.

Experiencing Bottom of the Foot Pain? Come to Feet First Clinic!

It’s a great idea to follow these tips, but be sure to schedule an appointment with your foot specialist as soon as you can. They can assess your flare ups and give you a professional update on your situation!

Contact us at 416-769-FEET (3338) or use our online booking form to book an appointment!

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June 5, 2023

Cold Sweats: Causes, Symptoms, and How to Manage Them

Cold sweats are episodes of excessive sweating involving feelings of coldness, clamminess, and a drop in body temperature. Our feet are particularly prone to cold sweats due to their position (away from the heart) and function. This blog post discusses the causes, symptoms, and ways to manage cold sweats. Causes of cold sweats There are several possible causes of cold sweats, including medical conditions, medication side effects, and emotional triggers. Learn more about the common cause of cold sweats in feet below: Hyperhidrosis Hyperhidrosis is the common term for excessive sweating. If you experience cold and sweaty feet without exercising or temperature changes, you may have hyperhidrosis. The underlying cause is an overreaction of your body's sweat glands. Stress and anxiety can also disrupt your body's sweat glands. There is an overall increased risk of infection in the presence of hyperhidrosis, including fungal, bacterial, and viral infections Peripheral Arterial Disease (PAD) Peripheral Arterial Disease is a condition of the body's lower extremities. The leg's blood vessels become blocked or narrowed, restricting blood flow between your lower legs and heart. Fatty plaque in the arteries is often the culprit. You may be at greater risk of PAD if you have diabetes, are over 60, or have elevated blood pressure and cholesterol. Menopause A common cold sweats culprit is menopause. Blood circulation can increase or decrease based on hormonal changes, triggering sweats. Overactive thyroid A thyroid disorder can cause plantar hyperhidrosis (excessive foot sweat) while deregulating body temperature. An overactive thyroid also messes with our blood circulation, giving the feet and skin only a quarter of the blood supply they usually need. Raynaud's disease Raynaud's disease causes cold hands and feet and numb toes. The condition decreases blood flow in certain body parts because of the blood vessels spasming in the area. Body temperature Sudden changes in core body temperature can trigger cold sweats. For instance, when sleeping, you may want to experiment with adjusting the room temperature up or down or even sleeping with your feet outside the blankets to thermoregulate your core body temperature. Other causes of cold sweats Wearing small shoes or shoes without proper ventilation: Shoes without proper breathing properties may trap in heat and cause your feet to sweat or have a cold sweat sensation. Neuropathy: Nerve damage, typical in diabetes patients, can cause excessive sweating and disrupt your average body temperature. Exercise: If you exercise and your feet continue to sweat or be moist afterwards, you may experience cold feet. Symptoms of cold sweats The top symptoms of cold sweats in the feet include Excessive sweating Feeling cold or clammy Shivering Paleness In addition to the symptoms in your feet, you may also experience these bodily feelings: Dizziness or lightheadedness Nausea or vomiting Weakness How to manage cold sweats The management of cold sweats will depend on the underlying cause. Here at Feet First Clinic, we recommend several treatment options, including: Foot deodorants, creams and sprays. Talk to your doctor about taking certain types of medications. For instance, antidepressants may lower triggers like stress and anxiety, which cause you to sweat more. Manage stress. Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Ensure you're getting enough rest. A lack of sleep can trigger cold sweats, so try to get enough restful sleep. Daily foot hygiene practices. Keep feet clean and dry, regularly change socks, etc. Regularly air out your feet. Breathable footwear. Dress in layers. Removing or adding layers will stabilize your core body temperature and prevent significant shifts. Moisture-wicking socks. Schedule regular foot assessments to check for conditions that thrive in moist environments, like athlete's foot.

June 1, 2023

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Running with Ingrown Toenails: How to Manage Discomfort and Avoid Infection

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May 25, 2023

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May 22, 2023

Custom Orthotics and Shoe Inserts: Which One Is Right for You?

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May 18, 2023

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Bottom of the Foot Pain Treatment at Home

What Causes Bottom of the Foot Pain?

This type of foot pain is generally caused by the following:

How Can I Treat Bottom of the Foot Pain From Home?

Use a Therapeutic Massage Ball

Practice Foot Care

Rest Your Feet and Try Over-the-Counter Pain Killers

Perform Foot Exercises and Stretches

Wear Supportive Footwear Indoors

Experiencing Bottom of the Foot Pain? Come to Feet First Clinic!

Related Services & Conditions

Newsletter Signup

Related Posts

Cold Sweats: Causes, Symptoms, and How to Manage Them

The Benefits of Custom Orthotics for Women

Running with Ingrown Toenails: How to Manage Discomfort and Avoid Infection

The Best Compression Stockings for Varicose Veins: How to Choose the Right Pair

Custom Orthotics and Shoe Inserts: Which One Is Right for You?

How to Choose the Best Insoles for Your Foot Type

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