“Stretching of the heel cord is beneficial to reduce the strain on the foot and help to improve heel pain,” he said. Elevation: The foot or ankle should be raised slightly above the level of your heart to reduce swelling.Ī tight heel cord ( Achilles tendon) goes along with one of the most common problems Dr.Compression:An elastic wrap should be used to control swelling.Ice for 20 minutes, then wait at least 40 minutes before icing again. Ice:Apply an ice pack to the injured area using a thin towel between the ice and the skin.Rest:Stay off the injured foot or ankle as walking may cause further injury.This simple self-care technique helps reduce swelling, ease pain and speed up healing.įollow these steps from the American College of Foot and Ankle Surgeons: “Many times, we will recommend RICE (rest, ice, compression and elevation) for things such as ankle sprains or foot injuries.” Apply moisturizer to dry feet following the soak to prevent cracked feet and irritation. To make an Epsom foot bath, the Farmers’ Almanac recommends adding one-half cup Epsom salt to a container of warm water large enough to submerge your feet. “I have no objections to this as long as you check the water temperature to make sure the temperature is not too hot,” he said.Ī warm Epsom salt foot bath can relieve sore muscles and reduce swelling in your feet. Some patients find warm water and Epsom salts soothing, Dr. “Obesity is known to increase the risk for diabetes, which certainly has risks associated with the feet. Our goal is to keep our patients active and healthy, which includes maintaining a healthy weight.” A good soak “Maintaining a healthy weight is always a goal for our patients, as it reduces stress and strain on your feet in general,” Dr. Marc Leonard, DPM, an OSF HealthCare podiatrist. Some causes of foot pain can be relieved through stretching exercises, orthotics, well-fitting shoes and other preventive steps, said W.
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