Sore feet after a day standing: what to do tonight

10 minutes. Costs nothing.

Try this first (costs nothing): sit down, put your feet up above hip height for 10 minutes, then roll each sole slowly over a cold water bottle or a tennis ball for a couple of minutes. Stop if it hurts sharply.

Tonight

1. Take the shoes off the moment you get in.
2. Rinse or soak your feet in cool or lukewarm water for a few minutes. Dry between the toes.
3. Stretch your calves against a wall, 30 seconds each side. Tight calves often show up as sore soles and heels.
4. Go barefoot on hard floors as little as you can. The NHS advice on heel pain suggests supportive, cushioned shoes and avoiding going barefoot or wearing flip-flops.

If that does not work

Look at your shoes before you buy anything.

• Worn midsole. If the cushioning feels flat or the sole is bent out of shape, replace the shoe. Typically that is after a year or more of daily wear.
• Wrong fit. Thumb width at the toe, and the heel should not slide.
• Insoles. A basic cushioned insole is worth a try if the shoe is otherwise fine. Skip it if your shoes are already tight, because it will only squeeze your foot.

If the smell is the other problem, see how to get rid of smelly shoes.

When to stop fixing it yourself

See a doctor, pharmacist or podiatrist if the pain lasts more than a couple of weeks, you feel numbness or tingling, one foot swells, or the pain is sharp and stays in one spot.

If a shoe has rubbed a sore spot, see how to treat a blister at home.

Fix it: sore after long shifts. Replace it: worn out shoes. Live with it: nothing. Pain that keeps returning is information.