Part of the reason feet get sore is due to swelling, so raising your feet while sitting down will help to negate gravity and allow blood and lymph fluid to exit the lower legs and return into circulation. Taking your socks/nylons off will also help to cool your feet down, thus soothing them even further.  Raising your feet to at least the level of your heart is good for promoting circulation. Use pillows to elevate your feet while laying on the sofa, but don't hamper blood flow by crossing your ankles. Ill-fitting, poorly ventilated and/or excessively heavy shoes also contribute to tired and sore feet. As such, wear stable, lightweight footwear that suits your job, sport, or activity. Aim for no more than a 1/2 inch heel. High heels crowd the toes and promote foot pathology such as bunions. If you're a serious runner, replace your shoes every 350 – 500 miles or three months, whichever comes first.  Remember to always tie your shoes tightly, because loose shoes or flip-flops put more strain on your foot and lower leg muscles. Get fitted for your shoes by a shoe salesperson late in the day, because that's when your feet are at their largest, usually due to swelling and slight compression of your arches. If you have flat feet and spend lots of time standing or walking then consider a pair of orthotics. Orthotics are customized shoe inserts that support the arch of your foot and promote better biomechanics while standing, walking, and running. Orthotics will also help reduce the risk of problems developing in other joints such as the ankle, knee, and hips.  Health professionals that make custom orthotics include podiatrists and some osteopaths and chiropractors. Some health insurance plans cover the cost of customized orthotics, but if yours doesn't, then consider a pair of off-the-shelf orthopedic shoe insoles — they're considerably less expensive and may provide quick relief. Weight loss helps prevent a variety of foot problems as there's less pressure put on the bones and muscles of the feet and lower legs. For most women, consuming less than 2,000 calories daily will lead to some weight loss every week even if you're only a light exerciser. Most men will lose weight at under 2,200 calories daily.  Switch to lean meats and fish, whole grains, fresh produce and lots of water for the best weight loss results. Many overweight people have flat feet and tend to over-pronate their ankles, so choosing shoes with excellent arch support is crucial. Non-steroidal anti-inflammatories (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 medications can be hard on your stomach, kidneys and liver, so it's best not to use them for more than 2 weeks at a stretch.  Dosage for adults is usually 200-400 mg, by mouth, every four to six hours.  Alternatively, you can try over-the-counter analgesics such as acetaminophen (Tylenol) to soothe your feet, but never take them concurrently with NSAIDs. Be careful not to take any medications on an empty stomach, as they can irritate the lining of your stomach and increase the risk of ulcers. Don't take NSAIDs if you have ulcers, heart or kidney disease Soaking your feet in a warm Epsom salt bath can significantly reduce pain and swelling, especially if the pain is caused by muscle tension. The magnesium in the salt helps the muscles relax. Don't make the water too hot (to prevent scalding) and don't soak in the bath for much more than 30 minutes because the salty water will pull fluid from your body and start to dehydrate you.  If swelling is a particular problem in your feet, then follow the warm salt bath with an ice bath until your feet feel numb (about 15 minutes or so). Always remember to dry your feet thoroughly after a foot bath so as to prevent slip and falls. Rolling your tired feet over a wooden roller (found at many drug stores) is a good way to massage the tension out of your feet and potentially relieve mild-to-moderate discomfort. For some reason, natural wood seems to work better at soothing muscles than plastic, glass, or metal. Look for grooved or ribbed varieties.  Place the wooden roller on the ground, perpendicular to your feet, and firmly roll them back and forth slowly for at least five to 10 minutes each. Repeat as many times as necessary, although your feet might be a little sore after the first time your use a roller.
ارفع قدميك أثناء الجلوس للراحة. غيِّر حذاءك. جرب مقاويم القدم. افقد بعض الوزن، خاصةً إذا كنت تعاني من السمنة. جرب مضادات الالتهاب اللاستيرويدية. جرب حمام الملح الإنجليزي. جرب استخدام أسطوانة خشبية صغيرة للتدليك.