5 At-Home Treatment Options for Feet and Ankle Pain


The foot is made up of 26 bones that are connected by joints, muscles, tendons and ligaments. Since the foot carries all the body’s weight, it is susceptible to injuries and stress. Limited mobility can result from pain, inflammation or injury. Five at-home treatment options for foot or ankle pain include the following:

  1. Epsom salts bath. One of the most popular ways to alleviate foot and ankle pain is an Epsom salts bath. Adjust the water to room temperature (not too hot, not too cold), and add in the Epsom salts. Soak the feet for up to 30 minutes to reduce swelling and pain.
  2. Compression socks. After soaking the feet in an Epsom salts bath, put on a pair of compression socks. Compression socks are a proven way to help alleviate pain in the feet and ankles, while lowering fluid build-up. It is important to find a pair that is not too tight, but has slight pressure. Circulation should not be cut off.
  3. Elevate the feet. With the compression socks on, find a comfortable surface, whether it be several pillows or an ottoman, and elevate the feet. If a comfortable cushion is not available, simply lie on the floor with the legs on the wall. The elevation will help reduce swelling and pain.
  4. Get moving. Physical activity can be an effective measure to lower pain related to inflammation. Take a walk, ride a bicycle, or hit the weights to accomplish this. If pain levels are extremely high, consider swimming, since it is an effective low-impact form of physical activity that is beneficial.
  5. Lose weight. Being overweight can be problematic to health and also boosts pain levels. Extra body fat adds to stress that is placed on the feet and ankles. Losing excess weight can help alleviate pain, swelling and inflammation.
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