Rest and Elevation: One of the first steps in relieving foot pain is to rest the affected foot and elevate it at or above heart level. This helps reduce swelling and promotes venous circulation, aiding in the healing process.

Ice Packs: Applying ice to the painful area helps reduce inflammation and numb the pain. Wrap the ice pack in a cloth to prevent direct contact with the skin and apply it for 15-20 minutes several times daily. Ice is time-honored and remarkably effective in reducing symptoms of acute inflammation.

Compression: Use a compression bandage or socks to support the foot and reduce swelling. Do not wrap it too tightly to avoid restricting blood flow. Compression will not only help with swelling, but the pressure stimulates large nerve fibers that respond to pressure and consequently diminishes the signals from the small fibers that produce pain.

Epsom Salt Soak: Soaking your feet in warm water with Epsom salt helps relax muscles, reduce pain, and promote healing. Add a cup of Epsom salt to a basin of warm water and soak your feet for 15-20 minutes. This is simply a way to administer magnesium in a topical manner. Magnesium is well-known to help with nerve and muscle pain.

Foot Exercises: Specific exercises such as the arch stretch and tennis ball stretch help strengthen muscles and improve flexibility in the feet. These exercises can help reduce pain and prevent future injuries. Here are some other easy exercises recommended by Dr. Warner.

Foot Massage: Gentle massage can help relax tense muscles, improve circulation, and reduce pain. Use a massage oil or foot pain relief cream and apply gentle pressure to the sole, arch, and heel of the foot. Be sure to stretch the plantar fascia, especially if you’re experiencing plantar fasciitis. “The plantar fascia helps to support the arch of your foot and absorb shock when you’re walking, running or jumping,” Dr. Warner told First for Women Magazine.

Foot Splints or Orthotics: In some cases, Dr. Warner recommends using custom foot splints or orthotic inserts to provide additional support and alleviate foot pain caused by conditions like plantar fasciitis or flat feet.

Supplements: Targeted supplements such as Immune Boost Multi from Dr. Warner’s Well Theory line include Vitamin D3, Vitamin C, and Quercetin- all essential ingredients to ease muscle weakness and bone pain which can accompany foot pain. According to many studies, Quercetin is a potent antioxidant that fights free radical damage and combats aging and inflammation.

Tart Cherry: Packed with polyphenols and anthocyanins vital for inflammation and pain reduction, tart cherry is a powerful antioxidant that targets the same inflammation receptors as over-the-counter pain relievers minus the dangerous side effects. It contains 1,500 pure tart cherry extract and offers natural relief from foot pain and inflammation—one of Dr. Warner’s favorite supplements overall.

Dr. Meredith Warner challenges the traditional orthopedic approach to joint, bone, tendon, and ligament pain in her new book, Bone on Bone– An Orthopedic Surgeon’s Guide to Avoiding Surgery and Healing Pain Naturally. The book is now on sale! Get your personalized, autographed copy.