10 Natural Remedies for Sore Feet

Whether you’re distance running or have a job where you’re on your feet all day, sore feet at the end of the day are no joke. These are the natural remedies for sore feet that I use when my feet could use a little TLC.

The natural remedies for sore feet below are meant for tired feet, not for treating a serious injury. If your foot pain is sudden and severe, do not try the natural remedies below. Your foot could be sprained or strained, or you could even have a stress fracture. If a few days of rest don’t bring your foot relief, it’s doctor time.

Natural Remedies for Sore Feet

Foot Roller for Sore Feet

Roller Massage – You’ve probably seen those fancy foot rollers before, and they are fabulous for working out knots in the bottoms of your feet, especially your arches. The good news is that you don’t have to buy a roller, if you don’t want to. A tennis ball or old rolling pin will work in a pinch. Just don’t make a pie crust with that rolling pin once you’ve used it to massage your feet, okay?

epsom salt foot soak

Epsom Salt Bath - Add epsom salts to a tubful of hot water, and soak for as long as you like. The warm water and soothing salts melt soreness away. You can soak in the bathtub or use a smaller tub that’s just the right size for soaking feet. Read more about the health benefits of epsom salts here!

Self Massage for Sore Feet

Self Massage - A massage has real-life health benefits, including foot massage. You can massage your feet while you’re in the tub, just before bed or even while watching TV. Grab some lotion or your favorite massage oil, and gently work on those sore muscles in your feet.

Gentle Foot Stretch

Gentle Foot Stretches - The point-and-flex and ankle rotations that Shubhra describes are so soothing when your feet are sore. Like she says, let your body be your guide as you slowly rotate and stretch your feet.

Seated Forward Bend – This is a less free-form stretch than the one above, and it feels SO good when your feet are sore. Sit up straight with your feet out in front of you. Raise your arms over your head, and fold forward, keeping your feet flexed.

Yoga Squat – This gentle stretch releases tension in your Achilles heel and in the arches of your feet. It feels amazing. Watch the video above to learn the safe way to practice this healing posture.

Person's Hand Holding Ice Gel Pack On Ankle

Ice – If it was a particularly tough day, applying an ice pack to sore spots can give some relief. Soreness comes from swelling, and ice helps relieve swelling. If you don’t have an ice pack, a bag of frozen veggies wrapped in a dish towel will do the trick.

Elevate Sore Feet for Pain Relief

Elevation – This is another natural way to relieve swelling, and it’s probably the easiest natural remedy for sore feet ever. Just lie down with your feet above your heart. If you’re on the couch, that can mean propping your feet up on the arm while you lounge. In bed, you can use a pillow or two to prop your feet up.

Rest your sore feet!

Rest - This is a good practice to combine with whatever other natural remedies for sore feet you choose. Soreness tends to come from overuse, so give your feet a break, if you can!

Changing Shoes to Relieve Foot Pain

Change Your Shoes – Supportive shoes can go a long way when it comes to relieving foot pain. If you can’t wear running shoes to your job, it’s worth investing in some inserts for your work shoes and swapping out those high heels for flats. A little bit of extra cushion and arch support goes a long way, baby.

Related at Care2

These are the natural remedies for sore feet that I use when my feet could use a little TLC.

Image Credits: All images via Thinkstock.


Sonia M

Good article with useful tips,thanks for sharing

Marija M
Marija Mohoric1 years ago

good info, reminder, tks.

Julia Oleynik
Julia Oleynik1 years ago

Thanks f sharing

Amanda M
Amanda M2 years ago

I already massage my feet, and I wish my husband would do that for me. Goddess knows I deserve SOME form of appreciation for all the hard work I do raising the kids and keeping hearth and home! As much as I would love to take a bath, it's kind of hard to do that when the only bathroom with a tub is the one the kids use (ours has a cramped shower stall). Between the kids needing it and their toys and stuff all over the place, by the time I've either nagged them to pick their stuff up or just done it myself, I've lost interest in a bath (not to mention that the second I get in there and start soaking, somebody always yells "MOM!"). And for the record, I live in sneakers-no high heels or dressy-type shoes in my wardrobe, so I don't know what else I can do there. Guess I just gotta live with my feet.

Melania P
Melania P2 years ago

Mint feels great too!

Liz Janmaat
Liz Janmaat2 years ago

I already massage my feet and elevate them will have to consider Epsom salts. Thank you for the information.

Jim Ven
Jim Ven2 years ago

thanks for sharing.

Lisa M
Lisa M2 years ago


Lisa M
Lisa M2 years ago


Maria Papastamatiou

Most useful info. Thanks for sharing.