How to Use an Ice Bath for Swollen Feet: Tips for Quick Relief

Written By Alecsa Stewart
Scientifically Reviewed by Daniel Chantigian

Soaking your feet in ice water can feel pleasant when your feet are feeling hot or painful. Ice baths for foot pain are often recommended for reducing swelling and skin irritations. In fact, one classic research study found that cold therapy reduces swelling in as little as 15 minutes. 

Still wondering how to use an ice bath for foot pain or to relieve swollen, hot feet? Soaking your feet in cold water is a simple at-home remedy for many foot conditions that cause discomfort. Below, you will learn about the best uses for ice baths for foot pain, swelling, or skin irritation. 

Read on to learn:

• How to prepare everything you need for soaking feet in ice water.
• Why you should add ice baths to your foot care regime.
• Other ways to manage or reduce the risk of getting swollen feet. 

Preparing an Ice Bath for Swollen Feet

Ice therapy is great for reducing localized inflammation and can effectively reduce foot pain. People who stand a lot, like nurses and teachers, can use foot soaks to reduce edema (swelling), as shown by this research study on nursing students. But it all might sound a little daunting, so here’s how to prepare this great at-home remedy in three simple steps.

What You Need for an Ice Bath

Do not get overwhelmed by terminology you may come across. A small basin or tub and some cold water is all you need to start with! A small container makes it easy to sit and soak your feet wherever you feel most comfortable (for example, while watching TV or reading your favorite book). Run the tap until you find the water to be quite cold, fill up your basin, bring it to your chosen spot, and soak feet for 15-20 minutes at a time. 

You will also need a towel, which we recommend placing on the floor near the soaking basin. That way, you can just step onto it when you finish to dry your feet. 

Do you need actual ice? Simply put, not really. You just need to make sure that the water is cold. However, some people swear by ice baths, which are known to help reduce inflammation. You can add some ice cubes in your water to make it colder and even use an ice cube to massage the soles of your feet if they feel particularly itchy or hot.

Optimal Temperature for an Ice Bath

Effective foot soaks in cold water need to keep the temperature around 59°F (15°C) to get benefits like reductions in pain, swelling, and inflammation. If you go too low, e.g. under 50°F (10°C), this can become and may increase the risk of damaging your skin. You will not be at risk of hypothermia if you are simply soaking your feet up to your ankles, but you could still get skin damage (like frostbite) if your feet are resting on ice cubes. 

If the initial cold water feels too cold for your comfort, add a little warm water and let your feet adjust. But make the temperature will help your hot and sweaty feet transition well to cold water, so you can feel the soothing benefits.

How Long to Soak Your Feet in an Ice Bath

This depends to an extent on your personal preference, but you should start by soaking your feet in an ice bath for at least 10 minutes. This lets the skin surface cool down and alleviates pain and irritation. Research has found that you can get more benefits by using an ice bath for swollen feet by soaking them for at least 15 minutes and then adding compression with compression socks or other garments. 

You can keep your feet in the ice bath for around 20 minutes before the water warms up too much to be effective. 

 

 

The Benefits of Soaking Your Feet in Ice Water

Using ice water or cold therapy to relieve pain and discomfort in the lower legs is a well-known at-home remedy that is easy and effective. What are the benefits of soaking swollen feet? Here are the top ones.

Reduces Swelling and Inflammation

Cold temperatures contribute to constricting the blood vessels, which can reduce swelling and inflammation in the feet and lower limbs. Leg veins enlarge in hot temperatures to keep the body cooler by increasing blood flow to the skin, which will release body heat. This is what often leads to heat edema, i.e. swelling from the heat. So, cooling your feet with an ice bath will counteract these effects, while also soothing aches and irritation.

Alleviates Foot Pain

Cold is a natural analgesic effect as it numbs the nerve endings, giving you a break from soreness and irritation to effectively reduce pain. While the cool temperatures help reduce swelling and inflammation, you will also benefit from temporary relief from pain if you’ve just had an injury, e.g. a sprain or twisted ankle. Experts recommend icing affected areas for 15-20 minutes at a time, so if you are suffering from swelling from an injury, an ice bath is the perfect immediate remedy.

Speeds Recovery

Some of the benefits of ice therapy include reducing muscle soreness, especially after hard efforts. This is why you see athletes using ice baths, which are meant to contribute to recovery thanks to bringing down inflammation and muscle damage (which leads to DOMS - the soreness you feel after exercising). A 2022 research study found that cryotherapy can improve the recovery of damaged tissue like your muscles or tendons. You should consult with a medical professional if you are thinking of using ice baths specifically for muscle recovery, especially if you are planning one for your whole body.

Soothes Tired, Overheated Feet

There is no debate about it: overheated feet will love the feeling of ice-cold water to release tension, bring down skin temperature, and temporarily reduce any soreness or irritation. Using an at-home small ice bath for the feet after a long day in the heat is pleasant and will soothe pain and irritation. 

 

 

Complementary Therapies for Swollen Feet

In addition to soothing ice baths for swollen feet, you can also relax and reduce pain and discomfort thanks to compression wear, leg elevation, and massage.

Wear Compression Socks

Whether you suffer from heat edema, swelling caused by spending too much time on your feet at work, or from traveling, compression socks can be a game changer. Our Vim & Vigr graduated compression socks are tighter around your ankles, slowly releasing pressure as they climb up the lower limbs. This supports the leg veins while also giving blood flow an upwards boost - the key to preventing it from pooling at the periphery of your limbs in the first place.

Studies show that compression socks increase blood flow, which has been linked with lower inflammation, reduced swelling, lower risk of blood clots or deep vein thrombosis, and better muscle recovery. They are easy to use, comfortable, and stylish, which makes it simple for you to benefit from improved circulation all day long. Finally, if you suffer from certain medical conditions (as outlined in this medical report), you will be more at risk of swollen feet. You can depend on compression socks to support you and improve overall wellbeing, regardless of your health and fitness levels.

 

 

Elevate Your Feet

Another great way to soothe swollen feet and help blood flow away from the lower limbs is simply lifting your feet above heart level. This feels great because it takes the pressure off the feet and ankles, allowing them to breathe and recover. It also facilitates circulation and may bring down swelling, inflammation, and muscle soreness.

Combine ice baths, compression socks, and leg elevation for the best relaxation routine after a long day on your feet. Soak them in cold water for 15-20 minutes, then put on your favorite pair of soft, comfortable compression socks and lie back on the couch with the feet propped up on a few cushions. You will quickly notice a decrease in swelling and soreness to help you feel more energized.

Massage Swollen Areas

Foot and leg massages are also great for reducing foot swelling and stimulating peripheral blood flow. If you have sore, swollen feet, you can lightly knead and squeeze the soles of the feet, move your toes up and down and stretch them gently, and rotate the feet clockwise and counterclockwise. You can also use a tennis or massage ball to roll your feet on gently, helping release tension in the feet and boost blood flow.

Call on a medical professional for more specific leg massage techniques and be careful not to be too forceful with self-massage. If you have any doubts or concerns, consult with your doctor. 

 

Sore, swollen feet occur when we spend a lot of time standing or sitting, on hot days, or when traveling. It is important to address underlying health causes or risk factors for edema, such as circulatory problems. But, regardless of your condition, a soothing ice-cold soak will relieve inflammation and soreness and give your feet a well-deserved treat. Make it even more effective by putting on compression socks to boost circulation before swelling even occurs, or afterwards, to reduce edema and improve overall wellbeing. It is a simple, stylish, and effective way to get happy feet!

References

Mac Auley D. C. (2001). Ice therapy: how good is the evidence? International journal of sports medicine, 22(5), 379–384. Read it here.

Celik, S., Cerrah, G., Gurel, B., Saglik, C., & Albayrak, I. (2023). The effect of foot baths on foot pain and leg edema of nursing students during clinical training. European Journal of Clinical and Experimental Medicine, 21(3), 476-482. Read it here.

Sloan, J. P., Giddings, P., & Hain, R. (1988). Effects of Cold and Compression on Edema. The Physician and Sportsmedicine, 16(8), 116–120. Read it here.

Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate medicine, 127(1), 57–65. Read it here.

Nanba, Y., & Kawashima, S. (2022). Effects of Cryotherapy on Lower Leg Deep Tissue Temperature Changes: As Measured in Healthy Volunteers by Using MRI Technique. Cureus, 14(10), e30384. Read it here.

Wang, Y., Lu, H., Li, S., Zhang, Y., Yan, F., Huang, Y., Chen, X., Yang, A., Han, L., & Ma, Y. (2022). Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis. Journal of rehabilitation medicine, 54, jrm00258. Read it here.

Charles, T., Mackintosh, D., Healy, B., Perrin, K., Weatherall, M., & Beasley, R. (2011). Merino wool graduated compression stocking increases lower limb venous blood flow: a randomized controlled trial. Advances in therapy, 28(3), 227–237. Read it here.

Goyal A, Cusick AS, Bhutta BS. Peripheral Edema. [Updated 2023 Aug 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Read it here.

Chadwick S. E. (2022). The use of leg elevation in the treatment of chronic peripheral oedema. British journal of community nursing, 27(Sup10), S28–S32. Read it here.