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7 Best at Home Swollen Feet Remedies

Swollen feet and ankles, often a result of standing for extended periods or other factors, can sometimes be alleviated with simple at-home remedies. Resting and elevating your feet after a long day can significantly reduce puffiness.

Other effective home treatments include wearing compression socks, soaking your feet in Epsom salts, or applying gentle massage to relieve discomfort.

If tight shoes contribute to the swelling, adjusting lifestyle habits such as losing weight and reducing salt intake may help.

However, persistent or severe swelling can sometimes indicate more serious health conditions, including pregnancy complications, heart failure, or medication side effects.

In these cases, it’s important to consult a healthcare provider to determine the cause and develop an appropriate treatment plan.

What Causes Swelling in the Feet?

Swelling in the feet and ankles, known as edema, can result from various factors, some of which are common and temporary, while others may signal underlying health conditions.

Common Causes of Swollen Feet and Ankles:

Physical Activity: After long walks, runs, or standing for extended periods, it is normal to experience swelling in the feet. This type of swelling often subsides with rest and by elevating your feet.

Injury: An ankle sprain can cause localized swelling. Typically, this type of injury is treated with rest, ice, compression, and elevation (the RICE method), and it resolves with time.

Pregnancy: Swollen feet are common during pregnancy due to increased fluid retention.

While usually harmless, it can sometimes be a sign of preeclampsia, a serious condition requiring medical attention.

Underlying Health Conditions That May Cause Swelling:

Blood Vessel Issues: Deep vein thrombosis (DVT) and vein valve problems can lead to fluid buildup in the feet and ankles.

Heart Failure: When the heart struggles to pump blood efficiently, it can cause fluid to accumulate in the lower extremities.

Liver Disease: Poor liver function can lead to fluid retention in the body’s tissues, including the feet and ankles.

Kidney Disease: Impaired kidney function can affect the body’s ability to excrete excess fluid, resulting in swelling.

Infection and Inflammation: Conditions like cellulitis (a skin infection) and phlebitis (inflammation of a vein) can also cause swelling.

Home Remedies for Swollen Feet

1. Compression Socks

Compression socks exert gentle pressure on the legs, promoting better circulation and reducing fluid buildup, especially around the ankles.

These socks are often recommended for people dealing with swollen ankles due to chronic venous insufficiency.

A 2023 study, which included over 6,000 participants, revealed that 52% of them used compression therapy as part of their treatment regimen.

However, individuals with diabetes or peripheral artery disease (PAD) are generally advised to avoid compression socks.

The increased pressure can constrict already narrowed arteries, potentially compromising blood flow and limiting oxygen delivery to tissues.

This restriction can worsen circulation problems, although ongoing studies are exploring the nuanced effects of compression socks in such cases.

Edema, a condition characterized by swelling caused by excess fluid accumulation in the body’s tissues, often affects the feet and ankles, particularly in older adults with poor circulation.

Physical activities such as walking and ankle exercises can support circulation and help alleviate swelling.

2. Epsom Salts

Soaking in a bath with Epsom salts is a popular remedy for reducing inflammation and swelling in the ankles.

Dissolving a cup of Epsom salts in warm bath water and soaking for around 20 minutes may help improve blood flow and alleviate discomfort.

The magnesium content in Epsom salts is believed to draw out toxins and enhance relaxation, though further research is required to confirm the effectiveness of absorbing magnesium through the skin.

3. Diet and Supplements

A diet low in sodium can play a crucial role in managing swelling.

Excessive sodium consumption leads the body to retain water, contributing to bloating and swelling, particularly in the feet and ankles.

Reducing intake of sodium-rich foods such as canned soups, processed foods, deli meats, sausage, and salad dressings can help control water retention.

Certain herbs, such as parsley and dandelion, have mild diuretic properties that may aid in flushing excess water from the body.

These can be consumed as supplements or brewed into teas. Additionally, caffeinated drinks like coffee and tea also have diuretic effects that may support fluid balance.

4. Elevation

Elevating your feet is an effective method to aid in the drainage of blood from your feet back to your heart by utilizing gravity.

Since your feet and ankles are typically below heart level when sitting or standing for extended periods, fluid can accumulate in these areas, especially if circulation is impaired.

Veins work hard to pump blood against gravity, so raising your legs reduces the effort required, making it easier for blood to return to the heart.

5. Massage

Lymphatic drainage massage can help reduce swelling when lymph vessels are damaged and excess fluid remains in the tissues.

This gentle massage technique applies light pressure to encourage lymph fluid to move from the body’s tissues into the lymph vessels, promoting fluid removal and reducing swelling in the feet and ankles.

6. Hydration

Proper hydration is essential for maintaining fluid balance in the body.

When your body lacks enough water, or when there is an improper balance of sodium and water, it tends to retain fluid instead of excreting it through sweat and urine.

This can lead to excess fluid buildup in the feet and ankles. Dark yellow urine may indicate dehydration, while clear yellow urine suggests adequate hydration.

According to a 2022 study, it’s recommended to drink 6 to 7 cups of water daily to stay hydrated.

7. Lifestyle Changes

Certain medications, like calcium channel blockers commonly prescribed for high blood pressure, may cause swelling in the feet.

If you notice swelling due to medication, consult your healthcare provider, who may adjust your dosage or change your prescription.

Additionally, diuretics (water pills) such as Lasix (furosemide) or Diamox (acetazolamide) can help reduce fluid retention by increasing urine output.

Incorporating more physical activity and reducing prolonged sitting can also alleviate swelling in the feet and ankles by improving circulation.

When to See a Healthcare Provider

If you experience significant pain, redness, warmth, or swelling in your feet, ankles, or legs following an injury, contact a healthcare provider immediately.

These symptoms could indicate an infection or blocked vessels.

Persistent swelling may warrant further evaluation for conditions such as peripheral artery disease, arthritis, or lymphedema (fluid buildup due to lymphatic system damage).