How to Relieve Foot Pain From Walking All Day

If you’ve ever had one of those marathon days where you're constantly on the move, you probably know the heavy, aching feeling that accompanies tired feet. It's a burden, especially for those who work on their feet all day. The questions on everyone's mind: “What causes foot pain” and “How do you relieve foot pain from walking all day?” Today, we’ll explore the strategies that promote pain relief like your feet truly deserve.

What You Can Do to Help Sore Feet

Foot discomfort can range from a dull ache to sharp, stabbing sensations and even persistent nerve pain. Let’s explore some remedies to help relieve sore feet:

  • Elevation: Elevating your achy feet above the level of your heart helps to reduce swelling and inflammation. You can do this by propping your feet up on a pillow or ottoman when you are sitting or lying down.
  • Cold compress: Applying a cold compress to your feet can help to numb the pain and reduce inflammation. You can use a cold pack, ice bag, or even a bag of frozen vegetables wrapped in a towel. Apply the cold compress to your feet for 20 minutes at a time, several times a day.
  • Massage: Massaging your feet can help to relax the muscles and improve circulation. You can massage your feet yourself or treat yourself to a professional massage.
  • Stay hydrated: Dehydration can lead to muscle cramps, including foot cramps. Make sure to drink plenty of water throughout the day, especially if you are active.
  • Soaking feet: Soaking your feet in warm water with Epsom salts can help to relax the muscles and reduce pain. Simply add 1/2 cup of Epsom salts to a basin of warm water and soak your feet for 20 minutes at a time.
  • Wear compression socks: Compression socks can help to improve circulation and reduce swelling in the feet. They are especially beneficial if you are standing or sitting for long periods.
  • Stretch your feet: Stretching your feet can help to improve flexibility and reduce muscle tension. Try stretching your feet before and after exercise or when you know you will be standing for extended hours during the day.
  • Choose a comfortable shoe: Wear shoes that fit well and provide good arch support. Try to avoid high heels and shoes with narrow-toe boxes.

Foot Stretches

Proper stretching can alleviate and even prevent foot pain. Here’s a more detailed look into stretches that can be beneficial which you can do not only when you arrive home, but even in the middle of the day at work or during lulls in the middle of your travel:

  • Toe Stretch: Extend your toes, creating space between each one. This stretch can alleviate tension, especially if you've been wearing tight shoes.
  • Heel Cord Stretch: Essential for the calf muscles and the arch of your foot. With your palms flat against a wall and one foot behind the other, press the back heel down. You should feel a stretch along your calf.
  • Towel Stretch: Perfect for those seeking how to soothe sore feet. While sitting, place a towel around your toes and gently pull towards you. This targets the arches of your feet and can be particularly beneficial for those with plantar fasciitis.
  • Marble Pick-up: An excellent exercise for strengthening. Sit and place a few marbles on the floor. Use your toes to pick them up. It’s both fun and therapeutic!
  • Ankle Circles: Lift one foot off the ground and rotate the ankle in slow circles. This not only stretches but also improves mobility.

Guide to Proper Footwear

No conversation about foot pain can be complete without addressing footwear. Wearing appropriate shoes is paramount. Here’s what to keep in mind:

  • Correct Fit: When figuring out how to tighten shoes, ensure your shoe is neither too tight nor too loose. A snug fit ensures minimal friction and optimal support, promoting foot health and comfort.
  • Arch Support: There are many benefits of arch support. For example, shoes with good arch support distribute weight evenly, preventing undue strain on any part of the foot.
  • Breathable Material: A shoe that allows airflow can prevent excessive sweating, reducing the risk of blisters and fungal infections.
  • Cushioning: A cushioned sole can act as a shock absorber, reducing the impact on your feet when walking. 
  • Slip-Resistant Sole: For those in environments like hospitals and restaurants, where spills are common, grippy outsoles are vital. They ensure better safety and prevent potential injuries.
  • Specialized Footwear: This is where brands like Clove come into play. Initially designed with healthcare professionals in mind, we offer shoes that cater to the unique demands of the job. For all those always on their feet, such specialized footwear can be transformative.

Relieving foot pain from walking all day is a multifaceted approach. From understanding what helps sore feet, to identifying how to soothe aching feet after work, there's a remedy for every concern. While all these strategies hold merit, never underestimate the power of proper footwear. 

Clove has always recognized the significance of this and strives to offer solutions that ensure comfort, durability, and style. During your long walk or post being on your feet for hours, you can count on our shoes to ensure your feet, legs, and back feel minimal fatigue and can duly recover whenever you are at rest.


  1. Healthline. Recognizing and Treating Common Foot Problems.
  2. Everyday Health. 10 Common Foot Problems and How to Manage Them. 
  3. Foot Specialists of Birmingham. How to Relieve Foot Pain From Standing All Day. 
  4. WebMD. Foot Pain.