Health Tips Category

Athlete’s foot, medically known as tinea pedis, is a common fungal infection that affects the skin between and around the toes. Contrary to popular belief, it’s not exclusive to athletes, anyone can develop it.

Symptoms include itching, burning, peeling skin, excessive dryness on the sides or bottoms of the feet, and changes in toenail color or thickness. Fortunately, home remedies for athlete’s foot can alleviate symptoms and, in many cases, eliminate the infection.

Below, we explore natural treatments, including soaking your feet in peroxide, and provide practical tips for tinea pedis self-care. If symptoms persist, consult a podiatrist for professional care.

Don’t let foot pain or infections slow you down. With over 20 years of experience providing expert podiatric care, Dr. Elizabeth Auger has helped countless patients in Salt Lake City, Sandy, and West Jordan get back on their feet with confidence.

Whether you’re battling athlete’s foot, toenail fungus, or chronic foot pain, Dr. Auger offers compassionate, personalized treatment to fit your needs. Schedule your appointment today and experience the difference of expert foot care close to home.

Home Remedy for Athlete’s Foot: Natural Treatments That Work

Several natural treatments can effectively combat foot fungus and relieve discomfort. Here are some of the best home remedies for athlete’s foot:

Cornstarch

To ensure it’s moisture-free, lightly brown cornstarch in the oven. Once cooled, apply it to your feet and toes, leave it for 10 minutes, then brush it off with a towel.

Wash your hands thoroughly after application. This remedy absorbs moisture, creating an environment hostile to foot fungus.

Expose Feet to Air

Dry air inhibits fungal growth. Go barefoot on clean, dry surfaces or wear flip-flops or sandals to promote airflow.

This self-care method helps keep feet dry, making it harder for fungi to thrive.

Soap and Water

A simple yet effective remedy is washing your feet twice daily with plain soap. Dry thoroughly, especially between the toes, using a towel or a hairdryer on a cool setting.

This prevents moisture buildup, which is a key factor in the spread of athlete’s foot.

Baking Soda for Shoes

Sprinkle baking soda inside your shoes after wearing them to absorb moisture and combat foot fungus. This is particularly useful if you frequently wear the same shoes while treating athlete’s foot.

Tea Tree Oil

If you’re looking for what kills foot fungus naturally, look no further than tea tree oil. Known for its antifungal properties, tea tree oil can be diluted (2–3 drops in a carrier oil like coconut oil) and applied to affected areas twice daily.

Vinegar Soaks

Mix equal parts apple cider or white vinegar with water and soak your feet for 10–15 minutes. Vinegar’s acidity helps restore skin pH, inhibiting fungal growth and supporting early-stage athlete’s foot cures.

Garlic Paste

Crush garlic cloves, mix with olive oil, and apply as a paste to affected areas. Alternatively, add garlic to foot soaks.

Garlic’s allicin content offers antifungal benefits, addressing foot fungus naturally.

Hydrogen Peroxide Foot Soak for Athlete’s Foot

Soaking feet in peroxide is a popular home remedy for athlete’s foot due to its antifungal and antibacterial properties. Hydrogen peroxide can help kill foot fungus and reduce infection risk, particularly in the early stages.

Here’s how to do it:

• Preparation: Mix 1 pint of 3% hydrogen peroxide with 1 gallon of warm water.
• Soak: Submerge your feet for about 30 minutes.
• Precaution: Be aware that hydrogen peroxide may sting if your skin is cracked or chapped.

Regular soaks can contribute to tinea pedis self-care and promote healing.

Soaking Feet in Peroxide: Benefits for Athlete’s Foot

Soaking feet in peroxide for athlete’s foot offers several benefits:

• Antifungal Action: Hydrogen peroxide disrupts fungal cell walls, helping to kill foot fungus naturally.
• Cleansing Effect: It removes dead skin and debris, reducing the fungal load.
• Infection Prevention: Its antibacterial properties lower the risk of secondary infections.

For best results, combine peroxide soaks with other home remedies, such as thorough drying and antifungal oils.

How Long Does It Take for Hydrogen Peroxide to Kill Athlete’s Foot?

Some common questions patients have are, “How long should I soak my feet in hydrogen peroxide?” or “What kills athlete’s foot instantly?” While hydrogen peroxide can begin to reduce fungal activity during a 30-minute soak, it typically doesn’t kill athlete’s foot instantly.

Consistent treatment over several days to a week is often required to see significant improvement. For mild cases, daily soaks combined with good hygiene can resolve symptoms within 1–2 weeks.

Severe or persistent infections may need medical intervention.

Common Causes and Risk Factors for Athlete’s Foot

Understanding what causes athlete’s foot is key to preventing new infections. Several everyday habits and environmental exposures can increase your risk of developing this fungal condition:

• Walking Barefoot in Public Areas: Fungi thrive in warm, damp environments like gym showers, public pools, and locker rooms. Always wear flip-flops or water shoes in shared spaces to reduce your exposure.
• Excessive Sweating and Poor Ventilation: Prolonged moisture from sweaty feet, combined with tight or non-breathable shoes, creates an ideal breeding ground for foot fungus. Choose breathable footwear and moisture-wicking socks whenever possible.
• Sharing Personal Items: Sharing towels, socks, or shoes can transfer fungal spores from one person to another. Always use your own footwear and personal hygiene items to prevent infection.
• Wearing the Same Shoes Daily: Shoes that don’t have time to fully dry between uses can harbor moisture and fungal spores. Rotate your footwear and allow shoes to dry completely before wearing them again.

By being mindful of these common risk factors and making small adjustments to your habits, you can significantly lower your chances of developing or recurring athlete’s foot.

Daily Hygiene Tips to Prevent Recurrence

Preventing the recurrence of athlete’s foot (tinea pedis) hinges on consistent, proactive self-care practices that create an environment where fungi struggle to survive. By adopting a disciplined daily hygiene routine, you can significantly reduce the risk of reinfection and maintain healthy, fungus-free feet.

Wash Feet Daily With Antifungal or Antibacterial Soap

Regular cleansing is the cornerstone of preventing athlete’s foot recurrence. Fungi thrive in warm, moist environments, so washing your feet daily removes sweat, dirt, and fungal spores that may linger on the skin.

• Choose the Right Soap: Use an antifungal soap containing ingredients like tea tree oil, clotrimazole, or ketoconazole, or an antibacterial soap to reduce the risk of secondary infections. These soaps are formulated to target fungi and bacteria, making them more effective than regular soap.
• Focus on Problem Areas: Pay special attention to the spaces between your toes, where moisture and fungi tend to accumulate. Use a soft washcloth or your hands to gently scrub these areas.
• Rinse Thoroughly: Ensure all soap residue is removed, as leftover soap can irritate the skin and create a breeding ground for fungi.
• Frequency: Wash your feet at least once daily, preferably after activities that cause sweating, such as exercise or prolonged time in closed-toe shoes. For those prone to athlete’s foot, consider washing twice daily, morning and evening.

Dry Feet Thoroughly, Especially Between Toes

Moisture is the primary enabler of fungal growth, so keeping your feet dry is critical to preventing recurrence.

• Towel Drying: After washing, use a clean, dry towel to pat your feet dry. Focus on the areas between the toes, as even small amounts of trapped moisture can encourage fungal growth.
• Hairdryer Option: If toweling doesn’t fully eliminate moisture or if your feet are prone to dampness, use a hairdryer on a cool or low-warm setting to dry between the toes. Hold the dryer 6–8 inches away to avoid overheating or irritating the skin.
• Timing: Dry your feet immediately after washing or any exposure to water, such as after swimming or showering in public facilities.
• Extra Care for Sweaty Feet: If you have naturally sweaty feet, consider applying an antifungal powder (e.g., tolnaftate or clotrimazole) after drying to absorb residual moisture and provide an additional layer of protection.

Wear Breathable Shoes and Moisture-Wicking Socks

Your choice of footwear and socks plays a pivotal role in preventing athlete’s foot by minimizing moisture and heat buildup.

• Breathable Shoes: Opt for shoes made of natural materials like leather or mesh, which allow air circulation and reduce sweat accumulation. Avoid synthetic materials like plastic or rubber that trap heat and moisture.
• Moisture-Wicking Socks: Choose socks made of synthetic fibers (e.g., polyester or nylon blends) or natural materials like merino wool, which wick moisture away from the skin. Avoid cotton socks, as they absorb moisture and stay damp, creating an ideal environment for fungi.
• Change Socks Frequently: If your feet sweat heavily, change socks at least once during the day, especially after physical activity. Carry an extra pair of socks for convenience.
• Open-Toe Options: When possible, wear sandals or flip-flops in warm weather or low-risk environments to promote airflow and keep feet dry.

Rotate Shoes Daily to Allow Complete Drying

Fungal spores can linger in damp shoes, reinfecting your feet even after treatment. Rotating your footwear ensures that your shoes dry out completely between uses.

• Daily Rotation: Avoid wearing the same pair of shoes two days in a row. Have at least two or three pairs of shoes in rotation to allow each pair 24–48 hours to dry fully.
• Drying Techniques: Place shoes in a well-ventilated area, preferably in sunlight, which has natural antifungal properties. Remove insoles (if possible) to speed up drying. Avoid storing shoes in dark, humid places like gym bags or closets.
• Enhance Drying: Stuff shoes with newspaper or use shoe trees to absorb moisture and maintain shape. For faster drying, consider using a shoe dryer designed for low-heat or air-based drying.

Disinfect Nail Clippers and Grooming Tools

Personal grooming tools can harbor fungal spores, leading to reinfection or the spread of fungi to other areas, such as the toenails.

• Regular Disinfection: After each use, clean nail clippers, files, and other grooming tools with rubbing alcohol (70% isopropyl alcohol) or a disinfectant wipe. Soak metal tools in alcohol for 1–2 minutes for thorough sterilization.
• Avoid Sharing Tools: Never share nail clippers or other grooming items, as this can transfer fungal spores between individuals.
• Check for Toenail Involvement: If athlete’s foot has spread to your toenails (causing thickening or discoloration), be extra vigilant about disinfecting tools to prevent cross-contamination. Consider consulting a podiatrist for toenail-specific treatment.
• Storage: Store grooming tools in a clean, dry container to avoid contamination from damp bathroom surfaces.

Over-the-Counter Antifungal Options

When home remedies fall short or the infection is more severe, over-the-counter (OTC) antifungal treatments can provide a reliable and effective solution for foot fungus treatment. These products are specifically formulated to target tinea pedis and help eliminate the fungal infection while preventing its spread.

Available in various forms, OTC antifungals are accessible, easy to use, and can complement self-care practices. Below, we dive deeper into the types of OTC treatments, how to use them effectively, and tips to maximize their benefits for curing athlete’s foot.

Antifungal Creams

Creams are among the most popular OTC treatments for athlete’s foot due to their direct application and ability to penetrate affected skin. Common active ingredients include:

• Clotrimazole (e.g., Lotrimin AF): A broad-spectrum antifungal that disrupts fungal cell membranes, effectively killing the fungus. Apply a thin layer to clean, dry skin 1–2 times daily for 2–4 weeks.
• Terbinafine (e.g., Lamisil AT): Known for its fast-acting properties, terbinafine can clear symptoms in as little as 1–2 weeks when used consistently. Apply once or twice daily as directed.
• Miconazole (e.g., Desenex): Another effective option, miconazole is typically applied twice daily for up to 4 weeks.

These creams are ideal for targeting itching, burning, and peeling skin between the toes or on the soles. For best results, continue applying the cream for at least 7–10 days after symptoms disappear to ensure the fungus is fully eradicated.

Antifungal Sprays and Powders

Sprays and powders are excellent for treating athlete’s foot and preventing its spread, particularly inside shoes and on feet prone to sweating. Common ingredients include tolnaftate (e.g., Tinactin) or clotrimazole.

• Sprays: Convenient for covering large areas or hard-to-reach spots, sprays dry quickly and leave a protective layer. Use them on feet after washing and drying, or spray inside shoes to reduce fungal spores.
• Powders: These absorb moisture, making them ideal for tinea pedis treatment in sweaty or humid conditions. Apply to feet and sprinkle inside socks and shoes to keep them dry and fungus-free.

Sprays and powders are especially useful for individuals who wear closed-toe shoes for long periods or engage in activities that cause excessive foot sweating.

Antifungal Soaps

Antifungal soaps, often containing ingredients like tea tree oil, clotrimazole, or ketoconazole, are designed to cleanse the skin while combating fungal growth. Use these soaps daily during showers to wash affected areas, ensuring feet are thoroughly dried afterward.

Incorporating antifungal soaps into your routine can support foot fungus treatment and prevent recurrence, especially when combined with other OTC products.

Antifungal Ointments and Gels

Ointments and gels, such as those containing undecylenic acid or terbinafine, provide a thicker, longer-lasting barrier compared to creams. They’re particularly effective for cracked or dry skin caused by athlete’s foot.

Apply as directed, typically 1–2 times daily, and avoid overuse to prevent skin irritation.

When to See a Podiatrist

While home remedies can be effective, professional care is needed if:

• Symptoms persist or worsen after 2 weeks of treatment.
• You notice signs of bacterial infection (redness, swelling, pus).
• The infection spreads to toenails or other areas.
• You have recurring infections, especially if diabetic or immunocompromised.

A podiatrist can provide prescription treatments and tailored advice for chronic or severe cases.

What Kills Toenail Fungus Instantly? Home Remedies to Try

If you’re searching for what kills toenail fungus instantly, home remedies style, there are several powerful natural options you can explore. Treatments like tea tree oil, hydrogen peroxide foot soaks, and vinegar baths are commonly used to combat fungal infections at home.
While these remedies can help reduce symptoms and support healing, toenail fungus often requires consistent, long-term care to fully eliminate. Luckily, I’ve prepared the ultimate guide to getting rid of toenail fungus, so you can explore your options fully.

Take Control of Your Foot Health With Dr. Elizabeth Auger, DPM

When home remedies aren’t enough to tackle stubborn athlete’s foot, professional treatment can make all the difference. With over 20 years of experience, Dr. Elizabeth Auger provides expert podiatric care tailored to your needs.

Serving patients across Salt Lake City, Sandy, and West Jordan, Dr. Auger offers compassionate, results-driven solutions to help you regain healthy, fungus-free feet.

Schedule an appointment today by contacting us at (801) 396-9743 to reclaim your foot health!

We have all seen the elderly person walking down the sidewalk looking as though every step is painful. We have all been behind the senior walking into a store at a pace slower than we would like. Is this just an inevitable part of aging? The answer is no.

A recent study looked at people between the ages of 70 and 89 years old who considered themselves to be sedentary. These people were able to walk a quarter of a mile in under 15 minutes without assistance. Here’s how the study worked and what it found.

Participation

Half of the group of 1,600 individuals was given regular in-person training sessions involving health education and some stretching exercises. The other half were told to aim for 150 minutes of aerobic activity and to include flexibility, balance and strength training. The participants were followed for just over two-and-a-half years.

Results of the Study

At the conclusion of the study, the researchers found that the second group were 25 percent less likely to spend time with a major mobility disability. The same study also found that exercising with regularity reduced the risk of becoming disabled. Walking was the cornerstone exercise of the study.

What It Means for You

You don’t have to be outrageously fit to lace up your sneakers and go for a walk. Walking is an exercise that can be done by almost anyone, with or without assistance. All you need is a good pair of shoes and a safe area – it really is that simple.

Government health experts recommend about 150 minutes of aerobic activity per week. You can split that up any way you like. If you’re the type of person that needs to exercise daily to make it a habit, walk for about 20 minutes each day. If you’d prefer to walk every other day, aim for between 35 and 50 minutes each time you walk.

Studies have shown that people who participate in regular physical activity are not only more fit, but they lower their risk for things like diabetes, heart disease, depression, certain cancers and cognitive impairment. You don’t need to walk fast or for miles and break a dripping sweat, you just need to get up and move.

For some people, an already-present physical ailment or problem with the feet is preventing them from taking up some sort of physical activity. If this is true in your case, taking care of that issue could be the first step in taking that first step.

If you are experiencing issues with your feet that are preventing you from not only being physically active, but fully enjoying your life, Dr. Elizabeth Auger is available to assist you. Dr. Auger is a podiatrist in Salt Lake City and has the experience necessary to diagnose your foot pain and offer treatment options. Reach out to her office today to schedule an appointment. You shouldn’t be off your feet a moment longer than you have to be.

 

You take off your shoes at the end of a long day and wonder what in the world that smell is. You’ve got stinky feet. It’s something that most of us run into at least once in our adult lives, and it is typically those of us who love wearing shoes sans socks, especially in the summer.

That smell you notice is most often caused by bacteria and sweat. The combination turns your shoes from fresh to foul and your feet from healthy to help me! Left unchecked, bacteria on the feet can lead to staph infections.

The good news is that you don’t have to visit a professional salon to get and keep your feet in peak condition. There are several things you can do at home to keep bacteria at bay.

1. Baking Soda Bath

Nothing feels quite as good as having a foot soak. It’s a great way to relax, and it can also be a great way to remove bacteria from your feet. Dissolve 3 tablespoons of baking soda in 4 to 5 liters of hot water. Soak your feet for about 20 minutes and then rub with a pumice stone. Follow with your favorite cream and put on your socks. Do this every day for a week, take a break for a week and so on, for a total of three treatments.

2. Wear Socks

As much as you may hate to do it, wearing socks can help prevent bacteria build-up on your feet and in your shoes. Socks will absorb the sweat from your feet, keeping your shoes nice and dry. Even thin, no-show socks are better than none.

3. Dry Your Feet Well

Drying your feet well isn’t important only for people with diabetes – it benefits everyone. After you bathe or shower, take time to dry your feet with an absorbent towel, paying particular attention to between your toes. Follow up with a great moisturizing cream or lotion.

4. Wear Shower Shoes

Summer is a great time of year to stock up on cheap shower shoes or flip-flops. Wear these anytime you will be walking across areas where other people walk with their bare feet. Pool surrounds, locker rooms and public showers all contain bacteria. Wearing flip-flops will help prevent the bacteria from transferring to your own feet.

5. Change Your Shoes

We all have a favorite, go-to pair of shoes. If you find yourself wearing the same pair everyday, consider purchasing another pair of the same style. This way, you aren’t wearing the same shoes everyday, allowing bacteria to build up so quickly. Additionally, consider spraying the inside of your shoes lightly with an aerosal that kills bacteria and let them air out overnight.

A few changes in your daily habits can help keep bacteria at bay. If you notice that your feet aren’t feeling their best or you have sores or cuts that just won’t heal, Dr. Elizabeth Auger is ready to help you. Located in Salt Lake City, Dr. Auger can examine, diagnose and treat your problem, helping you maintain proper foot health.

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Many people wonder how healthy they are, especially when they reach their 30s or 40s. We start to question whether or not we are as healthy as we can be, and what changes we need to make in our lifestyles. If you are curious as to your state of health, your feet can tell you a lot.

My Feet Are Always Cold

Believe it or not, it is not typical to have perpetually cold feet. One reason for cold feet could be some type of circulatory problem possibly linked to heart disease, high blood pressure or even smoking. Uncontrolled diabetes and anemia can also cause your feet to freeze.

My Toes Turn Colors

While it may seem like a mystery of science to have toes that turn reddish, bluish and whitish, there are very real reasons this could be happening to you. Vasospasms, or a sudden narrowing of the arteries, can cause your toes to turn from normal to white to normal.

My Feet Drag When I Walk

One of the first indicators of a potentially serious problem could be a change in your gait or a dragging of your feet when you walk. Nearly a third of foot dragging cases are linked to diabetes. Other issues that could be causing you to drag your feet include infection and vitamin deficiency. You may also be experiencing some type of problem with your spinal cord or brain.

My Feet Feel Like They Are On Fire

A burning sensation in your feet is not typical. If you experience this type of sensation in your feet, you may have undiagnosed or uncontrolled diabetes. Other causes include kidney disease, poor circulation and athlete’s foot.

My Sores Don’t Heal

If you have a sore or sores on your feet that you can’t seem to get to heal, you should be tested to see if you have diabetes. In fact, if you have sores on your feet that won’t heal, you should seek medical attention sooner rather than later. You may have diabetes, but you may also have some type of artery disease. A doctor can diagnose you properly.

My Feet Are Killing Me

It’s not unusual for your feet to be sore on occasion, but if you seem to be living with foot pain that just won’t go away, you should seek a diagnosis. One of the first culprits to look at is your footwear of choice, but you could also be dealing with a fractured bone or a strain.

If your feet don’t feel as normal as they should as regularly as they should, it’s time to visit an experienced podiatrist. Dr. Elizabeth Auger is available to residents of Salt Lake City and the surrounding area. She will examine your feet and provide you with your medical options. Call Dr. Auger’s office today to schedule an appointment and get your feet back on the road to good health.

 

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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:

1. Start at your toes and use light, sweeping strokes toward your ankles.
2. Continue stroking up the leg toward the knees and thighs.
3. Use flat fingers or your palm, applying just enough pressure to move the skin (not deep tissue).
4. 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.

Contact us today to schedule your same-day appointment. Let’s get you back to doing what you love, pain-free.