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.
