7 Ways to Care for Sore Feet and Get Relief ...


As a former ballet dancer, I have come up with many ways to care for sore feet. Like most ballet dancers, I have lost more than a few toe nails, have had sprained ankles, have had blisters, and have had terrible cramps in my feet. Because I wasn’t going to stop dancing just because of my foot problems, I started looking for ways to care for sore feet. These tips are useful for anyone who has foot pain, not just ballerinas with bloody and blistered feet.

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Epsom Salt

One of the best ways to care for sore feet is to soak your feet in hot water that has had Epsom salt added to it. The hot water relaxes tired and achy feet, and the Epsom salt helps reduce swelling. Epsom salt also helps restore magnesium levels, which further helps with achy muscles. You don’t even have to have a bath to soak your feet; I just fill a bucket with hot water and add ½ a cup of Epsom salts. Then, I chill out in front of the TV while my feet start to relax.


Epsom salt, otherwise known as magnesium sulfate, is a mineral-rich salt that is often used to reduce swelling and relax sore muscles. It is a popular remedy for sore feet, and can be easily used at home. To soothe aching feet, one should fill a bucket with hot water and add ½ a cup of Epsom salt. Soaking the feet in the hot water for 10-15 minutes helps to relax the muscles and reduce swelling.

It is important to note that Epsom salt is not actually a salt, but a naturally occurring mineral compound. It is composed of magnesium, sulfur, and oxygen, and is found in the form of crystals or powder. Magnesium is an important mineral for the body, and it helps to reduce inflammation and relax muscles. When dissolved in hot water, it is absorbed into the skin, providing relief from sore feet.

In addition to reducing swelling and relaxing muscles, Epsom salt can also help to restore magnesium levels in the body. Magnesium helps to regulate nerve and muscle function, as well as energy production. It is also important for healthy bones and teeth, and can help to reduce stress and anxiety.


Tennis Ball

A simple tennis ball can be really helpful in relieving sore feet. I often carried a tennis ball in my dance bag and would roll my feet on it when they started to feel tight. When rolling your feet on a tennis ball, you want to roll each foot very slowly and stop when you find a place that is especially sore. You should place a little extra pressure on the sore spot and hold until it starts to release. For the most benefit, you should try to roll each foot for a couple of minutes. However, even just a short amount of time can really help, especially if you have been wearing high heels all day.


Separate Toes

I used to have socks that would separate my toes, and I would wear them after a long day to help the muscles in my feet relax. Separating your toes stretches the muscles in your feet and helps them release. You can find toe separators at most drug stores and they are fairly inexpensive. I recommend leaving them on for 10 minutes. I always found that after 10 minutes of wearing my special socks my feet felt better.


One of the best ways to take care of sore feet is to use toe separators. Toe separators are small devices that fit between the toes and help to stretch the muscles in the feet. They are available in most drug stores, and they are relatively inexpensive. When using toe separators, it is recommended to leave them on for 10 minutes at a time. This helps the muscles in the feet to relax and release any tension they may be holding.

Toe separators are a great way to take care of sore feet because they provide relief without the need for medication. They are also easy to use and can be used at home. Additionally, they are comfortable to wear and can be used while doing other activities.

In addition to using toe separators, there are other ways to take care of sore feet. Massage can be used to alleviate tension in the feet and help to reduce pain. Soaking feet in warm water also helps to relax tight muscles and reduce inflammation. Wearing comfortable shoes is also important to help support the feet and prevent further injury.



While the tennis ball and the toe separators are really helpful, one of the best ways to relieve foot pain is a massage. Of course, it is ideal if you can have someone massage your feet for you, but it is possible to do it yourself. When massaging your feet, you want to see if there are knots in the muscles and try to work them out. It can also be really helpful to massage with essential oils, like lavender oil, that have anti-inflammatory properties.



Stretching can really help foot pain. If you have tight calves or Achilles tendons, you are much more likely to have sore feet. A simple calf stretch can help loosen up both of these tight places. You will want to hold it for 60 seconds on each side because it takes a minute for a muscle to release. You can also stretch your feet by kneeling and tucking your toes under your heels. This position will stretch the ligaments and muscles in the sole of your foot. If you are really tight, it can be painful, and you will want to be gentle. Stretching should never be really painful. If it is, you need to ease up a bit.


Supportive Shoes

Both high heels and flip flops can contribute to foot pain. High heels force your weight onto your toes and put your feet in an awkward position that places stress on the tendons and ligaments. Flip flops have no arch support and force your foot muscles to work extra hard to keep your shoes on your feet. If you have foot pain, you should look for shoes that have arch support and do not have a heel higher than 2 inches. I realize this limits your shoe selection, but there are some really fashionable options, you just have to look.



Elevating your feet when they are really sore can help reduce swelling. I have been known to lie on the floor and put my legs on the wall when my feet get very sore. You probably don’t need to go this far. However, propping your feet up on several pillows will ease sore feet.

If you are on your feet a lot, you probably experience a fair amount of foot pain. Using these tips will help ease your sore feet. They have certainly worked for me. What do you do when you have sore feet?

Feedback Junction

Where Thoughts and Opinions Converge

When I had plantar faciitis I would actually freeze tennis balls and use them to rub my feet on to reduce swelling. another thing I did was freeze water bottles and use them to roll my feet. helps with the aches ;)

Less than a 2 inch heel? No thanks, beauty is pain

Spa!! ox

Very helpful, thank you!

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