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Goodbye Edema: 9 Effective Home Remedies for Swollen Feet


If you are experiencing swollen feet, you are not alone. According to research, approximately 30% of the population suffers from Peripheral edema, (swelling of the lower extremities).

There are many causes for peripheral edema, ranging from congestive heart failure, diabetes, and different organ conditions. Knowing what is causing the edema in the first place will help you to deal with its painful symptoms. 

Thankfully, there are many home remedies for swollen feet that will help you to deal with the pain.

The problem with edema is that if you are not treating it, it could get much worse, eventually leading to stretched skin, ulcers, and poor circulation.

So it is essential to get started with the home remedies as soon as possible to prevent any complications.

Keep on reading to learn the best home remedies for swollen feet, so you can live pain-free again, and enjoy life a little bit more.

What is Edema? 

Before we get started on the home remedies for swollen feet, it is essential to first understand what peripheral edema is. 

Edema is characterized by puffy skin, due to the build-up of excess fluid underneath the skin. Peripheral edema refers to the swelling that involves the extremities such as the feet, hands, wrist, ankles, calves, legs, and arms.

The symptoms of edema are usually:

  • Itchy skin
  • Legs or arms that feel full and heavy
  • Swelling and puffiness of the tissue underneath the skin
  • Shiny or stretched skin
  • Skin that retains a dimple after pressing on it for a few seconds.
  • Difficulty moving joints or limbs
  • Increased abdominal size
  • Indents from clothing or jewelry in the area of swelling
  • Inability to wear jewelry or tight clothing in the area of swelling

It is vital to check in with your doctor if you are experiencing any of these symptoms, as they could be the surface of something more serious going on inside your body.

1. Drink Plenty Of Water

When your body experiences dehydration, it will retain fluids within the skin layer, so as much as it seems counter-intuitive, drinking more water can help you to release that.

Aim for drinking eight to ten glasses of water per day to keep your body hydrated and reduce the excessive swelling within the skin.

2. Elevate Your Feet

If you are experiencing swollen feet, chances are you are also experiencing some pain associated with it. It is important that you listen to your body, and take this time to relax.

Sit down with your feet propped up with pillows, preferably at an angle that is above your heart. Do this throughout the day for periods of twenty minutes, and even when you sleep at night.

This will help your body to circulate easier while it is trying to deal with the edema. It will also relieve you of the pain from the edema.

3. Use Compression Socks

There is a silly stigma around wearing compression socks, where some people believe that they are made for the older population. This isn’t entirely true as edema can happen to anyone.

Purchase compression socks and look for something that is between 12-15 mm of mercury to start out with. Depending on the severity of your edema, they can feel tight at first, so start light and move your way up.

If you are a frequent flyer, it is absolutely imperative that you wear compression stockings during your flight to avoid any issues in the limbs.

4. Move Your Body

As much as you are experiencing pain from the edema, it is important that you not get stuck into a sedentary lifestyle because of it. Sitting or standing for long periods of time can actually make the edema worsen. 

After you have elevated your feet, go for a short walk, do some stretches, and take a break from sitting for a while. This will also help the blood flow and encourage more circulation.

5. Take a Bath

Taking an Epsom salt bath can reduce swelling because of the magnesium properties of the salts. Magnesium sulfate helps the body to extract toxins, improves relaxation, and reduces swelling.

6. Eat More Magnesium

According to research, approximately 50% of the US population is magnesium deficient. With no coincidence, edema is also a sign of magnesium deficiency. Eating more magnesium in your diet can help you to reduce the signs of swelling.

Eat more magnesium whole foods such as: 

  • Avocados
  • Spinach
  • Dark chocolate
  • Salmon
  • Nuts
  • Seeds
  • Chia seeds
  • Tofu
  • Broccoli

You may also want to purchase a magnesium supplement at your local health food store to ensure you are consuming adequate levels of magnesium.

7. Change Up Your Lifestyle

If you are overweight, this can cause extra stress on your joints, which can lead to more edema in your feet. Obesity also causes poor circulation, and lethargy, both of which can also cause more edema. 

If you are overweight, it may be time to get honest with yourself and see what actions you can take to live a healthier lifestyle.

8. Eat More Potassium

Just like magnesium, if you are deficient in potassium, it could lead to high blood pressure and more fluid retention. Try adding more potassium-rich foods in your diet such as salmon, chicken, beans, sweet potatoes, pistachios, and bananas.

Remember to consult with your doctor before switching up your diet, especially if you suffer from heart conditions. 

9. Massage Your Feet

Using firm massage strokes on your feet can increase blood flow and circulation, which will decrease the edema in your feet. Either do it yourself or see a massage professional that specialized in improving circulation. 

Learn More About Home Remedies for Swollen Feet

There are many effective home remedies for swollen feet, and it is important to discover what works for you specifically. Try different remedies to find which one you like the most.

If you would like to learn more about foot care and give yourself the pampering you deserve, check out our products page for more information.


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