5 quick tips to help relieve aching feet
October 26th, 2016

5 quick tips to help resolve aching feet…

1.    Footwear

Correct footwear is crucial when it comes to sore feet. Tired, aching feet often require the right combination of support and cushioning. Too much cushioning in a shoe can cause problems with a hypermobile flat foot. This is when more support should be considered. Inadequate footwear cushioning in a rigid, high arched foot type can also cause problems. Choosing the right footwear for your foot type and activity is very important. Your Podiatry Care Podiatrist can advise you on appropriate shoe selection.


High heels and stilettos can also pose a real threat. It is important to limit the amount of time you spend in these shoes whenever possible. Consider alternating high heels with flatter shoes. Additionally, shoes with a flexible sole tends to overwork your intrinsic foot muscles which can lead to foot muscle fatigue.

2.    Stretching and Strengthening Exercises

Stretching exercises can help to relieve tired feet. Stretches involving the calf muscles and plantar fascia along the sole of the feet can be quite helpful. Other exercises including towel scrunches and proprioceptive or balance exercises can also be beneficial in supporting the structures along the soles of the feet.


Performing stretches incorrectly can have adverse reactions. Never over stretch cold muscles or ligaments! If you are unsure as to which exercises can help, ask your Podiatrist. If any exercises are painful, stop the exercises immediately and seek professional advice from your Podiatry Care Podiatrist.

3.   Massage

Massage using a tennis ball or golf ball can be very useful with stretching tight structures beneath the feet. Aching feet are often the result of over-stressed muscles and connective tissue secondary to excessive weight-bearing. Simple massage and exercises help to keep your intrinsic foot muscles strong and healthy.

4.    Heat and Ice Therapy

Using heat and ice can be beneficial in the management of aching feet. However, it is important to use them at the correct phase of your treatment. Heat is often beneficial after a period of rest while ice is best utilised after prolonged weight bearing activities. Heat should not be used in the first 3 days following an injury. Ice is indicated in the first 72 hours.

5.    Force redistribution

It is important to determine the forces that are causing the aching feet and aching legs. Misalignment of the joints and muscles within your feet can be a major cause of aching feet and sore legs. An assessment involving a computerised gait analysis and biomechanical assessment can reveal any problems with malalignment. From here, customised orthotic therapy in conjunction with appropriate footwear can be prescribed to address any structural abnormalities causing aching feet and sore legs.


Ask Podiatry Care about a computerised video gait analysis and biomechanical assessment.