Soaking feet in Epsom salt can relax muscles and ease soreness. The claim that magnesium absorbs through skin is unproven.
Benefits
- Relaxes muscles and eases soreness.
- Warm water soothes feet.
- May soften skin.
Evidence
Whether magnesium is absorbed through skin is not proven.
How
Add 1/2 cup Epsom salt (magnesium sulfate) to a basin of warm water. Soak 15 to 20 minutes.
Cautions
Diabetics with nerve damage should check water temperature and check with a doctor.
Avoid
Open wounds.
What Epsom salt is
Epsom salt is magnesium sulfate, named after Epsom in England. Claims state that magnesium absorbs through the skin to relieve soreness and swelling, but evidence is limited. A 2017 study at the University of Birmingham found that magnesium levels in the blood changed little after Epsom salt baths in a small sample, and the question of skin absorption remains unresolved.
- A warm soak itself relaxes muscles and eases stiffness.
- Soaking can soften calluses and help with minor foot odor.
- Epsom salt does not treat fungal infection.
How and cautions
Dissolve about 1/2 cup of Epsom salt in a basin of warm water (not hot), and soak for 10 to 20 minutes. Rinse and dry well between the toes. People with diabetes or nerve damage in the feet should avoid soaking without medical advice because of the risk of burns, dry skin and infections. Do not soak open wounds. Do not drink the water.
What Epsom salt is
Epsom salt is magnesium sulfate. Evidence that magnesium is absorbed through the skin in meaningful amounts is limited. Soaking feet in warm water itself relaxes muscles and softens skin.
How and cautions
Dissolve about half a cup in a basin of warm water and soak for 15 to 20 minutes. People with diabetes or neuropathy should check water temperature and avoid soaking broken skin. Rinse and dry well between toes.
Physiology and study evidence
Epsom salt (magnesium sulfate heptahydrate) dissolves in water. A small 2016 pilot study in the journal Trace Elements showed transdermal magnesium uptake in 19 participants after soaking, but the research design was limited. Warm water itself relieves muscle tension and improves circulation, and short soaks can soften calluses.
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Use and hazards
Add 1/2 cup to 2 quarts of warm water, soak for 15 to 20 minutes. People with diabetes, neuropathy or poor circulation should test water temperature with an elbow and avoid long soaks, since burns can go unnoticed. Do not drink Epsom salt solution unless it is a labeled laxative. Infected or broken skin should not be soaked.
Based on data from the Mayo Clinic and the American Podiatric Medical Association
