Ease Burning Feet Fast With These Doctor-Backed Remedies for Common Causes Like Diabetes and TTS
In some cases, swapping your shoes can make all the difference
If you’ve ever felt a burning, tingling or prickling sensation in your feet, you know it can be uncomfortable or even downright painful. Here, doctors explain what causes this sensation (sometimes dubbed burning feet syndrome), plus share the best home remedies for easing discomfort fast.
The best home remedies for burning feet
The best treatments for burning feet depend on what’s causing the pain. So, we asked Gurpreet Mukker-Casperson, DPM, Fellow, American College of Foot & Ankle Surgeons at Houston Methodist The Woodlands Hospital, to weigh in on common culprits and cures.
Diabetes? Steady your blood sugar
Woman's World Answers
People with diabetes are at a higher risk of developing diabetic neuropathy, says Dr. Mukker-Casperson. This type of nerve pain often results in painful burning and tingling sensations, as if your feet are “falling asleep.”
“Neuropathy can occur in your feet when blood sugar levels are elevated for an extended period of time,” she explains. “High blood sugar levels cause glycosylation within the nerves that interfere with signal transmission. This results in a burning/tingling sensation in the feet that can last for hours, if not for days.”
In this case, managing the underlying condition is the most effective strategy, says Dr. Mukker-Casperson. This entails controlling your blood sugar on a daily basis with a healthy, well-balanced diet low in sugar and carbohydrates and rich in vegetables and lean protein such as chicken and fish, she notes.
“Daily exercise can also help reduce your chances of developing neuropathy by increasing blood flow to your affected nerves and decreasing insulin resistance, which promotes nerve healing,” says Dr. Mukker-Casperson. “Lastly, take your medication as prescribed by your physician. While there is no medication that can cure neuropathy, they can reduce pain, which can help your quality of life.”
Vitamin deficiency? Tweak your diet
Being deficient in vitamins B-1 and B-12 as well as the mineral copper is another common cause of neuropathy in the feet, Dr. Mukker-Casperson adds. How do you know if you’re deficient? A blood test can confirm a diagnosis, but other symptoms to watch for include burning or tingling sensations in the feet and weakness in lower extremity muscles.
If your doctor confirms that you have a vitamin deficiency, you’re going to want to make some changes to your diet to keep burning feet at bay. B-1 (thiamine) is found in whole grains, nuts, beans and yogurt and must be replenished daily, as it is not stored in the body, says Dr. Mukker-Casperson. The RDA is 1.1 mg for women over 50.
Vitamin B-12 is prominent in meats and dairy products, but supplements are also a quick and easy source, she notes (the RDA for B-12 is 2.4 mcg). To obtain more copper, opt for nuts, grains and seafood. Women should aim for 900 mcg of the mineral daily.
Tarsal tunnel syndrome? Try orthotics
Similar to carpal tunnel syndrome in the wrist, tarsal tunnel syndrome (TTS) can lead to a deep burning sensation to the bottom of the foot, says Dr. Mukker-Casperson. This is caused by compression of the tibial nerve.
“Compression of this nerve, caused by poorly-supportive shoe gear, a tight calf muscle complex, extensive varicosities [twisted or enlarged veins] in the ankle or soft tissue masses/tumors often results in a burning sensation along the arch of the foot to the ball of the foot,” she explains.
Other symptoms may include flat feet, high arches or injuries. TTS is diagnosed via screening tests such as Tinel’s test, an electromyogram (EMG) to measure your nerve function or an MRI.
One of the best home remedies for burning feet caused by TTS? Swapping your insoles. Wearing orthotics (over-the-counter ones will do the trick!) with supportive athletic shoes can prevent excess pressure to the tibial nerve while walking and moving, offers Dr. Mukker-Casperson. Additionally, daily stretching of the calf muscles can prevent excessive flattening of the foot, she says.
Follow along with these stretches and exercises for TTS:
Morton’s neuroma? Swap your shoes
One of the telltale signs of Morton’s neuroma is a burning sensation to the ball of your foot. This often occurs in between your third and fourth toes, explains Dr. Mukker-Casperson. Morton’s neuroma is also commonly described as the sensation of “walking on a small pebble” or feeling as if your sock is “bunched up in that area,” she says.
Treatment options for Morton’s neuroma symptoms include wearing wider shoes and orthotics, suggests Dr. Mukker-Casperson. Additionally, NSAIDs may help reduce inflammation, and resting and avoiding putting pressure on your foot can help prevent exacerbation.
More home remedies for burning feet
Not yet sure what’s triggering a burning sensation in your feet? While you work with your doctor on pinpointing the cause, these easy fixes can help soothe foot pain—no matter the reason. Raj Dasgupta, MD, Chief Medical Advisor for Garage Gym Reviews, recommends the following:
- Soak your feet in cold water: Fill a basin with cold water and soak your feet for about 15 minutes. This can quickly calm the burning by reducing heat and inflammation.
- Take an Epsom salt foot bath: Dissolve a couple of cups of Epsom salt in a large bowl of warm water and soak your feet for 15–20 minutes. This helps relax muscles and eases discomfort. Note: Skip this if you have diabetes or open wounds, Dr. Dasgupta cautions.
- Try an apple cider vinegar soak: Mix equal parts of water and apple cider vinegar in a large bowl and soak your feet for 15 minutes. The combination balances the skin’s pH and tame inflammation.
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