Strategies To Reduce Foot Pain

Do you feel burning pain in your feet? Or an uncomfortable persistent ache or pain in your soles, heels, joints, or arches? If so, you may have one of the 6 most common and treatable foot complaints.

Like your fingerprints your feet are unique. They have contours and curves that are often not supported by generic shoe insoles. However, there are some simple things you can do to eliminate or avoid foot pain.

How to Reduce Foot Pain

1. Wear shoes that fit
The key to happy feet is to get the best fitting shoes possible. While this may seem obvious, ask yourself how many pairs of shoes do you wear that cause your feet to move about in the shoe? If there is enough space to fit your finger behind your heel, then the chance are you need to get a better fit.

Shoes should be snug but not overly tight. It’s true that as we get older our feet can increase in size. It’s not that your feet are really growing, but over the years tendons and ligaments to tend tend to get stretched and this leads to a larger foot size.

Make sure to have your feet measured when you buy new shoes. Also, don’t wear the same pair of shoes two days in a row. And finally, if you have bunions, hammer toes or a neuroma, make sure your shoes are wide enough and deep enough in the toe box.

2. Avoid shoes that constrict the natural shape of your foot.
Anytime you wear shoes that constrict the natural shape of your foot it’s likely to cause foot pain. Women’s high heels are particularly bad and can accelerate damage to tendons and ligaments and create a lot of pain, not to mention long terms damage.

By restricting the foot in a tight fitting shoe, like a pair of high heels you increase the weight on the area that is restricted. You not only crush your toes, but you are crushing them at the same time you are putting weight on them. High heels can aggravate a lot of other condition like bunions. And while high heels don’t cause bunions, they do aggravate foot pain.


When the foot is pitched forward, like it is in a high heel it puts intense pressure on the bones at the base of the toe joint and intensifies the bunion pain. Choosing the right shaped shoe is critical as both the heel height and the point of the shoe affect the pressure on the foot.

3. Get custom fitted shoe inserts:
The more cushioning for your feet, the better. Many products offer shock absorption that fit into the shoes. If you are on your feet often or are a very heavy person, the inserts need to be changed at least every six months because the shocks wear out.

Not only will your feet be happier, but your entire body will also be happier with some well-cushioned shoes. Put shock absorbing insoles in your shoes – If you have shoes that unevenly distribute weight, like heels, or those in which your weight will be unevenly distributed through walking or running, try putting in shock-absorbing insoles like

4. Consider a proper arch support
Millions of people walk around with constant foot pain due to poor arch support. Problems like painful plantar fasciitis and flat feet can be alleviated with proper arch supports.

Custom arch supports are a supportive device worn inside the shoe which create the ideal balance between the foot and the weight-bearing surface. While over-the-counter arch supports area good and often inexpensive starting point, custom foot orthotics are the key to long terms pain free feet.

Just as everyone has a unique set of finger prints, the contours of your feet are just as unique. Each device is made according to the specific contours and structural characteristics of the foot. And considering that you spend the major part of your life upright, you really do owe it to yourself to get the best possible support for your feet – this can only come from custom supports.

5. Exercise your ankles, toes, and feet
There are many simple exercises that can help alleviate foot pain and at the same time strengthen, stretch and relax your ankles, feet, and toes. Some simple ones are Try toe curls by picking up objects with your toes and moving them from one pile to another.

Also, try standing and then rising up on your toes by lifting your heels off the ground. Do ankle pumps by moving your foot up and down. Rotating your ankle and your feet in circles is also good. Stretch your calf muscle by doing the runner’s stretch or wall stretch. Roll the bottom of your foot on a tennis ball or foot roller.

6. Consider visiting a Podiatrist – If you have foot or legs pains that simply won’t go away or conditions made worse by the shoes you are wearing then it’s time to visit a podiatrist.