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Home » Blog » 5 At-Home Remedies for Your Swollen Feet and Ankles
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.
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:
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.
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:
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.
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.
This herbal tea acts as a natural diuretic, helping your body flush out excess fluid. Some small studies suggest dandelion may also reduce inflammation.
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.
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.
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.
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.
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.
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.
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:
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.
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.
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 helps balance sodium levels and encourages your kidneys to excrete excess fluid. Add these to your grocery list:
These reduce swelling by calming the body’s inflammatory response:
Cutting down on sodium is key. Avoid:
Bonus Tip: Try parsley and dandelion greens — both are natural diuretics and easy to incorporate into salads or teas.
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.
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.
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.
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:
You can also use a natural oil like sweet almond or jojoba oil for added skin hydration.
Many patients wonder what to drink for swollen feet. These herbal remedies and habits can help promote natural drainage:
Note: If you’re pregnant or taking medications, consult your healthcare provider before trying herbal diuretics.
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:
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.
Let’s recap your best options for how to reduce swelling feet:
With consistent self-care, most cases of mild swelling resolve within days.
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.
Contact us today to schedule your same-day appointment. Let’s get you back to doing what you love — pain-free.
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Salt Lake City, UT 84124
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