10 Best Home Remedies For Foot Pain And Prevention Tips

The solution to aching feet can sometimes be so simple that it's hard to believe.

Reviewed by Dr. Jen Esquer, PT, DPT
By Sucharita Mishra

Your feet put in several hours of work. Walking around, standing for hours on end, or doing physical activity can make your feet painful and sore. That is why it is important to take care of your feet with attention and be aware of the remedies for foot pain. This article discusses some of the top natural ingredients one can use to soothe sore feet. Scroll down to know more!

Did You Know?
10% of the general population experiences foot pain. 83% of these patients are active working adults between the ages of 25 and 65 (1)

Home Remedies To Relieve Foot Pain

1. Essential Oils

a. Eucalyptus Oil

Vials of eucalyptus essential oil

iStock

Eucalyptus oil exhibits anti-inflammatory and analgesic properties (2). Hence, they may be used for treating foot pain.

You Will Need
  • 10 drops of eucalyptus oil
  • A large bowl filled with hot water
What You Have To Do
  1. Add 10 drops of eucalyptus essential oil to a bowl of hot water.
  2. Soak your feet in the bowl filled with hot water for 10 to 15 minutes.
How Often You Should Do This

Do this 1-2 times a day.

b. Peppermint Oil

Peppermint oil possesses anti-inflammatory properties (3). Thus, peppermint oil may help in relieving foot pain and also symptoms like redness and swelling.

You Will Need
  • 10-12 drops of peppermint oil
  • A large bowl of hot water
What You Have To Do
  1. Add a few drops of peppermint oil to a large bowl of hot water.
  2. Soak your feet in the hot water bowl for 10 to 15 minutes.
How Often You Should Do This

Do this once a day.

2. Baking Soda

Baking soda is also known as sodium bicarbonate. A study found that sodium bicarbonate injections relieved pain due to knee osteoarthritis (4). Hence, it  may help relieve foot pain and inflammation.

You Will Need
  • 1/2 cup of baking soda
  • A bowl of hot water
What You Have To Do
  1. Add half a cup of baking soda to a large bowl of hot water.
  2. Mix well until the baking soda dissolves completely.
  3. Soak your feet in this for 15 to 20 minutes.
How Often You Should Do This

Do this once a day.

3. Coconut Oil

Jar of coconut oil beside fresh coconuts

iStock

Coconut oil contains medium-chain fatty acids that have anti-inflammatory, antimicrobial, and analgesic properties (5). This may help in treating foot pain.

You Will Need

2-3 teaspoons of coconut oil

What You Have To Do
  1. Massage coconut oil gently on the affected foot.
  2. You can also add a few drops of your favorite essential oil.
  3. Apply the oil and wear socks.
How Often You Should Do This

Do this once a day, preferably before bedtime.

4. Epsom Salt

Epsom salt has anti-inflammatory and soothing properties to it (6). Hence, it may be used to treat foot pain.

You Will Need
  • 1/2 cup of Epsom salt
  • A bowl of hot water
What You Have To Do
  1. Add half a cup of Epsom salt to a large bowl of hot water.
  2. Mix well until the salt dissolves.
  3. Soak your feet in the Epsom salt solution for 10 to 15 minutes.
How Often You Should Do This

Do this once a day.

5. Ginger

Woman adding honey to a warm cup of ginger tea

iStock

Ginger exhibits anti-inflammatory and analgesic properties (7), (8). This may help in combating foot pain and inflammation.

You Will Need
  • 1 inch of ginger
  • 1 cup of hot water
  • Honey
What You Have To Do
  1. Add an inch of chopped ginger to a cup of steaming hot water.
  2. Steep for 5 to 10 minutes and strain.
  3. Add some honey to the ginger tea and consume before it turns cold.
How Often You Should Do This

Do this 3 times a day.

6. Hot Or Cold Compress

Hot and cold compresses may work great in combination for treating foot pain. A hot compress may help in improving the blood circulation to the foot. A cold compress may reduce the pain and inflammation by numbing the affected area (9), (10).

You Will Need
  • Hot water bottle
  • Ice pack
What You Have To Do
  1. Place a hot water bottle on the affected area.
  2. Hold it there for 5-10 minutes.
  3. Replace the hot water bottle with an ice pack.
  4. Hold it on the affected foot for 10 minutes.
  5. Repeat this 2-3 times.
How Often You Should Do This

Do this whenever you experience pain.

7. Vitamins

Vitamin D enriched foods

iStock

Deficiencies in vitamin D are known to cause chronic pain and weakness (11). Hence, it is important that you follow a diet containing all important vitamins and minerals to stay healthy.

You Will Need

Foods that contain vitamin D (fish, meat, eggs, dairy, cheese, oranges, soy milk, and cereals).

What You Have To Do

Consume vitamin D-rich foods.

How Often You Should Do This

Do this very often.

Note: Consult a doctor before taking additional vitamin supplements.

8. Sesame Oil

Sesame oil possesses anti-inflammatory and antinociceptive properties (12). These properties may help in reducing inflammation and the intensity of the foot pain.

You Will Need

1-2 tablespoons of sesame oil

What You Have To Do
  1. Take one to two tablespoons of sesame oil in a small bowl.
  2. Gently massage this oil on the affected foot.
  3. You can also add your favorite essential oil to it for additional benefits.
How Often You Should Do This

Do this daily.

9. Mustard Seeds

Brown mustard seeds

iStock

Mustard seeds are rich in nutrients that have anti-inflammatory properties (13). These properties may be beneficial in treating foot pain. They may also help reduce other symptoms, like swelling, inflammation, and tenderness.

You Will Need
  • 1/2 cup of mustard seeds
  • A large bowl of hot water
What You Have To Do
  1. Blend half a cup of mustard seeds.
  2. Add the ground mustard seeds to a bowl of hot water.
  3. Soak your feet in this mixture for 10 to 15 minutes.
How Often You Should Do This

Do this 1-2 times a day.

10. Cayenne Pepper

Cayenne pepper is a rich source of a compound called capsaicin. Capsaicin possesses excellent anti-inflammatory and analgesic properties (14). This may help reduce the intensity of foot pain.

You Will Need
  • 1/2 teaspoon of powdered cayenne pepper
  • A large bowl or bucket of water
What You Have To Do
  1. Add half a teaspoon of powdered cayenne pepper to a bowl/bucket of slightly hot water.
  2. Soak your feet in this solution for 10 to 15 minutes.
How Often You Should Do This

Do this once a day.

These remedies may relieve the symptoms of foot pain. If you want to prevent its recurrence, here are some tips that may be helpful.

Prevention Tips

  • Wear comfortable shoes.
  • Avoid high heels and narrow-toed shoes.
  • Eat healthily and maintain a good weight.
  • Stretch before engaging in any vigorous activity.
  • Practice foot hygiene.
  • Always wear footwear when outside to prevent damage to the feet.
  • Massage the feet once in a while to promote blood circulation.
StyleCraze Says
Wear ballet flats and flip flops with orthopedic inserts to provide comfort and minimize foot pain.

Your foot may be hurting due to an injury or a medical condition. The most common factors that cause foot pain are listed below.

What Causes Foot Pain?

  • Wearing footwear that doesn’t fit properly
  • Wearing high heels, which puts a lot of pressure on the toes
  • High impact exercises or sports activities
  • Medical conditions, like arthritis, diabetes, and plantar fasciitis
  • Obesity
  • Pregnancy
  • Foot injuries
  • Corns, calluses, warts, and ingrown toenails
  • Medications that cause swelling of the feet

From a minute injury to an underlying medical condition – any of these factors might be responsible for foot pain. Let us now look at the common symptoms associated with this issue.

Signs And Symptoms Of Foot Pain

  • Pain and tenderness in the foot
  • Swelling
  • Redness
  • Bruising
  • Numbness or tingling sensation
  • Shooting pain in the affected foot
  • Pain while moving or while standing for too long
  • Skin discoloration and burning or itchy sensation around the foot

The signs and symptoms vary to a great extent, depending on the cause and type of foot pain. Let’s now take a look at the types of foot pain.

Types Of Foot Pain

  • Heel Pain: The pain in the heels of your feet could be due to medical conditions like plantar fasciitis or heel spurs.
  • Ball Foot Pain: Aches in the ball of your foot are usually caused by wearing ill-fitting shoes or medical conditions like metatarsalgia, Morton’s neuroma, or sesamoiditis.
  • Arch Pain: The common culprits behind arch pain are plantar fasciitis and flat feet.
  • Toe Pain: Gout, which is also a form of arthritis, is the most common cause of foot pain. Those with a bunion, hammer toe, or claw toe are also susceptible to toe pain.

Other than these, people may sometimes experience pain in the outer edge of the foot. This could possibly be because of a broken metatarsal bone.

Infographic: How To Treat Different Types Of Foot Pain

Foot pain can be of different types, depending on the cause and location of the pain. Therefore, it needs to be cared for and treated accordingly. Check out the infographic below for an overview of the basic care and treatment to relieve foot pain caused due to common medical conditions.

how to treat different types of foot pain [infographic]

Illustration: StyleCraze Design Team

Wearing footwear that doesn’t fit properly, high-impact exercises or sports activities, medical conditions like arthritis, diabetes, and plantar fasciitis, obesity can cause foot pain. Extreme pain can even hinder your day-to-day activities. In addition, redness, swelling, bruising, numbness, or tingling sensation are foot pain symptoms. Maintaining appropriate foot hygiene and wearing well-fitting shoes are important to avoid this condition. However, to a large measure, the health of your feet is determined by your lifestyle choices. So, use the home remedies and precautions listed above to deal with foot discomfort.

Frequently Asked Questions

Why do I have pain in the middle of my foot?

Any pain in the middle or the arch of the foot could be a result of a common medical condition called plantar fasciitis. Plantar fasciitis is caused due to the inflammation of the fibrous tissue at the bottom of the foot (called plantar fascia). You can follow simple stretches to reduce the pain

What does diabetic foot pain feel like?

Diabetic foot pains are usually the result of peripheral neuropathy, which is one of the most common forms of diabetic neuropathy. Your legs and feet are affected first, and that is why they begin to ache and feel numb.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Buchanan and Kushner. “Plantar Fasciitis.”National Library of Medicine (2022)
    https://www.ncbi.nlm.nih.gov/books/NBK431073/
  2. Silva Jeane et al. “Analgesic and anti-inflammatory effects of essential oils of Eucalyptus.”Journal of ethnopharmacology 89.2-3 (2003): 277-283.
    https://pubmed.ncbi.nlm.nih.gov/14611892/
  3. Sun Zhenliang et al. “Chemical composition and anti-inflammatory cytotoxic and antioxidant activities of essential oil from leaves of Mentha piperita grown in China.”PloS one 9.12 (2014).
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262447/
  4. Caamaño María Del Carmen et al. “A Double-Blind Active-Controlled Clinical Trial of Sodium Bicarbonate and Calcium Gluconate in the Treatment of Bilateral Osteoarthritis of the Knee.” Clinical medicine insights. Arthritis and musculoskeletal disorders vol. 101179544116688899.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385469/
  5. Intahphuak S. P. Khonsung and A. Panthong. “Anti-inflammatory analgesic and antipyretic activities of virgin coconut oil.”Pharmaceutical biology 48.2 (2010): 151-157.
    https://pubmed.ncbi.nlm.nih.gov/20645831/
  6. Rudolf R D. “The use of Epsom salts historically considered.” Canadian Medical Association journal vol. 712 (1917): 1069-71.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1584988/
  7. Wilson Patrick B. “Ginger (Zingiber officinale) as an analgesic and ergogenic aid in sport: a systemic review.”The Journal of Strength & Conditioning Research 29.10 (2015): 2980-2995.
    https://pubmed.ncbi.nlm.nih.gov/26200194/
  8. Grzanna Reinhard Lars Lindmark and Carmelita G. Frondoza. “Ginger—an herbal medicinal product with broad anti-inflammatory actions.”Journal of medicinal food 8.2 (2005): 125-132.
    https://pubmed.ncbi.nlm.nih.gov/16117603/
  9. Lane Elaine and Tracy Latham. “Managing pain using heat and cold therapy.”Nursing Children and Young People 21.6 (2009).
    https://pubmed.ncbi.nlm.nih.gov/19623797/
  10. Arankalle Dhananjay Jon Wardle and Pradeep MK Nair. “Alternate hot and cold application in the management of heel pain: a pilot study.”The Foot 29 (2016): 25-28.
    https://pubmed.ncbi.nlm.nih.gov/27888788/
  11. Kragstrup Tue Wenzel. “Vitamin D supplementation for patients with chronic pain.” (2011): 4-5.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3347929/
  12. Monteiro Érika Maria Henriques et al. “Antinociceptive and anti-inflammatory activities of the sesame oil and sesamin.”Nutrients 6.5 (2014): 1931-1944.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042560/
  13. Yang Runping et al. “Mustard seed (S inapis A lba L inn) attenuates imiquimod‐induced psoriasiform inflammation of BALB/c mice.”The Journal of dermatology 40.7 (2013): 543-552.
    https://pubmed.ncbi.nlm.nih.gov/23682616/
  14. Srinivasan Krishnapura. “Biological activities of red pepper (Capsicum annuum) and its pungent principle capsaicin: a review.”Critical reviews in food science and nutrition 56.9 (2016): 1488-1500.
    https://pubmed.ncbi.nlm.nih.gov/25675368/
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Sucharita Mishra has a Master’s degree in Biotechnology and specializes in writing on Health and Wellness. She has worked on... more

Dr. Jen Esquer

(PT, DPT)
Jen Esquer is a Top 40 Physical Therapy Influencer and has been named one of the top 50 most influential... more

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