Swollen feet can be both uncomfortable and frustrating, but there are several simple and effective home remedies to alleviate the discomfort. One of the easiest ways to reduce swelling is to elevate your feet. By raising your feet above your heart level, fluid is encouraged to move back into the circulatory system instead of pooling in the ankles and feet. This technique can be done by lying down and placing your feet on pillows or folded blankets. Aim to elevate your feet for 20-30 minutes, multiple times a day.

Movement is another key factor in reducing fluid retention in the feet. Prolonged sitting or standing can lead to swelling, so getting up regularly and moving around can improve circulation. Taking a brief walk once per hour or doing simple leg stretches can help alleviate the swelling. Additionally, massaging your feet can increase blood flow and move the fluid out of swollen areas. Use warm oil to gently massage your feet, starting at your toes and working towards the ankles.

Staying properly hydrated is essential for preventing swelling, as dehydration can lead to water retention and worsen edema. Drinking at least eight glasses of water a day helps maintain the body’s fluid balance. Limiting salt intake is also crucial, as high sodium levels can cause the body to retain excess water, leading to swelling. Reducing salty foods and using herbs and spices for seasoning can make a big difference.

For added relief, an Epsom salt soak can be particularly soothing. Epsom salt helps to draw out excess fluid and reduce swelling in the skin. Soaking your feet in warm water mixed with half a cup of Epsom salt for 15-20 minutes can provide noticeable relief. This practice can be repeated a few times per week for ongoing comfort.