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7 Tips to Manage Foot Pain

7 tips to manage foot pain

Rocky 4EurSole
Spring Step
Walking Cradles

Your feet withstand a lot of abuse, especially supporting the weight of your entire body day after day. Why not provide them with some support of their own? Get some relief from every day foot pain with these easy steps.

1. Rest Up! – Give your feet a chance to recover and avoid high-impact activities.

rest up

  • If you're a runner, be sure to take a 2-week hiatus.
  • Consider lower impact activities like swimming and biking instead.

2. Get Comfortable – Switch to comfortable & supportive shoes.

get comfortable

  • Avoid shoes notorious for foot pain and lack of support.
  • Ditch the high heels, which put pressure on the front of the foot leading to bunions or corns.
  • Kick off the flip-flops, which offer no arch support or shock absorption and also cause our toes to bend tightly to keep the sandal on. This can cause plantar fasciitis and other heel pain, tendinitis or stress fractures.
  • Take advantage of shoes specifically designed for sports or foot ailments. Pay attention to special features, cushioning and support.
  • If you're an athlete, chances are that there are shoes specifically designed for your sport (e.g. running, cross training, basketball).
  • If you have high arches, look for shoes that cushion your heel and absorb shock.
  • If you over-pronate, look for running shoes that have a harder material on the inside of the midsole (the thick, hard foam part).
  • Replace your shoes as soon as they start to wear down.

3. Ensure the Shoe Fits – Make sure you're wearing the right size shoe!

ensure the shoe fits

  • Measure your feet at least once a year, since our feet tend to change with time.
  • Do your measurements at the end of the day when your feet are the largest.
  • Measure to your longest toe.
  • Don't forget to measure both feet since no two feet are exactly the same.

See how to easily measure your feet to ensure you're buying the correct size.

4. Seek Support – Consider inserts & orthotics.

seek support

  • For over-pronation – find an orthotic with rear foot posting and longitudinal arch support.
  • For plantar fasciitis – elevate your heel and reduce shock using a heel cradle or heel cup.

5. Stretch It Out – Follow a few simple exercises.


For Plantar Fasciitis & Achilles Tendonitis – Stretch your calves and Achilles tendon.

  1. Stand on the edge of a step, and rest your weight on the balls of your feet.
  2. Bend your knees for 25 seconds and then straighten.
  3. Repeat up to 5 times whenever you feel tight.

For Flat Feet – Strengthen your arch.

  1. While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot.
  2. Or, if you have the real thing, practice picking a few marbles up between your toes and ball of your foot, and then set them down again.

6. Get Active – Gradually resume exercise.

get active
  • After sufficient rest, it's important to get back to some level of physical activity, especially if you love to run or if you're trying to lose excess weight that may be exacerbating your pain.
  • Be sure to do so gradually though, and take breaks in between to rest and stretch. If you're running or walking, you should only tack on an extra 10% in mileage per week, as a general rule.
  • Lastly, avoid running on hard or uneven ground if you can!

7. Slim Down – Take some pressure off your feet.

slim down
  • It's easier said than done, but trimming a few of those extra pounds may help alleviate much of your foot pain.

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What is Plantar Fasciitis + 4 Tips for Relief
What Causes Chronic Foot Pain?
How Do I Tell if I'm Wearing the Right Shoe Size?
What to Look For in a Shoe if You Have Foot Pain
What is Over-Pronation?

Frequently Asked Questions:

  Q. What is Plantar Fasciitis?

A. One of the most common foot ailments, it's helpful to identify what is causing strain to effectively treat plantar fasciitis. Here's what to look for.

Read more here

  Q. What is the Plantar Fascia?

A. Find out why this fibrous tissue is so important to your feet, and how overuse can become a serious pain.

Read more here

  Q. What is the Wet Foot Test?

A. Take this two-step test to find out your arch type!

Read more here

  Q. What is Pronation?

A. Pronation is the natural process that helps to provide shock absorption as you walk or run. Learn how it works.

Read more here

  Q. What is Over-Pronation?

A. A While a certain amount of pronation is necessary, over-pronation can lead to painful injuries, like these...

Read more here

  Q. What is Supination?

A. Supination is a natural process that allows us to walk and run properly. Learn how it works.

Read more here

  Q. What are Shin Splints?

A. While "shin splints" is not a medical diagnosis, the discomfort being experienced is likely indicative of one.

Read more here

  Q. What is a Bunion?

A. We've all heard our grandmothers talk about them before, but what actually is a bunion?

Read more here

  Q. What is Achilles tendonitis?

A. The Achilles tendon is your best friend when it comes to walking, running, and jumping, so inflammation of it can be a real pain. Find out more.

Read more here

  Q. What is Metatarsalgia?

A. Metatarsalgia is a fancy word for pain in the ball of the foot. Find out what causes this discomfort, and how to treat it.

Read more here

  Q. What are Flat Feet?

A. Fallen arches, also knows as flat feet, refers to an abnormal foot arch, and may be the reason for your foot pain.

Read more here

  Q. What is Arthritis?

A. Find out how arthritis, including gout, can cause foot pain, especially in the big toe.

Read more here

  Q. What is Gout?

A. A form of arthritis, gout most commonly occurs in the big toe. Learn more about what causes this inflammatory condition.

Read more here

  Q. What is Hammer Toe?

A. Often caused by wearing tight shoes, a hammer toe is a painful abnormality. Here's what to look for.

Read more here

  Q. What is Claw Toe?

A. Often a result of nerve damage, a claw toe is a painful abnormality. Here's what to look for.

Read more here

  Q. What is an Ingrown Toenail?

A. Ingrown toenails are a pain, and can be caused by injury, ill-fitting shoes, or improper foot care. Learn how to avoid them.

Read more here

  Q. What's a heel counter?

A. The heel counter controls the foot's pronation, and is key to providing foot and ankle support. Find out what to look for.

Read more here

  Q. What's a shoe's sole?

A. Every shoe has a sole, which provides protection from the ground with each step. Learn what to look for to get the support you need.

Read more here

  Q. What's a rocker sole shoe?

A. A rocker sole shoe (aka a rocker bottom shoe) is a type of shoe that has a thicker sole with a rounded heel. Learn more about the two types of rocker soles.

Read more here