Tired legs are a common complaint for many people, especially those who have to stand for long periods (such as cashiers and traffic cops) or walk long distances (such as restaurant waiters and postmen). Another cause that also often causes feet to feel sore and tired is the use of inappropriate shoes, such as high heels and footwear that is more concerned with appearance than the comfort of the wearer's feet. Therefore, it is very important to learn how to soothe tired feet, either at home or through treatment by a trained professional.
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Part 1 of 3: Dealing with Tired Feet at Home
Step 1. Place your feet in a higher position while you rest
One of the causes of leg pain is swelling. So, elevating your legs when you're sitting can help counteract gravity and allow blood and lymph fluid to exit the lower legs and return to the circulation. Taking off socks / stockings can also help cool the feet making them more comfortable.
- Elevating the legs at least parallel to the heart is good for improving circulation.
- Use pillows to elevate your legs when you lie on the couch, but don't block blood flow by crossing your ankles.
Step 2. Change your shoes
Shoes that don't fit, are poorly ventilated, and/or are very heavy can also cause tired and sore feet. Therefore, use footwear that is stable, lightweight and in accordance with your type of work, sport or activity. We recommend wearing shoes with heels no more than 1.5 cm. High heels make the toes squeeze together and cause foot pathologies such as bunions. If you are a serious runner, change shoes after running for 560-800 km or every three months, whichever comes first.
- Remember to always tie your shoes tightly as loose-fitting shoes or flip-flops put more stress on your feet and lower leg muscles.
- Better to buy shoes in the afternoon. You are more likely to get the size that fits best because at that time the foot is at its largest, usually due to swelling and mild pressure on the arch of the foot.
Step 3. Use an orthotic (shoe lining)
If you have flat feet and have to stand or walk a lot, consider using orthotics. Orthotics are customized shoe covers that support the arch of your foot and provide better biomechanics when you stand up. Orthotics will also help reduce the risk of developing problems with other joints such as the ankles, knees, and hips.
- Health professionals who can make customized orthotics include podiatrists and osteopaths and chiropractors.
- Some health insurers cover the cost of making customized orthotics, but if your insurance doesn't, consider purchasing a commercially available pair of orthopedic insoles. This kind of shoe sole is much cheaper and can make your feet comfortable in no time.
Step 4. Lose weight, especially if your body is classified as fat
Losing weight helps prevent a variety of foot problems because it puts less stress on the bones and muscles of the legs and lower legs. For most women, consuming less than 2,000 calories per day can lead to weekly weight loss even if you only exercise lightly. Most men will lose weight by consuming less than 2,200 calories per day.
- Replace your diet with lean meats and fish, whole grains, fresh produce and plenty of water to get the best results in your effort to lose weight.
- Many overweight people have flat feet and tend to overpronate their ankles, so choosing shoes with the best arch support is very important.
Step 5. Taking non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, or aspirin can be short-term solutions to help you deal with pain or inflammation in your feet
Keep in mind that these drugs can have a severe impact on the stomach, kidneys and liver, so it's best not to take them for more than 2 weeks continuously.
- The dose for adults is usually 200-400 mg, taken every four to six hours.
- Alternatively, you can try over-the-counter analgesics such as paracetamol (Panadol) to soothe the feet, but never use them with NSAIDs.
- Be careful not to take the medication on an empty stomach as it can irritate the stomach lining and increase the risk of peptic ulcers.
- Do not take NSAIDs if you have stomach, liver or kidney disease.
Step 6. Soak the feet in Epsom salts
Soaking your feet in warm water mixed with Epsom salt can significantly reduce pain and swelling, especially if the pain is caused by muscle tension. The magnesium content in salt helps relax muscles. Take care not to overheat the water (to prevent scalding) and don't soak your feet in warm water for more than 30 minutes as the salt water will draw fluids from your body and start to dehydrate you.
- If swelling is a particular problem for your feet, after soaking them in warm salt water continue to soak the feet in ice water until the feet feel numb (about 15 minutes or so).
- Remember to always dry your feet completely after soaking to prevent slipping or falling.
Step 7. Use a wooden massage roller
Rolling tired feet on wooden massage rollers (available at most drugstores) is a good way to relieve tension from your feet and may relieve mild to moderate discomfort. For some reason, massage rollers made of natural wood seem to work better for relaxing muscles than plastic, glass, or metal massage rollers. Also look for wooden massage rollers that are grooved or serrated.
- Place the wooden massage roller on the floor, perpendicular to your feet, and gently roll the massage roller back and forth vigorously for at least 10 minutes for each session.
- Repeat as many times as needed, although your feet may feel a little sore after using the massage roller for the first time.
Part 2 of 3: Getting Conservative Medicine
Step 1. Do a foot massage
Ask a massage therapist to massage your feet and calves. Massage reduces muscle tension and inflammation, helps break down scar tissue and improves blood flow. Ask the therapist to rub your feet starting at your toes and working your way up to your calves to help push venous blood and lymph back into your heart.
- The therapist can also perform trigger point therapy on the sole of the foot by applying continuous pressure to the most painful part of the arch of the foot.
- Ask the therapist to apply peppermint oil or cream on your feet as this will make them tingle and feel refreshing.
- Always drink plenty of water immediately after a massage to flush out inflammation-causing byproducts, lactic acid, and toxins from the body. If you don't, you can develop headaches and mild nausea.
Step 2. Try acupuncture
Acupuncture is done by inserting very thin needles into specific energy points in the skin in an effort to reduce pain and inflammation. Acupuncture to relieve pain in the legs can be effective, especially if it is done at the time symptoms first appear. Based on the principles of traditional Chinese medicine, acupuncture works by releasing various substances including endorphins and serotonin which work to reduce pain.
- Acupuncture is also claimed to stimulate the flow of energy known as chi.
- Acupuncture is practiced by various health professionals including doctors, chiropractors, naturopaths, physical therapists, and massage therapists.
Step 3. Consider reflexology
Some people confuse reflexology with massage. Although both use touch and pressure points, the approaches are very different. Reflexology is performed by applying precise pressure to specific points and areas of the feet to stimulate specific organs and promote general health.
- Massage therapists work “from the outside in” by manipulating specific muscle groups or fascia to release tension, while reflexology practitioners work “from the inside out” by stimulating the nervous system to release tension in the feet and other body parts.
- Reflexology is similar to acupuncture and acupressure in that reflexology works with the body's vital energy by stimulating points on the feet, as well as points on the hands and ears.
Part 3 of 3: Coping With Complications
Step 1. Visit a podiatrist
If the pain in your feet is chronic or very severe, visiting a podiatrist is a good idea. A podiatrist is a foot specialist who can treat a variety of conditions, sometimes with simple surgical techniques, but more often with a conservative approach such as customized orthotics, orthopedic shoes, braces or taping (using a special bandage).
- A podiatrist can tell you whether you have common foot problems such as plantar fasciitis, athlete's foot (fungal infection), flat feet, turf toe (sprain at the base of the big toe), bunions, or gout. All of these can cause different levels of pain in the feet.
- Podiatrists can be a great source of information to find out what type of shoe is best for your feet and the way you walk.
Step 2. Visit a specialist
A specialist may be needed to rule out the most serious causes of chronic foot problems, such as diabetes, infection, venous insufficiency, fractures, arthritis or rheumatoid arthritis, or cancer. This condition is definitely not a common cause of tired or sore feet, but if home treatments and conservative therapies aren't effective at keeping your feet comfortable, you should consider something more serious.
- X-rays, bone scans, MRIs, and CT scans are ways that specialists may use to help diagnose upper back pain.
- Your doctor may also order blood tests to rule out diabetes, arthritis, or chronic infection.
Step 3. Ask for corticosteroid injections
Injections of steroid medications around or directly into inflamed tendons or leg muscles can quickly reduce inflammation and pain, but this approach is usually only reserved for athletes who need immediate, temporary relief that allows them to stay in action. The most commonly used preparations are prednisolone, dexamethasone, and triamcinolone.
- Potential complications from corticosteroid injections include infection, bleeding, tendon weakening, local muscle atrophy, and nerve irritation/damage.
- If corticosteroid injections fail to provide an adequate solution, surgery should be considered as a last resort, depending on the diagnosis of your foot condition.
Tips
- To maintain proper posture when standing, stand with your weight evenly distributed on both feet and avoid not fully flexing your knees. Tighten your abs and buttocks to keep your back straight. Wear shoes that have support and relieve muscle fatigue by resting one foot on a small stool at regular intervals.
- Don't wear flip-flops for long walks or sports. These sandals do not provide adequate shock absorption to the feet, nor do they provide arch support and protection.
- Stop smoking. Smoking can interfere with blood flow, causing muscles and other tissues to lack oxygen and nutrients.
