Shopped And Dropped This Holiday? Help For Achy Feet
Holiday shopping and standing all night at festive cocktail parties can leave you with sore, achy feet. But you don’t have to let the agony of “da-feet” sideline you from enjoying this holiday season.
Pain and inflammation along the balls of your feet or along the metatarsals (the bones on the bottom of your feet that connect with your toes) can be caused by metatarsalgia. This painful condition affects not only holiday shoppers; it also affects athletes who land hard on their feet, such as dancers, runners and basketball and volleyball players. In addition, metatarsalgia can occur in athletes who diet to make certain weight divisions and experience bone loss from nutritional deficiencies.
When Metatarsals Are A Pain
As you walk, run or jump, your body weight shifts onto these metatarsal bones as the toes “push-off” to propel you forward. Problems occur when the weight does not get distributed evenly throughout the foot and these bones take the brunt of the force. Too much “rolling in” of the foot (pronation) can contribute to this condition. Tight or weak toe muscles along with muscle imbalances in the leg can cause disproportionate forces throughout the foot, causing additional stress to the metatarsal bones. Significant weight gain and poorly fitted shoes can also trigger this condition.
Structural issues that predispose you to metatarsalgia include:
- A high arch that strains the front portion of your foot
- Hammertoes that cause downward pressure on the metatarsal
- A second toe that’s longer than the big toe, which can alter weight distribution of your foot
Why You’re Sidelined
An abnormal distribution of pressure can occur if there is weakness in the foot muscles, as well as other muscle weakness and tightness in your leg. As a result, these bones can’t absorb shock efficiently and become inflamed and painful when you try to jump or run. You may even experience difficulty pushing off from your toes trying to sprint across the street or on the track. Going up and down steps and walking barefoot on a hard floor can hurt. Athletes with metatarsalgia often complain of feeling like a pebble is in their shoe.
Comedian Billy Crystal used to say “it’s better to look good than to feel good.” Luckily, he’s not a shoes salesman. Shoes may look good, but if they don’t provide good shock absorption or the toe box is too narrow, the metatarsals get “squished” and take a beating as you pound the pavement. Recent reports state that 68 percent of men and 87 percent of women wear the wrong shoe size. It didn’t work out well when Cinderella’s stepsisters tried to fit into a too-small shoe, and it likely won’t work for you, either.
How To Stay In The Game
Properly fitting shoes and sneakers can help prevent metatarsalgia from sidelining you. If you do a lot of jumping or running, you need good shock absorption and a sneaker that won’t allow excessive rubbing along the sole of your foot. Some sneakers may look cool, but the only cool thing will be the ice you have on your feet after wearing them.
Orthotics and cushioned gel metatarsal pads may also help support your foot and alleviate pain. Discuss these with your physician to see if they are appropriate for you.
Also, try the following exercises:
- Place bare feet on the floor.
- Keep toes straight and heels on floor and press toes down as you lift the arch of your foot. Hold 10 seconds. Do 10 times.
- Scrunch a washcloth with your toes. Hold the toes in scrunching position for 5 seconds. Do 10 times.
Plantar Fascia Stretch
- Place balls of your feet on step. Drop your heels down. Hold 30 seconds. Repeat.
Toe extensor stretch
- Hold ball of foot with one hand as you pull toes downward with the other. Hold 30 seconds. Repeat.
Always check with a physician prior to any exercise routine. And remember: You may be sidelined. but not for long!
November 17, 2017 by Diana
This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. See Full Disclosure Here.
Our feet work hard all day long. They carry us everywhere we go, whether it’s a leisurely walk outdoors, laps around the track or walking around the house as we do our everyday chores. The result – tired, aching feet at the end of the day.
Feet that feel heavy and sore can have several consequences. It makes it difficult to fall asleep. Staying asleep can also be a struggle. All this tossing and turning around at night means waking up feeling tired and irritable. Not a good start to the day.
Fortunately, there are a few things you can do to ease the heavy, achy feeling and get a good night’s sleep so you wake up feeling refreshed, energized, and ready to go all over again the next day.
These natural remedies for aching feet will have you feeling great again. As you will see, all of these are incredibly simple and easy. And they don’t take a whole lot of time either. Just choose any one that suits you, keep whatever you need handy and you’re ready to give your tired, aching feet some much needed TLC.
Elevate Your Feet
When you’re standing, your feet bear all your weight. Keep your feet up for just 15 to 20 minutes takes the weight off your feet, giving you instant relief. It also increases the circulation in your legs and feet, reducing the pain and swelling.
This is so simple, there really is no excuse not to keep your feet up for at least a few minutes every day.
Alternate Between a Hot and Cold Foot Bath
When you put your foot in a hot bath, it dilates the blood vessels in your feet. Then when you put them in a cold bath, the cold water constricts the blood vessels. This alternate dilating and constricting boosts circulation and reduces the swelling and achiness in your feet.
Here’s how to do a hot and cold foot bath.
Fill one basin with cold water and another with warm water.
Sit comfortably and place your feet in the cold water for five minutes.
Remove your feet from the cold water and place them in the basin with hot water.
Alternate between hot and cold every five minutes for a total of thirty minutes for maximum effectiveness.
This is a nice sized basin for a foot bath. With this sized basin, you won’t have to worry about the water spilling over.
Use Himalayan Salt Detox Foot Tiles
Natural mineral salts have been shown to replenish the calcium, magnesium, and potassium in the body. Himalayan Salt Detox Foot Tiles are slipper-shaped slabs of pure natural mineral salt excavated from the Himalayas.
Placing your feet directly on the salt tiles for just 10 – 15 minutes daily offers tremendous benefits by facilitating the absorption of ions into the body. This helps soothe tired feet, while also lowering stress levels.
The detoxifying salts that make up these foot tiles also flush out impurities, which boosts respiratory health and reduces symptoms of asthma and allergies.
You can use the Himalayan Salt Detox Foot Tiles as is at room temperature, or you can use them for warm or cold therapy.
Warm therapy is especially useful for drawing away aches and pains after a long day on your feet. To get the benefits of warm therapy, heat the tiles in the oven for about 10 minutes at 175 degrees Fahrenheit. Check to make sure they are not too hot, then place feet on the tiles for 10-15 minutes.
Cold therapy is useful for easing swollen feet and ankles. To cool the tiles, place them in the refrigerator or the freezer. Remove and place your feet on them for 10-15 minutes.
Soak Your Feet in an Epsom Salt Bath
Magnesium is known to help reduce swelling and ease the pain. Epsom salts are made of magnesium sulfate heptahydrate, which makes them very effective for this purpose.
There are two ways you can use Epsom salt to reduce the swelling in your feet.
One way is to fill a basin with hot water, add Epsom salt, and soak just your feet for at least 20 minutes.
Alternately, if you are looking to relax your entire body, fill your bathtub with hot water, add Epsom salt, and soak your whole body for 45 minutes to an hour.
Soak Your Feet in An Essential Oil Bath
Add a few drops of essential oils to your Epsom salt bath will boost the power of the Epsom salts, helping to increase blood circulation and reduce swelling.
Peppermint, clove, eucalyptus, and rosemary are the best essential oils to soothe tired, aching feet. All of these essential oils increase blood flow in the feet and legs, which reduces the swelling and eases the fatigue.
This Epsom Salt Foot Soak recipe is easy to follow and is super effective for soothing aching feet.
Vinegar Soak is a Great Alternative
If you don’t have Epsom salts or essential oils in the house, a great alternative for a foot soak is vinegar. Vinegar helps to reduce inflammation and can be used in two ways.
One way is to fill a basin with hot water and add two tablespoons of vinegar and one tablespoon salt. Soak your feet for about twenty minutes.
The second way is to get two basins of water- one with hot water and the second with cold water. Add vinegar and salt to both basins. Soak a big enough towel in the hot mixture and squeeze out the excess liquid. Wrap the hot compress around your feet for five minutes. Repeat the same process using the cold mixture.
This process is effective because you are getting the benefits from the vinegar as well as from alternating hot and cold on your feet to maximize blood flow and reduce swelling and achiness.
Taking preventative measures, such as investing in a good pair of shoes can help minimize pain and swelling. If you do find your feet achy and swollen after a day out, these natural remedies are very effective at easing the pain and reducing the swelling.
To get deeper relief, give yourself a foot massage at home. A foot massage provides several benefits and its easy to give yourself one at home. It won’t take more than ten minutes and as an added bonus, the massage oil will keep your feet feeling and looking great!
Disclosure: This post contains affiliate links, which means if you click a link in this article and purchase something, I may make a small commission at absolutely NO cost to you. See Full Disclosure here
By EveryNurse Staff on June 12, 2018
It’s no secret that nurses spend all day on their feet. With extended shifts and running back and forth between patients, doctors, the lab, and the restroom (just kidding, there’s no time for bathroom breaks), nurses go home with sore, aching feet. Some shifts extend well beyond the typical 8 hours, and the physical requirements of nurses are often on par with a traditional labor-intensive job. There’s no doubt that a nurse’s feet are getting the short end of the stick.
Since sitting is a nurse’s fairytale, it’s important for nurses to make time to keep their feet healthy, even when time is at a premium. Don’t know where to start? These simple, affordable suggestions will help keep the feeling in your feet and keep you going when patients need you the most.
Stretching and Exercise
Yes, the dreaded E-word. What nurse has time for voluntary exercise? And isn’t running from patient room to patient room exercise enough? Before you scoff at the idea of moving your body when you don’t have to, remember that exercise doesn’t need to be heart-hammering cardio to be effective. What often happens when nurses finally get the chance to sit down after a long shift is their muscles lock up and become stiff, making getting going again extra-tough.
Stretch your feet, legs, and ankles after every shift and if needed, whenever you can during the workday. Do some ankle rolls while you’re checking a patient’s vitals or charting, and if you have a minute, stretch out your hamstrings. It only takes a few minutes but staying flexible can keep you from hitting the end-of-the-day wall so hard. Exercise also keeps you in shape, making it easier for you to stay on track at work.
Rough Shift? Soak Your Feet
After spending hours on your feet, it’s normal for them to be tired, sore, and stiff. Even the best-laid plans to prevent pain won’t stand up to a particularly difficult shift and there’s going to be some (or many) days that you go home feeling like you can barely walk. When you’re crawling through your front door in your scrubs, you need an emergency solution that provides relief fast.
Soaking your feet in Epsom salt is more than an old folk remedy. It works to relieve swelling and inflammation, both of which are present in abundance after spending 12 hours on your feet in a hospital or doctor’s office. Fill a basin with warm to hot water (just be wary of burns, even if it feels amazing) and sprinkle a generous amount of Epsom salt in the water, stirring until dissolved. You can add essential oils that can also help reduce pain and inflammation or rejuvenate the feet, such as lavender or peppermint oil. Now you finally have a good excuse to put a massaging foot bath on your Christmas list!
Wear Compression Socks
No, compression socks are not just for elderly or diabetic patients. When you spend all day upright, compression socks can really help to prevent stiff, sore legs and feet. When you’re working in a fast-paced environment with no time to sit down and relax, blood can pool in your legs and feet, leading to pain and swelling. Your feet and legs are over-worked, and they just can’t keep up with the rest of you, so instead of the blood being returned back to your heart, it just hangs out in your lower extremities. If you’ve ever noticed that your shoes are particularly tight at the end of a shift or you have difficulty switching from your work shoes to regular shoes because they seem too small, you’ve likely experienced this medical phenomenon.
Bite the bullet and head down to your hospital’s pharmacy or home health center and grab some compression socks in your size. You can also find them at nearly any supermarket. Wear them during your shift to promote blood circulation from your legs and feet back to your upper body, making it less likely that you’ll go home with sore, swollen toes.
Take a Load Off After Your Shift
Once your shift is over, you hopefully will have some time to sit down and let your body relax before you have to put it to work again. Like compression socks, putting your feet up at the end of your shift (or whenever you can) helps to return blood that has pooled in your lower legs to your heart and back through the rest of your body.
Don’t just put your feet up on a stool or another chair. This can be somewhat effective, but what will really get your blood flowing is if you put your legs up against a wall. Lie on your bed with your bottom to the wall and put your legs up against the wall so your feet are over your head. If your bed doesn’t touch the wall or you need to do this on the fly, just use the floor. You may look silly, but keep your feet elevated for 10 minutes or so, or until you feel like the swelling has reduced.
It’s All About the Shoes (Really!)
Of all the things nurses can do to care for their feet, wearing high-quality, comfortable shoes is the most important. Grueling 12-hour shifts seem to go by in a snap when you’re wearing the right shoes. You may be surprised to learn that supportive footwear does more than just help keep your feet from getting tired and sore — they’re also easier on the rest of your body, especially your lower back, knees, and ankles.
Nurses should be fitted for new shoes or orthopedic insoles every year and two pairs are a must, so they can be rotated between shifts. Because a nurse’s shoes get so much wear and tear, they’ll need replacing every 3-6 months.
Nurses should worry most about comfort versus style when it comes to shoes. Purchase a style of shoe in the correct size for you and make sure there’s room to accommodate for swelling. Don’t forget about easy cleanability — after all, nursing is a messy job!
When you take care of your feet, your feet will take care of you. Use these tips to keep your feet from getting tired too quickly and to rejuvenate them after a tough day on the floor. Combining these suggestions can give you an arsenal of foot pain-fighting tools that make it easier to get through those tough days on the job. When your feet feel good, it’s easier to keep up with call-lights, doctor’s orders, tests, and emergency situations.
So you’ve had a long day. But you’re home and it’s finally over. Consider adding a caffeine scrub or moisturizer to your end-of-the day routine. This will soothe exhausted muscles.
There are many different reasons your feet might hurt at the end of the day. Often, this can feel like pampering, and can lift your spirits and reduce your physical discomfort.
Use a Caffeinated Body Scrub: Body scrubs are a great way to encourage blood flow and reduce tension. A caffeinated body scrub exfoliates the skin, and the motion of applying the scrub helps muscles to relax. The hands and feet are some of the most used muscles in the body, and relaxation of those muscles is often a good thing.
Massage with Moisturizers: Massage is a great way to soothe tired hands and feet after a long day. Moisturizers with caffeine are a great way to add moisture and re-energize with increased blood flow to the extremities. Also, you can use a caffeine-infused moisturizer to improve the moisture levels in your hands and feet and reduce tension in your muscles.
Enhance a Hot Soak: If your solution to a long day is a hot bath or to soak your feet, there are products that you can use to enhance the effects of the hot water. You can add Epsom salts and a few drops of lavender essential oil, for example, to make the experience more soothing, calm cramps, and to relax you further.
Drink Tea: Some say that aching feet can be caused by a fluid imbalance; adding herbal tea to your menu may help to alleviate this issue and hydrate your whole body.
Reduce Inflammation: Inflammation can cause pain and discomfort, and caffeine helps reduce inflammation throughout the body. You may also want to reconsider some of the foods in your diet. Gluten and dairy are notorious for causing inflammation. Quit those for a few weeks and see how you feel. Meanwhile, potent anti-inflammatory foods to add to your diet include leafy greens, turmeric, ginger, pineapple, and blueberries.
Callyssee is a freshly brewed line of caffeine-based bath, body & facial care that will pamper you from head to toe. Our fun line of coffee-inspired products includes anything from Coffee Crush Exfoliating Peeling Gel, Whipped Moisturizing Cream, and even Fizzy Macaron Bath Bombs, to name a few.
At some point in life, people experience aching feet where they feel like they can’t take another step due to the intensity of the pain. Medi-dyne’s relief for aching feet works to relieve pain on heavy and swollen feet. This often happens when people have a strain, put on tight shoes, socks, stockings, or wear poorly padded shoes.
But what other factors can contribute to achy feet? There are three other factors that greatly contribute to achy feet. These are:
- Level of dehydration
What causes achy feet?
After a long day of running errands, it’s normal for the strenuous walking to affect a person’s legs. When there’s reduced blood circulation to the ankles, a person gets the feeling of tired and aching feet. What poor circulation does is cause swelling which then results in pain. Additionally, the level of a person’s dehydration contributes to how achy the feet are after a long day.
Tired and aching feet are not fun to deal with. One needs to understand what causes aching feet so that he can know the best way to treat the situation. This way, he won’t have to suffer from sore feet for long. Here are other causes of tired and aching feet:
- Heel spurs
- Plantar fasciitis
- Sever’s disease
- Improper footwear
What symptoms does Medi-dyne’s relief for aching feet treat?
People use their feet every day to move from one place to another. When aching starts, people report various symptoms that may be a sign of a developing stress injury. These symptoms develop when the feet are overworked either by walking long distances or participating in high-intensity exercise. Some specific symptoms of tired and aching feet include:
- Sharp pain in the toes or ankles
- Steady pain along the sides of the feet
- Throbbing or popping of the ankle
- Swelling, soreness, or tenderness on the heel or ball of the foot
How to relieve tired feet using Medi-dyne’s relief for aching feet
There are several ways in which people with aching can relieve pain. These include:
- Elevating the feet for about 15-20 minutes
- Soaking the feet in warm water or wrapping them a warm wet towel around them
- Asking someone to massage the feet if it’s impossible or difficult to do it alone
- Exercising the feet to tone the muscles. This keeps the feet healthy by stimulating blood circulation. It’s also helpful in strengthening the arches
- Wearing orthotic insoles in shoes
While the feet and ankles are designed to bear weight, physical activities tend to put them under a lot of pressure. Apart from physical activities, the pain may also be brought about by genetics. The aching feet may be as a result of conditions such as arthritis.
Many foot ailments can be treated at home. If the aching in the feet persists, one is advised to visit a doctor for examination. He will evaluate the cause of the foot pain to figure out if it’s something serious. If he identifies a serious problem, he’ll work with you to determine a treatment plan that puts an end to the tired and achy feet.
We are on our feet almost the entire day. Our busy, stressy lifestyle and uncomfortable shoes are not helping us to treat them with the best care. Sore, aching, and tired feet are a common problem during the winter months.
So what a better way than to settle down after a hard day at work and rejuvenate and soothe those feet. A simple foot soak and moisturizing foot lotion can do wonders to pamper your feet.
How To Make Your Own Foot Soak, Scrub, And Lotion
Pampering your feet starts with a healing foot soak and/or scrub. Fill up a tub with warm water, as hot as you can stand. Dissolve the salt/sugar and soak for at least 15 minutes. After the soaking remove the dead skin cells with a refreshing foot scrub, rinse with water and apply a moisturizing lotion
Here are my favorite foot scrubs/soaks and lotion to soothe and rejuvenate tired or sore feet.
#1 Epsom-Lime-Mint Foot Soak
- 2 cups Epsom Salt
- ½ cup baking soda
- Zest of 1 lime (optional)
- 5-10 drops peppermint essential oil
- 5-10 drops lime essential oil
- Glass jar (for better preservation, boil the jar for about 5 minutes, cool before use)
- Combine the Epsom Salt, baking soda, and lime zest in a large bowl.
- Add the essential oils and mix with a wooden spoon
- Store in the fridge if using the lime zest.
#2 Herbal Foot Soak For Tired Feet
- 1 cup of baking soda or 1 cup Epsom Salt
- ½ cup lavender flowers, or rose petals
- ½ cup finely chopped fresh sage
- Add all ingredients to a hot foot bath and soak for at least 15 minutes
- Or steep your herbs first in boiling water and cool down to a tolerable temperature.
Note: for swollen, achy feet, use chamomile flowers and catnip, use peppermint to stimulate tired feet or refresh hot ones.
#3 Refreshing Tea Tree And Peppermint Foot Scrub
- Carrier oil (apricot, jojoba, sweet almond, coconut oil, grapeseed, etc.)
- Sea salt or granulated sugar
- Tea tree essential oil
- Peppermint essential oil
- Glass jar (for better preservation, boil the jar for about 5 minutes, cool before use)
- Fill about ¾ of the jar with sea salt
- Add carrier oil until the salt is completely covered
- Add 6 drops of each essential oil (if you have a sensitive skin, start with a few drops first and see what happens) and mix with a wooden spoon.
- Use prior to showering or in a foot bath
You could use other essential oils to your liking, lavender, rose, sage, bergamot are all other option for you to try.
Scroll down for more amazing DIY foot care products.
Join the EatLove.Live tribe below & get 3 FREE ebooks!
#4 Sugar Scrub Cubes
- ¼ cup carrier oil (apricot, jojoba, sweet almond, coconut oil, grapeseed, etc.)
- 1 cup granulated sugar (brown or white)
- ½ cup shredded bar of soap
- 5 – 10 drops essential oil of your liking
- Ice cube mold
- Melt the oil and shredded soap in a double boiler over medium to low heat under constant stirring. (you could use the microwave, heat in intervals of 10 seconds and stir in between)
- Add your favorite fragrance, peppermint, lavender, lime, rose, or sage work well for tired feet.
- Add the sugar, stir quickly and place the mixture into to molds with your fingers. When you add the sugar the mixture will harden quite fast, so be sure your mold is ready on the counter and act fast after adding the sugar.
- Freeze for at least 30 minutes. Pop cubes out of the mold, if you used a big size mold, cut cubes in half or fourths and store in an airtight container.
Note: You could add a few drops of food coloring to the scrubs or soaks to give them a nice look. Especially when you’re planning to make them as a gift for family and friends.
#5 Nourishing, Moisturizing Lavender, And Peppermint Foot Cream
Soothes tired feet and tackles your dry cracked or callused feet at the same time. Works wonders for tired or aching legs as well. The peppermint stimulates circulation, while the lavender reduces the pain and aches. Tea tree is added as disinfectants and will leave your feet fresh and vibrant.
- 2-ounce shea butter
- ½ ounce cocoa butter (or more shea butter)
- ¼ ouncebeeswax
- 1-ounce coconut oil
- ¼ ounce avocado, jojoba or sweet almond oil
- 1 teaspoon vitamin E oil (for better preservation)
- ¼ teaspoon Tea tree essential oil
- ¼ teaspoon peppermint essential oil
- 10 drops lavender essential oil
- Glass jar, sterilized (boil the jar for about 5 minutes, cool before use)
- Melt the butter, oils, and beeswax in a double boiler under constant stirring.
- Remove from the heat and allow to cool a bit.
- Add the essential oils and mix well. You could use a hand mixer or stick blender to make it extra creamy.
- Pour the mixture into the glass, sterilized jar.
- Cool down until hardened. This can take up to 24 hours or you could place the cream in the fridge to speed up the process.
- Give your feet a good massage with the cream and feel its soothing effect.
Enjoy this full spa treatment for your tired feet.
Sometimes it feels like we’re on our feet the entire day – and even if we’re not, it’s common for legs to feel tired, achy, uncomfortable or restless. We’ve spoken to a whole host of experts to find out the best ways to remedy this – and ensure your legs are feeling energised once again.
From bath hacks to yoga poses, here’s what you should be doing if you’ve noticed your legs are lagging behind and need a boost (and if your symptoms start bothering you on a regular basis, always speak to your GP to rule out anything more serious).
1. Run a bath, pronto
“Epsom salt is the household name for magnesium sulphate, which releases magnesium and sulphate ions when added to water,” explains Sarah Mayo, a qualified personal trainer and the co-founder of wellbeing company Point3Wellbeing. “Some studies have suggested that soaking in Epsom salts helps to replenish the body of magnesium.”
2. Give yourself permission to chill
Most of us know the benefits of cold therapy – think about that relieving cold pack to soothe muscle pain – but doing it on the go can prove tricky. Deep Freeze Pain Relief Glide-On Gel works like ice – delivering a fast, cooling action and soothing relief from any sharp, shooting pain in swollen or inflamed feet and legs. Even better, this scientifically-proven cold therapy in a handbag size can be used as often as required wherever you are. No cumbersome cool-box required.
3. Stretch it out
According to physiotherapist Aaron Armoogum, stretching is key to keeping our legs feeling happy and pain-free. “Tight hip flexors will alter the tilt of your pelvis which is a nightmare when it comes to lower limb and lumbar issues – it can cause a lot of aching and discomfort,” he says. “Equally important are our glutes and piriformis (muscles in the buttocks).
“To get started, a really simple hip flexor stretch is to bend your right knee while standing, and hold your ankle from behind. Bring your heel towards your backside as far as you can, and feel the stretch across the front of your thigh. Just make sure you don’t bend at the hips and make it too easy!”
4. Take it down a notch
We’re all busy and sometimes, the idea of ‘resting’ seems laughable. But it’s just as important as anything else on your to-do list, says Aaron. “When it comes to exercise, a lot of people I see tend to ‘over-train’ or repetitively do the same workout or exercise over and over. Without allowing the body to rest and actually repair itself can potentially lead to long term chronic pain. I always recommend resting as much as you need to – it’s when our body grows, recovers and recuperates. Lack of rest can contribute not just to aching legs, but a feeling of general fatigue or exhaustion too. Nobody wants that!”
5. Pose like a pro
According to yoga teacher Hannah Lovegrove there’s a simple fix for tiredness from physical exertion. She explains, “I’d recommend yoga pose, Virasana – also known as ‘Hero Pose’. The compression effect is deeply refreshing for the leg muscles, knee and ankle joints and it leaves the legs feeling light and fully stretched.
“Try it yourself: Kneel down with your knees together and feet apart with a big cushion or some blocks behind you, between your feet. Sit down on the support and if it’s painful for your knees, add more height. Sit tall, hands resting on your thighs, for 2-4 minutes. When you come out of the pose, stretch your legs forward for a few seconds, to straighten the knee ligaments.”
6. Put your feet up
Yes, really – we insist. Hannah has another smart move that can reduce swelling or restlessness in the lower legs, when needed. “Inverted Lake Pose (known as viparita karani in yoga) is great if you’ve been on your feet or in a stationary position for a long time, since our blood and lymph flow can become sluggish. Sit close to and facing a wall then swivel sideways and take your legs straight up the wall as you lie down, back flat against the floor. Wriggle in, so your bottom is touching the wall and give it ten minutes before standing up.” Legs feeling refreshed?
7. Keep sipping
How much water do you drink? Dawn Morse Msc, a sports science lecturer and founder of Core Elements says we should all be reaching for the H20 on a more regular basis. “Staying hydrated, especially during warmer summer months, can help to reduce muscle cramping,” she explains. “The main reason for this is that it helps to regulate our mineral levels, which can lead to muscle cramping when out of sync. If you’ve been doing a lot of exercise in the heat, or sweating more than normal, you could consider adding an electrolytes supplement too.”
8. Ditch the extra salt
Did you know in some instances, modifying your diet can help with leg pain? According to Dawn, “research has shown that diets low in potassium, calcium or magnesium can lead to muscle cramps, so we should aim to include foods like sweet potatoes, squash and broccoli (which are full of potassium) yogurt, sardines, lentils and cheese (for calcium) and spinach, quinoa and tofu (for magnesium). If your salt intake is high thanks to processed foods and added salt, aim to lower it – along with muscle and leg pain, it can lead to dehydration and raised blood pressure,” Dawn explains.
9. Walk it out
Exercise and stretching has been shown to help with leg pain – especially aches and discomfort that gets worse as the day continues or is chronic in nature – meaning moving around a bit can really help.
“Aim to walk briskly for 20-30 minutes a day,” says Dawn. “It’s not only good for the heart, but it helps to strengthen and stretch leg muscles as well as improve the quality of the muscles – all smart moves for anybody experiencing discomfort, cramps or a tired sensation in the legs.” And since Deep Freeze Glide-on Gel promises no mess and an easy glide-on application, it’s worth throwing in your bag for cooling, targeted relief on-the-go, too. Happy strolling!
Experts quoted in this article do not endorse any brands.
For a cool, soothing way to relieve tired or sore legs Deep Freeze Pain Relief Glide-On Gel is your friend.
Let’s face it – our feet take a lot of abuse! The stress put on our feet from just everyday activities can be intense. Add to this any exercise that you may be doing, and it can be a recipe for disaster. Luckily there are stretches and exercises you can do to soothe your soles and help keep you on your feet. We have shared some helpful exercises below.
CLICK HERE to watch the YouTube video.
#1 – Calf Stretch
For this exercise, use the wall for support if needed.
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Looking for a light stretch in your calf, bend your front knee while keeping your back leg straight. To make this exercise easier, bend your back knee as well. Hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite side.
Start off with 1 set of 30 seconds on each side.
#2 – Foam Roll Calf
Sit upright on the floor with your knees bent and feet flat on the floor. Place your hands at your sides for support. Straighten both legs in front of your body and place the foam roller under your calf area. Roll the foam roller from above your ankles to just below your knees and back. Repeat the movement.
Foam Roll Calf
Start off with 1 set of 30 seconds.
#3 – Towel Stretch
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Loop a towel under your toes and hold the ends of the towel in each hand. Looking for a light stretch in your calf and the bottom of your foot, pull your toes upward. Hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite leg.
Start off with 1 set of 30 seconds on each side.
#4 – Big Toe Stretch
Begin in an upright sitting position on the floor with your legs extended in front of your body. Maintain good alignment with your head, shoulders, and hips. Bend one knee and cross your ankle over your opposite knee. Use your hand to pull your big toe back and hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite side.
Big Toe Stretch
Start off with 1 set of 30 seconds on each side.
#5 – Knee to Wall Stretch
Begin in an upright standing position with your toes against the wall. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Bend your front knee, press it against the wall and straighten your back leg. Maintain good alignment with your head, shoulders, and hips. Hold this position for 30 seconds. Return to the starting position and repeat the movement on the opposite side.
Knee to Wall Stretch
Start off with 1 set of 30 seconds on each side.
#6 – Roll Out Foot
For this exercise, it is best to be barefoot. You can use a wood roller, tennis ball, or lacrosse ball.
Begin in an upright standing position with the wood roller under one foot. Slowly press your body weight into the wood roller, then run the roller from underneath your toes, to the heel of your foot and back. Repeat the movement.
Roll Out Foot
Start off with 1 set of 30 seconds on each side.
For instant relief from your ankle pain, click here.