Your feet carry you where you need to go. Here's how to keep them feeling their best.

Since your feet carry your full body weight, foot pain is very common. You may notice heel pain when you get out of bed, aching arches after a long shift or burning in the balls of your feet by evening. But the good news is that many causes of foot pain can be alleviated with simple daily habits.

Here are some easy things you can do to make it less likely that your feet will hurt.

Choose Supportive Shoes

Wearing the wrong shoes is one of the most common reasons for foot pain. Poor support can lead to problems like plantar fasciitis, bunions and heel pain.

Look for shoes with solid arch support, cushioning in the heel and a wide toe box so your toes aren't cramped. Shoes should feel comfortable. If they pinch, rub or feel flat inside, they're not doing your feet any favors. Try not to wear high heels or thin, unsupportive flats like flip flops for long periods. If you exercise, make sure your sneakers match your activity and replace them when they're worn out.

Rest, Ice and Elevate

If your feet are already sore, don't ignore it. Simple home care is often all you need to start feeling better.

Give your feet time to rest. Sit down and elevate them so they're slightly above heart level to reduce swelling. Apply an ice pack for 15 to 20 minutes at a time to calm inflammation. These small steps can offer relief after a long day of being on your feet.

Stretch to Ease Tension

Tight calves and stiff arches can pull on your heels and cause discomfort.

Gentle stretching can improve flexibility and reduce strain in people with heel pain. Try rolling your foot over a frozen water bottle, gently pulling your toes back while seated or doing calf stretches against a wall. A few minutes a day can help prevent pain from returning.

Keep Your Feet Clean and Protected

Healthy skin helps prevent infections and other problems. Wash your feet daily with warm water and mild soap. Dry them well, especially between the toes. Use moisturizer on the tops and bottoms of your feet to prevent dry, cracked skin.

If you have diabetes, check for cuts, blisters, redness or swelling every day. Even small issues can become serious if they aren't treated early.

Maintain a Healthy Weight

Extra body weight puts added pressure on your feet. Over time, this can increase the risk of heel pain and joint problems. Losing even a modest amount of weight can reduce strain and improve comfort. Low impact activities like swimming or cycling can help you stay active without putting added stress on your feet.

When to See a Professional

Most mild foot pain improves with a little daily care. But if you notice severe pain, swelling that doesn't improve, numbness or signs of infection, see a health care professional.

Speak with a Foot and Ankle Specialist

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_{Date Last Reviewed: February 19, 2026}

_{Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor}

_{Medical Review: Perry Pitkow, MD}

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