A foot soak, also called a foot bath, feels great after a long day on your feet. This relaxing bit of self-care can benefit your health, too. But doctors typically recommend them only in certain cases, such as if you have an ingrown toenail or soft tissue injury. Here’s what to know about getting the most out of your foot soaks and what to put in them.
Why Foot Soaks Help
Beyond easing sore, tired muscles, they offer a range of health benefits, from improving blood flow to helping you sleep better. Other foot soak health benefits include:
Relaxation and stress relief
A foot soak at the end of the day offers relaxation by helping you unwind and destress, says Samantha Landau, DPM, a podiatrist and faculty member at the New York College of Podiatric Medicine at New York Medical College in New York City. Landau says adding essential oils, such as eucalyptus, to the water can be calming and offer mental clarity.
Improved circulation
A foot soak can relax sore muscles and ease discomfort caused by long periods of standing. It can also increase blood flow. “The warm water helps dilate blood vessels, which can improve circulation,” says Landau. “This can be particularly beneficial if you have cold feet or suffer from conditions like poor circulation,” she adds.
Pain relief
If you have cramps or joint pain caused by arthritis, a foot soak might help. The warm water, especially when combined with Epsom salt, can reduce swelling and ease tension. It can also relieve cramps by relaxing muscles and boosting circulation.
Improved nerve and muscle function
In one study, doctors tested the effect of Epsom salt foot baths in patients experiencing nerve issues such as numbness, tingling, pain, and burning caused by chemotherapy. Patients who had 20-minute foot baths each day, along with regular cancer treatment, either saw a delay in the onset of nerve symptoms or had no symptoms at all. Researchers believe that’s because magnesium and sulfate, the main ingredients in Epsom salt, ease inflammation and improve blood flow.
Foot health and odor control
Regular foot soaks can promote overall foot health. When you add Epsom salt, vinegar, or tea tree to your foot bath, they help reduce moisture, balance pH levels, and prevent odors caused by bacteria. They also protect against fungal infections, such as athlete’s foot.
Softer skin
When you soak your feet, you soften your skin, making it easier to buff away dead skin. This also helps prevent calluses and corns. After your foot soak, rub your feet with a moisturizer, such as coconut oil or honey, to protect against cracked, chafed skin.
Ingrown toenail relief
Ingrown toenails happen when your nail grows into your skin. They cause pain, swelling, and may lead to infection. A foot soak can soften your nail and ease pain and swelling. It can also help prevent ingrown toenails by making your nails easier to trim.
Support for soft tissue injuries
If you have a soft tissue injury, such as a sprain or plantar fasciitis, a hot-and-cold contrast bath might help ease swelling. To do this, get two containers. Fill one with cold water and one with lukewarm water. Soak your foot in one container for one to two minutes, then alternate. Do this several times, then dry your foot completely. This type of foot soak can promote blood flow to the affected area. That helps ease pain and swelling.
Improved sleep
A foot soak before bed can help balance your body’s temperature, making it easier to fall asleep. Adding an essential oil, such as lavender, can help you relax, unwind, and enjoy deeper sleep.
How to Prepare Your Foot Soak
What you add to the water makes your foot soaks serve different purposes.
Epsom salt foot soak
For an extra-relaxing soak, add Epsom salt to your foot bath. Epsom salt contains two key ingredients that help you relax and ease swelling: magnesium and sulfate. Some people claim that Epsom salt removes toxins from the body, but there’s no research to back that up.
To make an Epsom salt foot soak:
- Fill a small tub or basin with lukewarm water.
- Add one to two cups of Epsom salt to the water.
- Soak your feet for 15-20 minutes, max.
- Rinse your feet with water.
- Dry your feet thoroughly.
- Moisturize to keep your feet hydrated.
For an even more relaxing foot soak, add a few drops of an essential oil, such as lavender, eucalyptus, or peppermint.
Vinegar foot soak
Your feet contain more than 250,000 sweat glands. That’s more sweat glands per inch than any other part of your body. That makes feet an ideal feeding ground for bacteria and fungi, which can cause odor. If you’re dealing with smelly feet (or just want to prevent it), a vinegar foot soak may help. Vinegar contains acetic acid, which can help fight fungi and bacteria.
To make a quick vinegar foot soak:
- Mix two parts of warm water with one part vinegar (two parts = two cups).
- Soak your feet for 15-20 minutes, max.
- Dry feet thoroughly.
Don’t soak your feet if you have open sores, as vinegar can burn. If you have a fungal infection, such as athlete’s foot, see your doctor. Vinegar alone will not cure it.
Do Detox Products Work?
A foot detox is a foot bath that claims to use a low-voltage electric current to remove toxins through your feet. Those who support the practice say foot detoxes give you more energy, help you think clearly, boost your immune system, and help you sleep better.
Doctors disagree. “As for detoxing through the feet, this is a myth,” says Brandon Haghverdian, MD, an orthopedic surgeon with Hoag Orthopedic Institute in Orange, California. “The skin on your feet does not absorb or remove toxins from the body. This would be the job of your kidneys and liver.”
Doctors say the best way to keep your body free of toxins is to practice healthy lifestyle habits, such as eating a balanced diet high in fruits and vegetables, exercising, and drinking lots of water.
Other Considerations for a Foot Soak
Use lukewarm — not hot — water to prevent burning your skin, and dry your feet thoroughly (especially between your toes) with a clean towel after a foot soak. This will help prevent bacterial and fungal infections. Follow with a good moisturizer to keep your skin hydrated.
Who should avoid a foot soak?
Despite all the potential benefits a foot soak, Landau says you should avoid them if you have certain health conditions. “If someone has peripheral neuropathy (loss of sensation) or diabetes, consulting with a health care professional is best,” she says.
That’s because diabetes can make you more prone to fungal infections. It can also cause nerve damage, making it harder for you to feel heat or pain and causing sores and wounds to take longer to heal.
Takeaways
Foot soaks can offer a range of health benefits, such as helping you relax, improving your blood flow, relieving pain, and helping you sleep better. The warm water, especially when coupled with Epsom salt, can ease swelling and relieve cramps and muscle tension by relaxing muscles and boosting circulation. Foot soaks are safe for most people, but avoid them if you have diabetes or nerve damage caused by diabetes, as you’re more prone to fungal infections. Always dry your feet thoroughly after a foot soak and moisturize them to keep them hydrated.
Foot Soak FAQs
How does a foot soak relieve stress and promote relaxation?
The warm water relaxes blood vessels and boosts blood flow. Adding essential oils such as lavender or eucalyptus to the water can increase the level of feel-good chemicals (serotonin) in the brain, promoting relaxation.
What are the benefits of soaking feet in Epsom salt?
A warm water foot soak can help dilate blood vessels, improving blood flow (circulation) to the affected area. If you add Epsom salt (which contains magnesium and sulfate) to the water, it can help relax your muscles and ease inflammation (swelling), which, in turn, can ease pain.
What is the correct water temperature, duration, and frequency for foot soaks?
To avoid burning your skin, use lukewarm (slightly warmer than body temperature) water for your foot bath. Unless you have a health condition such as diabetes or peripheral neuropathy, it’s safe to soak your feet for 15-20 minutes two to three times per week. Talk to your doctor if you have concerns about whether foot soaks are safe for you.
