5 At-Home Remedies for Your Swollen Feet and Ankles

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Swollen feet and ankles can make even the most basic movements feel uncomfortable, if not painful. This condition, known medically as edema, refers to fluid buildup in the tissues, and it often affects the lower extremities due to gravity. While occasional swelling is common after standing or sitting for long periods, persistent or recurring swelling could point to an underlying health concern.

As a podiatrist with over 25 years of experience, I’ve seen firsthand how distressing swollen feet can be. The good news? In many cases, you can manage swelling at home using simple, safe, and effective remedies. Below, I’ll walk you through science-backed at-home treatments and explain when it’s time to seek professional care.

Why Are My Feet Swollen?

Before we dive into remedies, let’s address the question many of my patients ask: Why are my feet swollen?

Swelling can be caused by a wide range of factors:

Prolonged standing or sitting
High sodium intake
Poor circulation
Hot weather
Pregnancy
Injury or overuse
Medical conditions like kidney disease, heart failure, or chronic venous insufficiency

When fluid collects in the soft tissue of the legs, ankles, or feet, it can lead to discomfort, tight shoes, and that telltale puffiness. If you’re wondering, “Are swollen feet dangerous?” the answer depends on the context. Temporary swelling isn’t always serious, but when it persists, worsens, or is accompanied by other symptoms like pain or redness, it’s a red flag worth addressing.

What to Drink to Reduce Swelling in Feet

Hydration plays a major role in managing edema. It may seem counterintuitive, but not drinking enough water can actually cause your body to hold on to fluid. Here’s what to drink to reduce swelling in feet:

1. Plain Water

Aim for 8–10 glasses of water per day. Water helps flush out excess sodium, which is one of the biggest contributors to swelling in the lower extremities.

2. Tonic Water for Swollen Feet

Tonic water contains quinine and carbonation, and while evidence is mostly anecdotal, many people find that soaking their feet in cold tonic water reduces swelling and inflammation. This may be due to the slight astringent effects of quinine and the cooling effect of carbonated bubbles.

How to Use: Pour chilled tonic water into a shallow basin and soak your feet for 20–30 minutes. Repeat daily as needed.

3. Dandelion Tea

This herbal tea acts as a natural diuretic, helping your body flush out excess fluid. Some small studies suggest dandelion may also reduce inflammation.

4. Cucumber and Lemon Water

Both cucumber and lemon are natural detoxifiers. Adding them to water can encourage fluid drainage and reduce sodium-related water retention.

Avoid drinks high in caffeine or sugar, which may contribute to dehydration and inflammation.

How to Get Rid of Swollen Ankles Fast

If you’re looking for how to get rid of swollen ankles fast, focus on interventions that improve circulation, reduce inflammation, and prevent fluid from pooling in the lower extremities.

Swelling often develops due to a combination of gravitational pressure, sedentary behavior, or inflammation.

While it can be stubborn, there are a few proven strategies that provide fast and noticeable relief.

Elevate Your Legs

This is my first recommendation for nearly every patient experiencing swelling in the ankles or feet. Elevation uses gravity to your advantage, helping blood and interstitial fluid flow back toward the heart, where it can be properly filtered and recirculated.

Lie down and elevate your legs above the level of your heart using supportive pillows or a wedge. Remain in this position for at least 30 minutes, 2–3 times per day. You can also sleep with your feet slightly elevated by placing a rolled towel or cushion under the mattress at the foot of your bed.

Use Compression Stockings

Compression stockings or socks work by applying consistent, graduated pressure to your legs, ankles, and feet. This external pressure supports the veins and lymph vessels in your legs, making it easier for them to move fluid out of the extremities and toward the core of the body.

Who Should Consider Compression Stockings?

People who sit or stand for long hours (e.g., teachers, nurses, retail workers, frequent travelers)
Individuals with chronic venous insufficiency or a family history of varicose veins
Pregnant individuals experiencing fluid retention
Post-operative patients, particularly after leg surgery or injury
Athletes or runners recovering from intense activity
Anyone experiencing mild to moderate daily swelling

Types of Compression to Consider

Mild (8–15 mmHg): Ideal for daily use, travel, or jobs requiring prolonged standing
Moderate (15–20 mmHg): Helpful for mild edema, pregnancy, or early varicose vein symptoms
Firm (20–30 mmHg): Often prescribed for chronic swelling, lymphedema, or after surgery

Compression garments come in knee-high, thigh-high, and full-pantyhose styles — your choice depends on where you experience the most swelling. Be sure to consult your doctor if you’re unsure which level of compression is appropriate for you.

Cold Water or Epsom Salt Soaks

A simple yet effective way to relieve swelling quickly is by soaking your feet and ankles in cold water or an Epsom salt bath. Cold water causes vasoconstriction — a narrowing of the blood vessels — which helps reduce inflammation and temporarily limits fluid from leaking into surrounding tissues.

The Science Behind Epsom Salt

Epsom salt is a magnesium sulfate compound, and while absorption through the skin is debated in scientific literature, many patients report relief from muscle soreness, cramping, and swelling after a 15–20 minute soak. Here’s why:

Magnesium plays a crucial role in nerve function, muscle contraction, and fluid balance.
It reduces inflammation by inhibiting certain chemical pathways in the body, making it ideal for swelling caused by overuse or irritation.
It may help relax the muscles and tendons in the feet and ankles, which can become tight when fluid accumulates.

How to Use Epsom Salts

Dissolve ½ to 1 cup of Epsom salt in a large bowl or bucket of warm water. Soak your feet for 15–20 minutes, up to three times per week. Follow with light massage or elevation for enhanced results.

Caution: People with diabetes, open wounds, or circulation issues should consult their doctor before soaking feet in any bath — warm or cold.

Foods That Reduce Swelling in Feet and Ankles

If you’ve been wondering which foods reduce swelling in feet and ankles, the answer lies in a strategic combination of anti-inflammatory, potassium-rich, and low-sodium foods. What you eat can either support your body’s natural fluid balance or contribute to retention and inflammation — especially in the lower extremities where gravity already works against you.

Why Diet Matters for Swelling

Swelling is often caused by an imbalance in fluids and electrolytes. Sodium, in particular, draws water into the tissues. When your diet is high in salt and low in counterbalancing nutrients like potassium and magnesium, it can trigger or worsen swelling in the feet and ankles.

Additionally, certain foods increase inflammation throughout the body. Chronic inflammation can damage blood vessels and lymphatic channels — both essential for draining fluid from tissues.

That’s why choosing the right foods can make a noticeable difference in how often or how severely you experience swelling.

Potassium-Rich Foods

Potassium helps balance sodium levels and encourages your kidneys to excrete excess fluid. Add these to your grocery list:

Bananas
Sweet potatoes
Avocados
Spinach
Beans

Anti-Inflammatory Foods

These reduce swelling by calming the body’s inflammatory response:

Berries (blueberries, strawberries)
Fatty fish (salmon, sardines)
Olive oil
Turmeric and ginger
Green leafy vegetables

Foods to Avoid

Cutting down on sodium is key. Avoid:

Processed meats
Canned soups
Fast food
Chips and crackers

Bonus Tip: Try parsley and dandelion greens — both are natural diuretics and easy to incorporate into salads or teas.

How to Relieve Swollen Feet and Ankles

If you’re searching for how to relieve swollen feet and ankles, especially when diet and hydration alone aren’t enough, you’re not alone. Many people need a multi-pronged approach to achieve consistent relief. Fortunately, several at-home therapies can help promote circulation, reduce fluid retention, and ease discomfort, without medications or complicated equipment.

Below are effective, research-supported methods you can incorporate into your daily routine.

Gentle Movement

Prolonged sitting or standing is a major contributor to swelling, particularly in the ankles and feet. When the body remains static, the calf muscles don’t contract, and the venous system loses its “pump” mechanism — causing blood and fluid to pool in the lower extremities.

Why It Works: Light movement stimulates venous return and lymphatic flow, which helps move excess fluid out of the tissues and back into the circulatory system.

What to Do: Set a timer to get up and walk for 5–10 minutes every hour if you’re at a desk job or on a long flight. Flex and point your toes while seated, and roll your ankles to stimulate blood flow.

Yoga or Leg-Over-Wall Pose

Known in yoga as Viparita Karani, this gentle inversion allows gravity to help reverse fluid buildup in the legs and feet.

Why It Works: Raising the legs above heart level encourages venous and lymphatic drainage. This can reduce both swelling and fatigue in the legs — especially if you’ve been on your feet all day.

How to Do It: Lie on your back with your hips about 6–8 inches from a wall. Extend your legs straight up so your heels are supported. Hold the pose for 15–20 minutes while breathing deeply.

Lymphatic Drainage Massage

The lymphatic system is responsible for clearing waste and fluid from tissues. When it becomes sluggish — due to inactivity, illness, or surgery — swelling can develop. Manual lymphatic drainage (MLD) is a specialized massage technique that stimulates these lymph vessels and encourages drainage of excess fluid.

Why It Works: Lymph vessels lie just below the skin. Gentle, rhythmic pressure can activate them to move fluid more efficiently.

Self-Massage Instructions:

Start at your toes and use light, sweeping strokes toward your ankles.
Continue stroking up the leg toward the knees and thighs.
Use flat fingers or your palm, applying just enough pressure to move the skin (not deep tissue).
Perform for 10–15 minutes once or twice daily, ideally after a warm soak or before bed.

You can also use a natural oil like sweet almond or jojoba oil for added skin hydration.

Herbal and Natural Remedies to Drain Edema Fluid

Many patients wonder what to drink for swollen feet. These herbal remedies and habits can help promote natural drainage:

Dandelion Root Tea: Encourages urination and reduces water retention
Parsley Water: Acts as a gentle diuretic
Magnesium Supplements: Some evidence suggests that magnesium helps reduce premenstrual-related swelling
Dry Brushing: Using a soft-bristle brush in upward strokes can support lymphatic movement

Note: If you’re pregnant or taking medications, consult your healthcare provider before trying herbal diuretics.

Treatment for Swelling in Legs and Feet: When to See a Doctor

While home care is helpful, it’s critical to know when swelling might signal something more serious. You should seek medical treatment for swelling in legs and feet if:

The swelling is sudden, severe, or painful
Only one leg is swollen (this may suggest a blood clot)
Swelling is accompanied by shortness of breath or chest pain
You have kidney, liver, or heart disease
The swelling doesn’t improve with at-home treatment

As a podiatrist, I often diagnose cases of edema caused by chronic venous insufficiency, plantar injuries, or even undetected systemic illness. In cases where at-home remedies aren’t enough, medical imaging and blood work may be needed to determine the root cause.

How to Get Feet Unswollen: Summary of Remedies

Let’s recap your best options for how to reduce swelling feet:

Elevate feet above the heart.
Wear compression stockings.
Drink more water and diuretic teas.
Limit sodium and eat potassium-rich foods.
Soak feet in Epsom salt or tonic water.
Massage with upward strokes.
Stay active, even with light walking.

With consistent self-care, most cases of mild swelling resolve within days.

Concerned About Swollen Feet or Ankles? Contact Dr. Elizabeth Auger

At my podiatry clinics in Salt Lake City, Sandy, and West Jordan, I’ve helped patients of all ages and activity levels find lasting relief from edema and other foot-related concerns. Whether you’re a fellow athlete, a busy parent, or simply tired of living with discomfort, I’m here to provide same-day, solutions-focused care you can count on.

As a holistic DPM with over 25 years of experience, I believe in treating the root cause of your swelling — not just the symptoms. You can expect a thorough evaluation, clear answers, and a treatment plan tailored to your unique needs. From conservative home remedies to advanced therapies, we’ll find the right path forward — together.

Don’t wait for things to get worse. Your feet are your foundation, and you deserve to feel confident and comfortable every step of the way.