You may walk more than 100,000 miles in a lifetime — or twice that if you get 10,000 steps a day. No wonder your feet feel sore sometimes.

Foot woes from ingrown toenails to plantar fasciitis, osteoarthritis, fallen arches, and bunions are incredibly common, but only about 25% of people have seen a doctor about their discomfort or pain, and only about 12% have seen a podiatrist (a foot specialist).

Self-care can do a lot of good, although you need expert medical attention for an injury, painful arthritis, diabetes-related neuropathy, or nerve disorders.

Your self-care approach to happy feet should include:

• Taking a load off. If running or walking triggers pain in your toes, arch, or top of the foot (tendons and ligaments), give it a rest.

• Chilling and heating tender areas. Apply ice for 15-20 minutes if your foot is swollen or warm. For tired, sore feet, soak them in an Epsom salt bath.

• Wrapping swollen areas with an elastic band — but not too tight. Also try elevating your foot to reduce swelling and ease pressure.

• Making sure your shoes are feet-friendly. No pointy toes, high heels, or flat, hard soles. (A podiatrist can design orthotic supports to put into your shoes.)

• Doing stretching and strengthening exercises for your sore feet. Try rolling a tennis ball along your arch and doing toe pinches on a towel on the floor.

And if you're overweight or obese, aim for a healthy weight. Your feet will thank you.